u/EggplantSuspicious

I have seen many PTs over the years as my posture is not great in general but they have always said my knock knee is just an anatomical issue that can’t be solved but lately I feel like maybe it can help me if I know what the real problem is so I can do targeted exercises. I was looking into the tibia and foot exercises but I don’t know if these apply to my case.

As you can see in the video, my whole leg seems to turn inwards if I keep me foot straight, so I always walk with my right foot out. When I do calf stretches it’s very clear my leg is not aligned and I’m not sure if it’s my foot, my ankle, tibia, femur, hip or a combination. I feel like it’s mainly my ankle that’s the problem. If I turn my foot outwards, my leg looks way more aligned. And when I squat there is no problem with my knee going inwards.
I have been doing dorsiflexion exercises lately but it seems weird as my foot is not used to stretch in a forward direction.

I have an arched foot, and overpronate.
My right hip has also awful external rotation but I’m already hitting the bone as I stretch fully so there is no rom improvement possible there (although I am doing the left aic exercises in the hope it can help a little bit.)

Any help and advice will be greatly appreciated!

Hi all,

So I (34yo) am hoping some of you can help me out with my posture / mobility & flexibility as I am lost in the millions of posts videos on Insta and youtube and I dont know what or who to believe in anymore.

I LOVE being active in outdoor sports as well as yoga, but my ROM has always (as long as I can remember) limited my capabilities in sports and my body is always super tensed and painful. I suffer from regular headaches (since I was a child) with neck pain, and not once have I ever felt relaxed and (pain)free in my body.

I know I don’t have the best posture (rounded shoulders, forward head, knock knee on the right and overpronation) and have been working on that for the past year (with Scroth, Rolfing and other postural exercises I found online) Nevertheless I have been practicing yoga (mainly yin) and qi gong for years, and am always quite active, but it hasn’t helped my ROM or posture whatsoever. Sometimes I feel like being active is only worsening the pain and stiffness as I am possibly compensating due to lack of mobility.

The main areas of stiffness I have always been super self-concious about are my right knock knee and my lack of external rotation in my right hip and tight hamstrings. I have been to many PTs for this and they always say my left hip’s lack of internal rotation is a way bigger problem than the external of the right one, however in yoga classes there are always hamstring and hip opening exercises and then I just want to cry. I cant even sit straight in a lotus, let alone that I can hinge forward with my legs straight, or even worse, with my hips apart. I can only spread my legs a little bit outwards but it just all feels so super tight and is definitely hindering me in sports a lot!

Additionally, I cannot sit comfortably without slouching. I find it really hard to sit in any other better pose for longer than a minute or so. So I try not to sit for too long. If I stand I also tend to hang in my right hip. I have been doing weight training to strenghten my hips lately.

Some other poses I am not able to do: squat, happy baby, (half) butterfly, pigeon, swan, frog and anything that relates to those poses.  

I have been doing the dani winks 30 day hamstring challenge the last month but still not too much progress on the hamstrings so far unfortunately.

I have been working a lot on meditation, SE, nervous system relaxation exercises etc as well. I don’t suffer from any known trauma and so far this hasn’t brought me much either.

Any advise will be more than welcome as to where I should start to improve these issues. I just cannot accept I have to live with this ROM, pain and stiffness for the rest of my life.

 

On a side note: Strangely I am super flexible in other parts where you don’t want to be flexible (my elbows can move inwards, and my ankle dorsiflexion is low, but sidesway is super loose (so I sprain my ankles all the time). So I guess I am somewhat hypermobile as a compensation of not being mobile at all.