Lunges with valgus control

This is an instructional video to correctly demonstrate Lunges with valgus control

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Quads and Glutes
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Take a long stride forwards with one leg and attach one end of an exercise band around your front knee and have the band go out to the side on the opposite side of your body and attach to something fixed at knee height
  5. Next bend the knee to move your foot over that foot so that it slightly passed the toes.
  6. The opposite knee should be dropping down to the floor
  7. Throughout the aim is to keep the knee movement straight as the band wants to pull it into valgus
  8. Once you hit the bottom of the movement then forcefully reverse direction to the position at the start.
  9. Perform your full set this way and once completed then also perform this exercise the other way around
  10. For strengthening you should perform 6-10 reps to fatigue
  11. You should perform 3-5 sets with 3 minutes rests
  12. This session can be done 2-3 times per week
  13. For endurance you should perform 15-25 reps to fatigue
  14. You should perform 3-5 sets with no more than 30 second rests
  15. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).