01/05/2023
Client’s Case. Knee Valgus and Bunions.
I’ve decided to start sharing my client’s cases in order to help you better understand how proper movement and posture alignment can be the solution to some of our health issues.
My last year case. Client A, female, 40 years old. Never did fitness or any sport activities before. Goal is to lose weight, get back in «before kids» shape.
On our first Consultation A. told me her goal is to lose weight.
She mentioned that she has pain in one of her knees, seen doctor and was prescribed a painkiller and a bandage for a few weeks.
During our movement assessment I realized that mentioned knee might be a bigger problem. It was cracking, clicking and during all the basic movements there was pain.
During body assessment I’ve noticed severe case of hallux valgus (or more known as bunion), both feet were flat, knees fallen inwards.
Hallux valgus is a deformity at the base of the big toe in which the great toe (hallux) deviates or points toward the lesser toes. Having big toe out of alignment causes foot arch to collapse resulting in flat feet.
Natural foot arch supports knee and keeps in aligned. As the foot arch flattens it causes the shin and thigh bone to twist inwards, adding stress on the knee.
There was of course a lack of mobility in toes, feet and ankles. Shoulders elevated and inverted, lack of spine mobility.
Whole kinetic chain needed correction.
I can assume that knee pain comes from this misalignment.
In case of flat feet and valgus knees any activity such as walking, running, jumping, squatting adds abnormal pressure to misaligned knee joint resulting on wear of the joint, inflammation, tension in ligaments and muscles (they have to work much harder to keep joints in place as now biomechanics changed). There should be an orthopedic custom insole and toe correctors involved as well.
After the assessment I gave my honest opinion that losing weight couldn’t be a priority here.
Priority is to restore mobility and strength and relax tight structures. Losing weight of course would be a side effect of all the moving but I certainly could not focus on that.
The Ideal plan of action would be:
1. Find a good orthopedic doctor and get medical intervention and physiotherapy if needed.
Meantime:
2. Make losing weight a secondary goal and focus on health, body functionality and posture first.
3. Develop a plan of corrective exercises to:
- Bring toes to their natural place
- Restore foot arch
- Relax inner tights and pelvic floor (collapsed arch and inverted knee pulls inner tight and pelvic floor down resulting in all sorts of side effects)
- Improve spine and chest mobility
- Work with scapula to bring inverted shoulders back
4. Develop a functional fitness program to strengthen the body in the safest way possible.
5. Change all the shoes resulting in bunions and preventing natural foot movement (pointy shoes, slippers, etc.) and transition to barefoot shoes and socks.
I never give a time frame to a client as no one can predict how long it would take for your body to adapt and change. But in this case ideally 1,5-2 years of continuous correction and strength exercises (with periodization) to start with.
Here is what part of our Program would look like:
1. We would not use a treadmill or any kind of cardio machine but instead will do foot correction, myofascial release and hip mobility exercises for a warm up.
2. I would use pencils for basic exercises like squats, lunges and hinges to put under the medial arch to support it. Using pencils creates awareness for the brain and makes arch area “visible” for it making muscles lifting the arch work.
3. We would do complex functional exercises in front of a mirror to help A. see her moving patterns and correct it straight away.
We successfully followed a program for a few months, but unfortunately A.’s circumstances have changed, and we could no longer continue our training together.
However, we created a solid base from which A. can continue her training in the future and hopefully achieve her goals.
Let me know if this case was helpful or inspiring and if you’d like to read the next one!
You can contact me for a FREE Body Assessment and Consultation
050 394 0348
