Knees

When we feel unstable and unsupported, inside we can tighten and harden. This is exactly what happens with the knees. When the muscles around the knees are weak, they move out of alignment, and the muscles in the hips and low back tighten to create a false sense of stability.

To align the knees, we need to create an inner wrap to support and align the bones of the knee. When we do this, we often feel an instant opening in the hips and low back. We feel supported and free inside.

You can align your knees with the principle called Shins In/Thighs Out.

The outer arch of the foot is usually weaker than the inner arch. Notice how the weight of the foot goes toward the pinky side.

This is caused by weak outer shins (the Peronial muscles), and can cause the knees move out of alignment.

Strengthen the outer shin by drawing the pinky toe toward outer heel. In other words, lift and spread your toes, keeping all 4 corners of the foot rooted.

Notice how difficult the pinky toe is to lift and spread! That's because the muscles that lift the outer arch are usually weaker.

When you do, the outer shin will draw in. Notice the "runners stripe" on the outer shin. The muscle is now engaged and supporting the outer knee.

Active outer shins:

Balance this out by widening the inner thigh.

For almost all people, you can use your knees as a landmark.

If you are drawing the outer shins in and widening the inner thighs out in a balanced way, your knee caps should be pointing straight out over your second toes.

Therapeutic Pose:

Manual Shins In/Thighs Out

Place feet hip width and parallel (line up 2nd toes with each other).

Lift pinky side of the foot to strengthen outer shin.

Place hands on outer shins, lift shoulders and use upper back strength to press strongly.

Keep pressing in with arms, and with the strength of your inner thighs, widen knees wide as your ankles.

Your knees should be like headlights pointing straight ahead toward the 2nd toes.

Keep working Shins In/Thighs Out as you slowly straighten your legs.