Valgus knees, characterized by a inward deviation of the knees when standing, can cause discomfort and impact daily activities (Hospital for Special Surgery).  Whether you're an athlete, a fitness enthusiast, or someone dealing with the challenges of valgus knees, finding effective solutions is crucial. In this comprehensive guide, we will explore the causes and symptoms of valgus knees and delve into actionable solutions to alleviate pain, improve alignment, and enhance overall knee health. From exercises to lifestyle adjustments, we've got your knees covered. 

Understanding Valgus Knees:  Before delving into solutions, it's essential to understand what valgus knees are and what causes them:

1. Anatomical Factors: Valgus knees may be influenced by genetic factors, where the shape of the bones predisposes an individual to knee misalignment.
2. Muscle Imbalances: Weakness or tightness in certain muscle groups, such as the quadriceps or inner thigh muscles, can contribute to valgus knees.
3. Injury History: Previous injuries, especially to the knee or hip, can affect joint alignment and contribute to valgus knees.
4. Improper Footwear: Wearing shoes with inadequate arch support or high heels can exacerbate the problem.

Strengthening Exercises: Building strength in specific muscle groups can help correct valgus knee alignment. Incorporate the following exercises into your routine:

1. Quadriceps Strengthening: Leg extensions, squats, and lunges can target the quadriceps, providing better knee stability.
2. Inner Thigh Exercises: Adductor squeezes and leg raises can help strengthen the inner thigh muscles, supporting proper knee alignment.
3. Hamstring Exercises: Strengthening the hamstrings, through exercises like leg curls, aids in overall knee stability.
4. Glute Strengthening: Hip bridges and clamshells target the glutes, contributing to improved hip and knee alignment.

Stretching and Flexibility: Enhancing flexibility can alleviate tension and correct imbalances associated with valgus knees (National Institute of Health).

1. IT Band Stretching: Stretch the iliotibial (IT) band to reduce tightness on the outer part of the knee.
2. Calf Stretches: Stretching the calf muscles can indirectly impact knee alignment.
3. Quadriceps and Hip Flexor Stretches: Maintain flexibility in the quadriceps and hip flexors to support proper knee function.
4. Inner Thigh Stretches: Open up the inner thigh muscles to counteract tightness contributing to valgus knees.

Orthotic Solutions: Orthotic devices can provide additional support and alignment correction:

1. Custom Insoles: Consult with a podiatrist to get custom-made insoles that address foot issues contributing to valgus knees or consider customizeable arch-support with SelectFlex insoles.
2. Knee Braces: Some individuals may benefit from knee braces that provide external support and help maintain proper alignment during movement.

Footwear Considerations: Choosing the right footwear is crucial for individuals with valgus knees:

1. Arch Support: Opt for shoes with proper arch support to promote healthy foot and knee alignment.
2. Stability Shoes: Consider stability shoes that provide additional support for overpronation, a common contributor to valgus knees.

Lifestyle Adjustments: Making small changes in your daily routine can contribute to long-term knee health:

1. Weight Management: Maintaining a healthy weight reduces stress on the knees.
2. Proper Posture: Be mindful of your posture, as poor posture can contribute to knee misalignment. 

Professional Guidance: If you're experiencing persistent pain or discomfort due to valgus knees, seek professional guidance from a physical therapist, orthopedic specialist, or podiatrist. They can provide personalized advice and interventions based on your specific condition.

Conclusion: Valgus knees can be managed effectively through a combination of targeted exercises, stretching, orthotic solutions, proper footwear, and lifestyle adjustments. By incorporating these solutions into your routine, you can alleviate pain, improve alignment, and enhance overall knee health. Remember, consistency is key, and it's always advisable to seek professional guidance for a tailored approach to your unique situation. Step into a pain-free future with these actionable solutions for valgus knees.

Consider Wearing SelectFlex Adjustable Orthotics to Help Relieve Your Valgus Knee Condition. 

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Valgus knee, a condition where the knees turn inward when standing or walking, is more than just a cosmetic concern. While it may seem harmless, this misalignment can have a significant impact on your health if left unaddressed (Hospital for Special Surgeries). In this blog, we will delve into the various ways valgus knee can affect your overall well-being and discuss essential strategies to prevent and manage this condition.

Understanding Valgus Knee: Valgus knee, also known as knock knees, is a condition where the knees angle inward towards each other when standing with the feet together. This misalignment can occur due to various factors, including genetics, age, and injury. While it's common in children, it can persist or develop in adulthood, causing discomfort and health issues (National Library of Medicine).

