This is generally caused by tightness of the adductor hallucis muscle which normally holds the big toe in a straight position. Metatarsus adductus, more commonly known as “pigeon toes”, is where all toes are in normal alignment apart from the big toe, this instead points or curves inwards. There are various causes for in toeing which is relative to where the change in alignment is centered – metatarsus aductus, internal tibial torsion and internal femoral torsion are the most common causes. In toeing almost always corrects without treatment as the child grows older. In toeing means that the feet turn inward instead of pointing straight ahead during walking or running. A child may appear to out toe if there is excessive foot pronation.In toeing occurs in approx 30% of children up to 4 years old and may resolve as late as 14 years old.In toeing is more common than out toeing.
For the rest, try to perform 3 sets of 10-15 reps, 3 days per week with one day of rest in between, focusing on the form. Try to stretch everyday, especially during breaks on leg days. Here are some exercises to fix this problem: Here are some great scientific journal articles about this topic: Either practice in front of a mirror or have someone continue to watch your form to give you feedback while performing a squat.Strengthen your posterior chain (glutes and hamstring).Weakness in posterior chain of hip and knee (glutes and hamstring).
However, here are some very common problems for most people with valgus knee, especially during squatting and landing: Its is more common for females due to the anatomy - wider hip and slight larger Q angle. I have however increased my weight on leg press machine immensely (started on 40kg, now do 160kg). I assume bad form because of my knees and the use of the Smith Machine is the reason for this. PS I have been squatting for several months I've been using the Smith Machine and I haven't been able to increase my weight at all since starting even though I do them every week.
If anyone has any experience with this problem, especially related to performing a squat, then please share how you overcame it. Is this problem something I can work on, or am I just born this way? Would I need to get an operation on my knees maybe to correct it, or are there exercises that I can perform to correct the angle of my knees over time? Any advice is appreciated. If I try maintain a 30 degree angle with my feet all the way down, my knees end up buckling in the middle. This becomes an issue when I try to squat because I end up with my feet angling out extremely far so that my knees are wide enough to perform the squat (exceeding 45 degrees). I also noticed that when I stand and walk, I generally do so with my toes pointed outward. This is when I realized that when I stand up and point my feet straight ahead, my knees actually point inward at about 20-30 degrees. I noticed him mention that the knees should be outward in the same direction as your toes throughout the movement (at about 30 degrees). I read the first chapter of Starting Strength and watched a tonne of videos of Mark explaining the squat. I can get parallel and all the way down into quite a low squat now without a bar, but once I add weight I find it really difficult and feel a lot of pain in my groin, inside my thighs, around the knees and and in my ankles (which make a crunching sound as I get to parallel). I quickly managed to solve the ankle issue I was having by stretching daily against objects under my desk at work, but I still wasn't able to perform a squat. Since asking this question quite some time ago I have been on a quest to be able to squat.