Hip Anteversion (Valgus Knees)

(If you look closely at my right knee, you can see that if my feet were in parallel- it would be in line but here we see the medial rotation- causing feet and knees to be out of line)

I know I had never heard of this either.

During my turnout research (posting in the coming weeks), I came across this condition which explained why my demi-plie in first was uneven. I always had my right knee further in, meaning I had to alter the left to be symmetrical and as a result lessened my already small plie.

Hip Anteversion, is when the Femur (top half of your leg) is medially (inwards) rotated at the hip joint, but the rest of your leg (tibia, fibia) remain 'in line'. (SEE PICTURE ABOVE)

This is natural, with an anterversion being 30 Degrees at birth and reducing to around 15 Degrees in an adult- HOWEVER, as everything this varies.

I noticed that when I stand in a parallel position in 6th position (feet with a small gap in between, toes facing forward) that my right knee was more medially rotated. This then correlated to my plie, with again the right being more turned in.

I tried a range of exercises in the past to better my turnout such as:

- stretching the Achilles tendon more

- internal rotator strengthening

- stretches

None of these worked dramatically for me (I was also a lot less dedicated to it than I am now). But when I found this out I think I found part of the solution.

Hip Anteversion is caused by an irregular balance of strength between medial and lateral muscles, and in this case a lack of strength in the glute muscles of my right bum cheek. Other causes can also be over stretching in a certain direction, such as a 'W' sit (which is like how a dog would sit, sat on the floor with the legs on either side with the outer ankle facing upwards creating a w shape), which I sat in a lot growing up.

To combat this I did a series of turnout exercises, but focused on those more on the glutes, as well as 'turning out' my anterverted leg to become parallel then relax as a way of directly strengthening that muscle.

Imagery techniques also helped a lot for creating space to allow the medially rotated leg to free up more. When in a ballet class, I would imagine someone pulling me up from my pony tail- WHICH HELPED A LOT WITH ALIGNMENT.

Normally I would tuck my hips in (forcing them too far forward thinking it was correct in a plie) which actually obstructed the joints more in a plie.

Hip Anteversion is something that can be changed, but like everything doesn't happen over night. After 6 weeks of a tailored plan and ballet classes I can see drastic improvement. My plies look stronger, my legs have got bigger and I am experiencing slightly less discomfort and clicking in my knee.

I am interested in doing a study to see if this 15 Degree variation in adults, is different in dancers (Especially those that have done ballet from a young age and have been working the opposite muscles [strength and stretch] to what I was).

If you are interested in being part of a study or want a tailored plan- send me a message