How Valgus Knee Affects Health:

1. Joint Strain: Valgus knee places excessive stress on the knee joint. Over time, this can lead to wear and tear, increasing the risk of conditions like osteoarthritis.
2. Pain and Discomfort: Knock knees often cause pain and discomfort in the knees, hips, and lower back. The misalignment disrupts the body's natural biomechanics, leading to muscle imbalances and pain.
3. Reduced Mobility: Individuals with valgus knee may experience reduced mobility, making it challenging to engage in physical activities. This sedentary lifestyle can lead to weight gain and associated health problems.
4. Increased Risk of Injury: The abnormal knee alignment makes individuals more susceptible to injuries, particularly during physical activities and sports.
5. Aesthetic Concerns: Apart from the health issues, valgus knee can lead to self-esteem and body image concerns, affecting mental health.

Preventing and Managing Valgus Knee:

1. Physical Therapy: Consult a physical therapist who can create a customized exercise program to strengthen the muscles around the knees and improve alignment (Boston Children's Hospital).
2. Orthotic Inserts: Orthotic shoe inserts can help correct the misalignment and provide support to the arches, reducing discomfort.
3. Weight Management: Maintaining a healthy weight reduces the strain on your knees, making valgus knee less problematic.
4. Surgery: In severe cases, surgical intervention may be necessary to correct valgus knee. Consult an orthopedic specialist to discuss surgical options.
5. Proper Footwear: Wearing shoes with proper arch support and cushioning can help alleviate discomfort and improve alignment.
6. Stretching and Range of Motion Exercises: Incorporate regular stretching exercises into your routine to improve flexibility and joint mobility.

Conclusion: Valgus knee is not just a cosmetic concern; it can significantly impact your health and overall well-being. Understanding how this condition affects your body is the first step towards prevention and management. Whether through physical therapy, orthotic inserts, weight management, or surgical intervention, there are ways to address valgus knee and mitigate its health effects. By taking proactive steps to improve knee alignment and reduce strain, you can maintain a healthier, more active lifestyle, free from the limitations of this condition.

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What is Knee Pain?

Knee pain is a term used to describe conditions or issues that lead to discomfort around the knee joint. Numerous injuries to structures can lead to knee pain, including the joint, muscle, cartilage and ligaments. Examples of knee pain conditions include arthritis and anterior cruciate ligament (ACL) tears.

Knee pain is one of the leading physical health problems in Australia. According to the Royal Australiasian College of Physicians, up to 35% of Australian adults will experience knee pain (Wiley). Trends from this study also point out that knee pain increases with age. Especially after the age of 70, people are 39-69% more likely to live with knee arthritis (E Clinincal Medicine).

Pain is categorised as either acute, subacute or chronic knee pain

Acute knee pain: (0 days - 6 weeks)

Acute knee pain is pain that lasts anywhere from a few days, up to six weeks. The cause of acute knee pain is usually a minor injury, like a muscle strain or ligament sprain. Of course, not all pain is associated with damage, sometimes just sleeping awkwardly or doing something else may flare it up without any structural damage. This type of pain usually resolves itself with movement and appropriate rest.

Subacute knee pain: (6 weeks - 3 months)

Sub-acute knee pain usually results from acute pain that doesn’t quite resolve. This can be due to more serious injury or sometimes a poor recovery. If you are still aggravating your knee pain with painful movements then it may take longer to heal and recover.

Chronic knee pain: (3 months +)

Chronic knee pain is defined as pain that lasts longer than three months. Chronic pain is usually more complex and can be difficult to treat. There are usually multiple factors leading to the development of chronic knee pain, such as other injuries or health issues. Stress, lack of sleep and other lifestyle factors like obesity can increase the likelihood of chronic knee pain.

What are the symptoms of knee pain?

Knee pain is the primary symptom that may indicate a condition affecting the knee joint or surrounding tissues. These symptoms can vary from a mild and dull ache right through to sharp and stabbing pain. Knee pain is most commonly felt at the front of the knee or can be felt "in the knee".

Common complaints of pain in the knee

• Swelling around the knee joint
• Pain
• Tenderness
• Difficulty bending and straightening the knee
• Feeling of instability or “giving away” of the knee
• Knee cap tenderness
• Grinding pain when bending
• Popping or clicking sound during knee movements

People may experience

Pain areas: in the knee, calf, or thigh, muscles and bones

Sensory: calf numbness or pins and needles

Also common: instability or weakness

What causes knee pain?

