OpenHealth Q&A

It sounds like you're dealing with both knee alignment issues and a clicking sound in your knee, which can be concerning. Fortunately, there are specific exercises and strategies that may help improve your knee function and alignment, as well as address the clicking sound. Since you mentioned that you're particularly interested in performing squats correctly, let’s focus on enhancing your knee stability, strength, and mobility.

Key Points:

1. Knock Knees and Knee Clicking: Knock knees (genu valgum) can impact how your knees align and function, potentially leading to joint discomfort and sounds.
2. Exercise Strategies: Targeted exercises can help improve muscle balance around your knees and enhance ankle mobility.

Explanation:

Knock knees occur when your knees touch while your ankles are apart. This can put extra strain on your knees during movements like squats. Knee clicking often results from ligaments or tendons snapping over bony structures as you flex and extend your knee. It's essential to strengthen the muscles around the knee to provide better support and stability.

Next Steps:

1. Focus on Strengthening Exercises:

   • Squat Form: Start with bodyweight squats only. Keep your feet shoulder-width apart, and ensure your knees track over your toes to maintain proper form.
   • Lateral Band Walks: Use a resistance band just above your knees. Stand with feet hip-width apart. Step sideways while keeping tension in the band, stepping sideways for 10-15 steps in each direction. This helps strengthen the hip abductors.
   • Wall Sits: Lean against a wall and slide down into a sitting position. Hold for 20-30 seconds, working up to longer durations. This is great for overall leg strength.

2. Improve Ankle Mobility:

   • Calf Stretch: Place your hands against a wall, step back with one leg keeping it straight, and bend the front leg. Hold for 15-30 seconds, then switch legs.
   • Ankle Circles: Sit or stand and elevate one foot. Move your foot in circular motions to help enhance mobility.

3. Monitor Your Symptoms: As you begin these exercises, keep track of any changes in your knee clicking or discomfort. If things worsen or you experience pain, consider pausing your workout and reassessing your approach.

4. Seek Professional Guidance if Needed: While these exercises can be effective, if your symptoms don’t improve or if you're unsure about the form, consider consulting a physical therapist for personalized guidance.

Conclusion:

Consistency with these targeted exercises and proper form during movements like squats can help improve both your knee alignment and address the clicking sound over time. Remember, it's important to listen to your body and adjust your routine as needed. Let me know if you have more questions or need further guidance!