Marc Surdyka, a Doctor of Physical Therapy, joins to unravel the truths about knee valgus. He addresses widespread misconceptions and its implications for squatting and running, emphasizing that muscle coordination is key to managing knee alignment. The discussion pushes back against traditional injury risk assessments, advocating for tailored training strategies. Surdyka also highlights the importance of comprehensive techniques to prevent ACL injuries, suggesting that effective injury prevention blends performance training with a nuanced understanding of movement patterns.
Knee valgus, often misunderstood, can occur dynamically in athletes at higher loads, rather than indicating hip strength deficits.
Effective assessment of knee valgus requires direct observation in various activities, as its relationship to injury risk is multifaceted.
Deep dives
Understanding Knee Valgus
Knee valgus is characterized by the tibia moving away from the midline relative to the femur, often described in terms of knee abduction or orientation during various movements. A natural degree of knee valgus, typically between five to ten degrees, is common in static postures, and many people may experience dynamic knee valgus during activities like squatting or running. Different types of knee valgus are recognized, particularly concerning their implications for injury risk; variations in speed, force, and whether the movement is planned or reactionary play significant roles. Notably, athletes’ performance contexts, including strength training and sports activities, influence how knee valgus manifests and its potential effects on injury risk.
Knee Valgus in Squatting
Knee valgus is a common observation among lifters, with misconceptions around its causes often attributing it to strength deficits in hip abductors or external rotators. Research indicates that dynamic knee valgus, particularly in competitive lifters, tends to emerge at higher loads rather than indicating a lack of strength. Untrained lifters might demonstrate this valgus due to a lack of coordination and practice rather than muscular weakness. Instruction and cues should focus on helping individuals learn the movement, rather than overly constraining them, especially when it comes to less skilled individuals adjusting to squatting mechanics.
Knee Valgus in Running
During running, dynamic knee valgus does not consistently align with observed knee positioning during squatting, suggesting that effective assessment requires observing running mechanics directly. Research indicates limited evidence linking knee valgus to injury risk in runners, especially when considering changes in running volume and experience levels. For individuals experiencing knee pain while running, retraining methods may assist, but the technique alone is not a definitive factor in pain development. The history of activity, including any recent changes in running volume or environment, is crucial in identifying potential sources of discomfort.
Knee Valgus in Sports Context
Dynamic knee valgus is acknowledged as a risk factor for ACL injuries within sports, but it is important to recognize that screening tests frequently fail to predict these injuries effectively. The chaotic nature of sports movements often contributes to injury risk, and a singular focus on knee valgus during screening does not account for the multifactorial aspects of injury causation. Strategies for injury prevention should be broadly applied to all athletes, irrespective of their observed knee mechanics, to reduce overall injury risk. Injuries often stem from various performance factors rather than isolated biomechanics, highlighting the need for comprehensive strength training and conditioning programs for all athletes.
Chris Hughen sat down with Marc Surdyka to discuss all things knee valgus. We dive into the common misconceptions of knee valgus, its implications in squatting, running, and sporting contexts, practical recommendations, and much more.
