Do you have pain in your knee when you stand up or sit down?
Believe it or not, it may be because of the way your feet are planted on the ground.
❌If your foot is dropping in, the knee will be caved in as well.
✅To fix your mechanics, place a band under your big toe and the knuckle of the toe. Pull the band out to the side.
The goal is to push the knee to track over the pinky toe while still keeping your big toe down. This will help keep that stable position in your foot.
I’d you try this exercise, you’ll not only help your knee pain, but you can also fix your squat, strengthen the system, and get better, not older. 💪
#HeyDrRob #GetBetterNotOlder #FootStability #KneePain #ChiropractorApproved
I’ve personally noticed that many people underestimate the crucial role foot mechanics play in overall knee health. When your foot drops inward—or what’s often called overpronation—it causes your knee to cave inwards too, which can lead to pain and instability when standing up or sitting down. Using a resistance band under your big toe and its knuckle to pull outward might seem simple, but it effectively helps realign your knee tracking over your pinky toe, restoring proper biomechanics. In addition to the exercise shared, it’s important to understand that strengthening the intrinsic muscles of the foot—such as the abductor hallucis and lumbrical muscles—can provide long-term stability. This improves not only knee alignment but also the effectiveness of movements like squats, reducing injury risk. I recommend incorporating foot stability drills into your daily routine, including toe curls and barefoot balance exercises, to enhance these stabilizer muscles. From my experience working with patients, consistent practice of these techniques can make a big difference, especially when combined with proper footwear support and mindful movement patterns. Remember that knee pain often results from cumulative small misalignments, so addressing foot position early helps you 'get better not older' by preventing degeneration. If you struggle with knee discomfort during everyday tasks, give this targeted foot exercise a try alongside mindful muscle engagement. Over time, you’ll likely notice reduced pain and improved strength not just in your knees but throughout your lower body kinetic chain.