Knee caving in on one leg
What it usually means, what is likely tight and weak, and a routine that helps. Also called single leg squat knee valgus, dynamic knee valgus.
In short
The knee caves in when squatting on one leg.
Why it matters
A knee caving in on one leg points to weaker hip muscles on that side. It is a common pattern in runners with knee or hip pain.
Usually tight
- · Adductors
- · TFL
Usually weak
- · Gluteus medius
- · Gluteus maximus
Other things that can cause it
- · Old knee or ankle injury on that side
- · Flat foot on that side
A corrective routine for knee caving in on one leg
Done in this order: calm what is tight, lengthen it, then strengthen what should be doing more. Daily for 3 to 6 weeks is a good start.
Myofascial release
Static stretch
Strengthen
Everyday habit
Practice standing on one leg while brushing your teeth, knee soft and over the toes.
How long it takes
Control often improves in 3 to 6 weeks, with steady work. Re-check every 2 to 4 weeks.
How Kentro checks it
It shows up in the single leg squat part of the scan: keep a chair or wall within reach for balance, face the camera, hands on hips, hips to knees in view is enough, feet can be cut off, lift your left foot. Kentro measures each side separately, so you see which side it is and whether it is improving between scans.
When to see a professional
See a doctor or physical therapist if you have pain that is sharp, getting worse or lasts more than a couple of weeks, numbness, tingling or weakness, pain after a fall or injury, or pain at night. This guide is general education for healthy adults, not a diagnosis or treatment plan.
Do you have it? Find out free.
Prop your phone against a wall. Kentro checks knee caving in on one leg and the rest of your posture and movement, then builds your routine.
Start my free scan