Understanding and Correcting Knee Valgus: A 6-Week Rehab Guide
Knee valgus, often called “knock-knees”, is the inward collapse of the knees during movements such as squats, landings, and jumps. Left unaddressed, it increases ACL, MCL, and meniscus injury risk, and contributes to patellofemoral pain syndrome and compensatory hip or ankle strain. This guide delivers a structured, 6-week knee valgus correction program for fitness coaches and youth trainers.
What Is Knee Valgus and Why Correct It?
Knee valgus alters lower-extremity biomechanics, placing abnormal stress on the joint Understanding and Corre…. Correcting this pattern is essential to:
- Reduce Injury Risk: Prevent ACL, MCL, and meniscus tears
- Alleviate Pain: Address patellofemoral pain syndrome and medial knee strain
- Enhance Performance: Restore efficient force transfer through the hips and ankles
See our Physiotherapy Services for screening and rehab support.
Key Contributing Factors
- Glute Weakness: Medius and maximus underactivation
- Limited Ankle Dorsiflexion
- Neuromuscular Coordination Deficits
- Poor Proprioception & Balance
- Muscle Imbalances: Quad dominance over hamstrings/glutes
6-Week Knee Valgus Correction Plan
Each phase builds upon the last—start slow, master form, then integrate dynamic drills.
Weeks 1–2: Foundation & Activation
Daily (every day)
- Glute Bridge: 2×15 reps
- Clamshells w/ Mini Band: 2×12 each side
- Wall Sits + Stability Ball: 3×30 sec
- Ankle Mobility Drill: 3×10 reps each leg
2–3×/Week
- Banded Squats: 3×10 reps
- Lateral Band Walks: 3×10 steps each direction
- Single-Leg Balance (Foam/BOSU): 2×20 sec each leg
Weeks 3–4: Strength & Motor Control
Daily
- Single-Leg Glute Bridge: 2×10 each leg
- Banded Clamshell Progression: 3×15 each side
3×/Week
- Bulgarian Split Squats: 2×10 each leg
- Step-Downs (low box): 3×8 each side
- Lateral Band Walks: 4×10 steps
- Mirror-Cued Squats: 3×8 with “track knees over toes” cue
Mobility
- Foam-roll quads, IT band, calves: 30 sec each
- Hip-flexor stretch: 2×30 sec
- Daily ankle mobility drills
Weeks 5–6: Integration & Performance
3×/Week
- Jump Squats: 3×6 reps, focus on landing mechanics
- Drop Jumps: 2×5 reps, controlled landings
- Lateral Bounds + Pause: 2×8 each side
- Band-Assisted Pistol Squats: 3×6 each leg
Daily
- Continue glute and ankle mobility & activation drills
Assessment
- Video analysis of squat, step-downs, and landings
- Compare form/stability against Week 1 baseline
Coaching Tips
- Use consistent cues: “Knees out” and “Track over toes.”
- Incorporate mirrors, video playback, or tactile tap-ins.
- Progress only when movement quality and symmetry are mastered.
FAQs: Knee Valgus Correction
Q: When should I start corrective drills?
Begin at the first sign of inward knee collapse during squats or landings—ideally during pre-season screening.
Q: How do I know the program is working?
Look for improved knee tracking on video, increased single-leg stability, and reduced knee pain.
Q: Can youth athletes follow this plan?
Yes—scale load and volume to their age and maturity, focusing on form before resistance.
Ready to Fix Knee Valgus?
Prevent injuries and boost performance with EvoFitLab’s expert-designed rehab plans. Contact us for a full assessment and personalized guidance.
