Knee Detorquer anywhere. If you can get this combination of skills down, you have an exercise that helps with most knee issues, often with immediate relief. I came up with this putting together various tips from various people during my Knee Saga days, but really the understanding that makes it possible comes from my studies with Katy Bowman.
THE KNEE DETORQUER: This exercise addresses the common misalignment that accompanies knee pain, namely the lower leg (shank) being turned out, in relation to an internal rotation of the thigh bone (femur).
(Directions are for Single Leg, but you can do both simultaneously.)
Skills to help you: Kneecap Release, External Femur Rotation, Internal Shank Rotation, Forefoot Eversion
Stand on a wide block (or a bench, step, or curb).
IF IT HURTS, STOP.
THE KNEE DETORQUER: This exercise addresses the common misalignment that accompanies knee pain, namely the lower leg (shank) being turned out, in relation to an internal rotation of the thigh bone (femur).
(Directions are for Single Leg, but you can do both simultaneously.)
Skills to help you: Kneecap Release, External Femur Rotation, Internal Shank Rotation, Forefoot Eversion
Stand on a wide block (or a bench, step, or curb).
- Place your foot so that the outer edge of the foot (the pinky side) is parallel to the edge of the block, and hanging half off the edge of the block. Keep your “behind, behind you” (weight in your heels) and quadriceps relaxed.
- Externally rotate your thigh bone (so your “knee pit” faces straight back but kneecap will be turned out), allowing the entire inner edge of your foot to lift up off the block.
- Strive to press the ball of the big toe down onto the block as you keep your neutral femur still. This will lift the outer edge of the foot up, toward leveling out your foot.
- The goal is: Neutral femurs (knee pits straight back), Relaxed quads, feet straight forward and level.
IF IT HURTS, STOP.
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TIPS:
- Use your deep hip rotator muscles. Traction your heels toward each other to help turn them on. It’s kind of like screwing your heels into the ground, towards each other.
- Your kneecap will keep trying to turn in. Keep correcting it. Check your knee pits to find the neutral position of the knee joint.
- Keep the whole lateral half of your hanging off of the block, including the heel. The foot will keep trying to turn out, and you need to keep noticing it and straightening it again so the outer edge is parallel with the edge of the block.
- Keep your thighs relaxed. (This is easier in a forward-fold position.)
- Relax your toes.
- You will keep forgetting parts of this and then remembering, but just keep checking and re-checking yourself. It's a process!
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