Twisted leg makes some exercises painful. Advice?

forJupiter

So I was born with a slight twist to my tibia and fibia which puts a lot of strain either on my knees or on my ankles when I do certain workouts and it also makes balancing with some moves quite difficult. My big issue right now (and the reason my knee is killing me) is because of lunges. When my right leg (the one that is twisted) is back, I'm naturally resting on the side of my foot rather than the toes which is not right for my ankle but if i twist my leg so my toes are down then my knee folds inwards awkwardly (what I attempted to do just a moment ago while working on the 30DS). Squats also, in order to keep my toes forward and my balance, my leg twists inward and is not helping either.

Does anyone know anything that I can do as a lung or squat substitute that is as efficient as a lunge but won't put too much strain? Or any advice to cope with it during the exercise rather than gritting my teeth which surely isn't good for the knee?

NYIceQueen

I don't know what degree of this you have...I have a slight amount where if my knees face forward, my feet are out at 45 degree angles. I found that regular squats were killer standing, BUT leg presses where I could look at where my feet were, while holding a kids' rubber ball between my legs and squeezing, worked well for me. I don't do lunges (per Dr's/physical therapist's advice) because the knee just takes too much strain at all the wrong spots. I can do "squats" in an open ballet position easily but just not with feet facing forward. I avoid bikes because my knee doesn't seem to go at the correct angle, but I can do ellipticals as long as I turn my foot a bit out. Plus that's less strain on you.

If you can, go to your dr and explain your problem, and go to an ortho/physical therapist. They'll be able to better assist you and show you loads of alternatives that won't hurt as much. They might also be able to prescribe a good brace (like a J brace) if as a consequence your kneecap floats around (like mine). If you have med insurance, it's totally worth it to do this for a bit versus really messing up your knees and needing surgery.

*not a doctor, just YEARS in physical therapy and YEARS of joint issues

Good luck!

MsLisaB

That sounds frustrating and painful! Definitely go see your physiotherapist to get some qualified advice. Having said that, have you tried Bulgarian split squats? I'm not sure if this will help but is worth a shot.

http://www.how-to-get-a-bigger-bum.com/bulgarian-split-squats-the-best-buttock-exercise

Craig772

Years ago I used to do a bit of personal training and was very into my weights. I am hesitant at replying because I think you might need to speak with a physiotherapist. However my personal opinion is this.... I don't think that you'll find anything as effective as lunges or squats. I sounds like lunges are out of the question. You could try squats again but there's much differing advice about the best form/technique. I suffer with achey knees and can say that what works for me is standing with my feet in a natural position, not forced dead ahead or forced at 45 degrees then only squat so the legs are 90 degrees, some people can go further but it can open up the knee cap. Make sure your back is straight. A good way of thinking about it is to imagine you have a floppy tail coming out of your bottom and you're dunking it into a buck of water behind you. However I suspect if you manage this then you might over develop your left leg. So maybe if you go to a gym and they have the machines you should try individual leg extensions and individual hamstring curls. Then try lying on your side and doing side leg raises. Then on all fours and pushing your foot away so that it's behind you and level with your bottom. If you get really good then try small strap on ankles weights.

Hope this helps.