I recommend to all of my potential clients that they purchase and read a copy of ‘Pain Free’ by Pete Egoscue.

Not only will it help you enormously in understanding The Egoscue Method theory, but it will also give you lots of suggestions for exercises to try depending on your posture. Like this ‘Internal Knee’ Menu (contained in the video below)!

In the video, I walk you through the 4 suggested exercises for internal knees from the ‘Pain Free’ book. 

Internal knees refers to the rotational direction of the knee (not the position of the knee under the hip joint. Valgus Stress/Knock Knees are when the knees are more narrow than the hip and ankle. You may have Valgus Stress AND internal knees, but you could also have Valgus Stress and external knees). 

If you imagine your knee caps are car headlamps – what direction are your car headlamps facing in? If not parallel and straight ahead (like a car!), there’s something amiss!

Most of the time, people have internally rotated knees (thighs bones/femurs) due to weakness around the pelvis (especially in the hip flexors and external rotators of the hip) and the inability of the pelvis to hold itself in what we call pelvic extension.

The exercises within the video are designed to the strengthen the hip muscles and change the pelvis into a more engaged Anterior Pelvic Tilt, to help reposition the femur in the socket and, therefore, the direction of the kneecap.

P.S As I heavily reiterate in the video, we cannot look at your knee position in isolation when it comes to restoring function throughout your joints and reducing pain throughout your body. Therefore, these exercises might not make you, an individual body with your own issues, feel better. Please give the video a go but know that 1-2-1 Therapy might identify 5 other things in your individual posture that needs to be sorted out BEFORE you can start to tackle your knee position!

internal knee rotation internal femur rotation
Internal Knees, External Feet = Tibial Torsion

I hope you find these exercises useful. 

Please do not push through any ‘bad’ signs of pain or tension. Pushing through pain never gets you out of pain.

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