Re: 'Overactive' Adductors?

[Guest guest]

In my experience the knees will cave inwards if the abductors are weak. A

remedy that has worked for me in past is to perform ISO squat holds at or just

above 90 deg and concentrate on keeping the knees out. Additionally, the knees

will cave inwards if the adductors are weak. This was a problem that I was

having 2 years ago. I did alot of abductor work and the problem persisted.

Then I worked on strengthening the adductors - problem solved. Basically if the

add's are weak they will dive inwards to avoid the stress of the load. Hope

that helps.

Steve Laubenberg CSCS CPT

Houston, Texas

barondon wrote:

Cowell wrote:

> In response to the comment on " over-active adductors " I should have

> written, at the risk of sounding vague, " When the adductors seem to

> overpower the abductors. " It is my experience that when an athlete

> has medial deviation of the knee while squatting, lunging or dead

> lifting, if they do roughly :45 seconds of static stretching of the

> adductors, it tends to help the problem.

***, I think you will find this also in people who do a lot of horseback

riding. This tends to develop the adductor magnus and other large adductor

muscles. Exercising the abductors can help create a balance.

Don Hoffman

Amery, USA

[Guest guest]

In a message dated 1/25/2006 8:13:44 A.M. Central Standard Time,

tgerman1029@... writes:

<<<What kind of adductor exercises did you use? I am having the same problem

in my left leg, the thing is that whenever I do adductor work my right leg

takes over and does all the work.>>>

Todd -

This sounds like a motor-learning issue, but you may have something else

going on. I recommend that you have it checked out by a good Applied

Kinesiologist (many are chiros), or at least by a good massage therapist

(trained in

Rolfing, myofascial, and/or trigger point).

You may be able to address the issue by using unweighted low squats,

shifting your weight from side to side by using your adductors independently.

Immediately follow that with the ISO squat holds and see if you notice a

difference. I recommend that you reduce the amount of weight in your adductor

work

until your left side catches up with your right, or you will only reinforce the

gap between the sides. Increase the load based on the work capacity of your

left side. When the deficit has been eliminated, you will find yourself feeling

stronger in many lifts.

kson, CST

Minneapolis, MN USA

_www.ClubbellTrainer.com_ (http://www.clubbelltrainer.com/)

" Better Living Through Movement. "

" Be good to yourself. If you don't take care of your body, where will you

live? "

- Kobi Yamada

[Guest guest]

Steve,

What kind of adductor exercises did you use? I am having the same problem in my

left leg, the thing is that whenever I do adductor work my right leg takes over

and does all the work.

Todd German

Glen Cove, NY

steve laubenberg wrote: In my experience the knees

will cave inwards if the abductors are weak. A remedy that has worked for me in

past is to perform ISO squat holds at or just above 90 deg and concentrate on

keeping the knees out. Additionally, the knees will cave inwards if the

adductors are weak. This was a problem that I was having 2 years ago. I did

alot of abductor work and the problem persisted. Then I worked on strengthening

the adductors - problem solved. Basically if the add's are weak they will dive

inwards to avoid the stress of the load. Hope that helps.

Steve Laubenberg CSCS CPT

Houston, Texas

[Guest guest]

I agree with also strengthening the adductors to correct them. Many

who read this may not like this but one thing I learned from

Chek is that the Adductors and Abductors work in concert to stabilize

the femur among other things. If you're trying to get proper hip

knee alignment in the sagittal plane then both the Adductors and the

Abductors need to be strengthened, regardless of the dysfunctional

movement pattern. I also learned from him an exercise called " belted

squats " where one takes a weight belt and places it around the

thighs, just above the knees. The tightness of the belt is such that

the lifter should be in proper alignment and should have to push out

on the belt to keep it from falling down. I like a weight belt vs a

band because the lifter can press as hard as he wants and the belt

will not give but the band would. The lifter then performs front

squats using 8-10 repetitions at a 6060 tempo. This is followed by :

45 rest and then a set of squats placing a ball between the knees

keeping the same alignment and tempo.

Does anyone have an opinion on the VMO vs Glute perspective?

JC

Cowell, CHEK III, CSCS, PICP I

Raleigh, NC 27608

[Guest guest]

Todd,

In may case my knees would dive inwards on jumps, specifically depth jumps.

So in one session I did some wide stance drops from a 24 inch box. I tried to

land in a wide knee stance -almost like a basketball defensive posture. Not

function for performing a jump afterwards, but it worked well enough for my

purposes. I also used lateral step boxes and I tried to concentrate on pulling

myself onto the box vs pushing with my foot on the ground. I used some

stationary lunges and focused on controlling my front knee - ie keeping it

stable, and finally some wide stance split squat jumps. If you would like more

info on how I put this together shoot me an email and I will gladly give you

some examples of my sessions.

Steve Laubenberg CSCS CPT

Houston Texas.

Todd German wrote:

Steve,

What kind of adductor exercises did you use? I am having the same problem in my

left leg, the thing is that whenever I do adductor work my right leg takes over

and does all the work.

Todd German

Glen Cove, NY

steve laubenberg wrote: In my experience the knees

will cave inwards if the abductors are weak. A remedy that has worked for me in

past is to perform ISO squat holds at or just above 90 deg and concentrate on

keeping the knees out. Additionally, the knees will cave inwards if the

adductors are weak. This was a problem that I was having 2 years ago. I did

alot of abductor work and the problem persisted. Then I worked on strengthening

the adductors - problem solved. Basically if the add's are weak they will dive

inwards to avoid the stress of the load. Hope that helps.

Steve Laubenberg CSCS CPT

Houston, Texas

[Guest guest]

>

> I agree it is most likely a learning issue, then it becomes a

pattern

> (how does one learn this pattern? is the next question). I think

to

> decrease neural activity in a muscle or muscle group, statically

> stretch it. Hopefully then the pattern can be corrected. I also

> agree that the action is normal. That is, almost anyone, if

enough

> load is placed on them or if they have to perform enough

repetitions,

> will display this pattern. I think in these situations, the

lifter

> is lifting the weight by any means necessary and what is " correct "

> takes a back seat to a survival response... What your take??

***If 'excessive valgus' (knock kneed position) occurs the following

methods may be useful:

* Just Squat! – both the abductors and adductors become activated when

squatting. Use Dr Siff's statute of limitations e.g., limited duration, speed,

range of motion, load and then progressing. Alter the stance, foot positions,

footwear...

* Use a number of the basic principles from PNF:

1. Repeat the contractions with good form; the number of repetitions

determines the outcome – progression.

2. Select the right sensory cues, as you have suggested placing a band around

the knees can be helpful or provide some resistance with your fingers.

3. Provide the individual with mental images e.g., tell them their

underpants are about to drop down and if they don't push their knees

out they will expose themselves:)

* Provide them with specific coaching cues such as push the outside of the foot

against the side of your shoes (Dave Tate, Louie ).

* Goblet Squat (a la Dan style) - hold a dumbbell at one end with hands

positioned if you were going to catch a ball (cricket or tennis ball) close to

the body at chest height. When they lower their elbows will ensure they have to

force their knees out.

Many of these ideas have previously been discussed on the list.

Carruthers

Wakefield, UK