VALGUS KNEES AND FEET

⚙️ Required Equipment:

Elastic Band (Resistance Band)

🧍 Starting Position:

Assume a unilateral stance (standing on one leg).

The front leg (the weight-bearing leg) provides stable support on its heel.

The shin of the front leg should be vertical, forming approximately a 90-degree angle relative to the floor.

🛠️ Fixation of the Supporting Leg:

Band Placement: Position the elastic band to encompass the heel, applying a pull that attempts to shift the talus and tibia sideways (medially/inward).

External Rotation & Lean: Slightly rotate the supporting leg outward. Utilize the gluteus maximus muscle to initiate the forward lean (hip hinge).

Foot Control: Actively supinate the foot (increase the arch) against the band's pull, directing the movement forward through the thigh.

Weight Check: Throughout this movement, the weight must remain on the heel, and the big toe must stay in contact with the ground.

The band's role here is to intentionally manipulate and focus the tension.

🧐 Attention to Alignment:

The knee must remain aligned with the hip joint and the foot.

The arch of the foot should increase (supination is maintained).

🔒 Extension Lock (Movement Phase):

After rotating the thigh and fixing the arch of the foot, maintain active tension in the gluteal muscles.

Begin slowly pushing the supporting foot away from you (into the ground, as if trying to slide it back) while maintaining the hip hinge position.

The back leg adjusts the overall tension and assists by pushing in the opposite direction (forward or down, depending on the back leg's position).

🎯 Targeted Sensation:

In this position, you should feel activation in the back of the thigh, tension in the gluteal muscles, and strong engagement in the medial part of the foot (arch).

⏱️ Repetitions:

Perform the movement slowly and in a controlled manner.

Aim for 10 to 15 repetitions on each leg.