Knee pain is commonly caused by injury to either the muscles, ligaments or bones that form the knee joint. Muscle and ligament injuries are usually caused from accidents and sporting injuries, whereas bone related problems usually occur over time and with age, such as osteoarthritis.

According to MedicineNet (Medicine Net), knee pain is defined as “pain that originates in any of the bony structures compromising the knee joint (femur, tibia, fibula), the kneecap (patella), or the ligaments, tendons, and cartilage (meniscus) of the knee.”

Knee pain can result from an issue in one or several parts of the knee, including:

• Muscles (strain)
• Ligaments (sprain)
• Nerves
• Bone injuries - in the knee, the bones are the femur (top of knee), tibia (bottom of knee) and patella (knee-cap).

Common reasons why people experience pain in the knee

• Sitting for a prolonged time
• Sporting injuries
• Arthritis or inflammation of the joints
• Obesity or general poor health.

This list of causes is only a fraction of the possibilities, with many factors contributing to the possibility of knee pain.

Common injuries that cause knee pain

Patella tendonitis

Patella tendonitis is also known as jumper’s knee. It is the inflammation of your patella tendon which connects the kneecap to your shin bone. This occurs particularly with overuse and in sports like running.

Sprained ligament

Tears and damages to the knee’s ligaments are usually caused by direct impact to the knee or a sudden twisting motion of the knee during acceleration. An ACL injury is one of the most common injuries in contact sports.

Torn meniscus

Similar to a sprained ligament, this can happen with high pressure and a rotational force on the knee joint. Meniscus tears usually occur along with ligament injuries.

Osteoarthritis

Osteoarthritis happens when the cartilage that serves as a cushion in the joints wears down over time. As we get older, stress and microdamage accumulates in the cartilage of the knee joints.

Kneecap dislocation

It is often caused by a sudden change in direction while the leg is planted on the ground. Kneecap dislocation can also be caused by a direct blow to the knee cap.

Fractures

Fractures are rare, but they do happen, usually in the case of extreme force directed to the knee like a large fall. Some conditions which result in brittleness or a decrease in bone density can also increase the risk for bone fracture (e.g., osteoarthritis).

Common conditions that cause knee pain

Some conditions may cause knee pain. If you have any of these conditions, knee pain could be one of the symptoms:

• Rheumatoid Arthritis
• Lupus
• Psoriasis
• Osteoarthritis
• Gout

Sports that increase the risk of knee pain

Previously, we listed some of the more common causes of knee pain, like prolonged sitting or osteoarthritis. However, knee pain may also occur when playing sports.

Sporting events that rely heavily on agility put a tremendous amount of stress on the knee joint and the structures around it, resulting in potential injury or pain over time. Here is a list of the most common sports that result in knee pain:

• Basketball
• Football
• Gymnastics
• Competitive cheerleading
• Running
• Soccer
• Tennis

Other risk factors include

Knee pain can occur at any stage of life, even in teenagers and children. However, these risk factors might increase your likelihood of getting knee pain:

• Excess weight - Being overweight or obese increases the mechanical load on your knees, even during basic activities like walking or taking the stairs. It also increases your risk of osteoarthritis by accelerating the breakdown of joint cartilage.
• Lack of muscle flexibility or strength - Having poor flexibility or weakness of the knee muscles can be a risk factor for knee pain. Strong muscles help maintain good control and protect your joints from injury, and muscle flexibility can help you achieve full range of motion.
• Certain sports or occupations: - There are obvious sports that put more stress on your knees than others. Skiing is a likely problem, with stiff boots and fast turning actions. Basketballers are at risk with jumps and pivots, combined with the fast-paced running up and down the court. Working in construction or other highly physical jobs can also increase the risk of knee pain.
• Previous injury - Recurrences of knee pain are unfortunately more likely once you have injured your knee. Good rehabilitation is the key to preventing that!

Consider Orthotics to Prevent Exercise-Related Injury

Sometimes the structure of your body (biomechanics) increases your injury risk. That means even the best athletic shoes won’t protect your feet when you exercise. If your feet are flat, if your arches are too high or if your legs are different lengths, you may need extra support. Customizeable Orthotic insoles such as SelectFlex could be your solution. SelectFlex are an entirely new type of dynamic energy returning insole that won ISHN’s award for Best Foot Protective Product of 2020.

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