Apr 2021

How to Fix Banana Knees (Knee Hyperextension) - Functional Leg Training

Do you have banana knees?

Do you have hyper-mobile or hyper-extended knees?

This problem can greatly limit the posterior chain activity you sustain while walking or running.

In this video I breakdown a technique to help you re-tension the balance of knee flexion and extension on the femurs.



Naudi Aguilar:
Hello, this is naudi Aguilar at functional patterns and for today's video, I'm gonna show you how to fix your banana knees. Now what the hell are banana knees now I can't do this with my legs, thank goodness because if I had this then I wouldn't, you would probably would not see me with the YouTube channel doing all the crazy movements that I do.

Well, banana knees are what we call it functional patterns, banana knees, whenever we see somebody walking, it's when their knees go into a hyperextension is when their knees bend past their ankle. And their asis when they bend backwards this way. Now why does this happen? Very simply put, keep it fairly quick for you guys, the posterior chain on this from the from the, from the hamstrings, all the way down to your plantar fascia as they connect with each other, they are not shortening to actually give you a knee flexion.

Now how do most people train their hamstrings to try and potentially even address a problem like these banana knees? They try doing it by doing the hamstring curls, right? This is typically how people train their hamstrings. They do that one where they're kind of pushing themselves up and whatnot. They might they're smart, they might try doing that. But most of the times they're never trying to think about what's the root cause of this dysfunction.

What kind of hamstring muscle activation Do I have, there's a difference between doing hamstring activation like this, and the hamstring activation that I'm about to show you guys right now. So for starters, when you're going to need my homies it serious deal. They're the ones that I bought these from. Thank you guys, you guys actually want to send me out some gear. I appreciate that. I thank you very much for doing that. Awesome bands, I highly recommend them. But you're just getting one of these serious steel bands, it's one of the blue ones a little bit higher resistance at about the midway point of what they offer.

And what I'm going to do is actually take this carabiner right here, and I'm going to attach this band there and I'm what I want to do is actually have these functioning at equal points. So I don't want one side to be longer than the other, you guys will see the sides a little bit longer, this size longer than this side. So I'm going to try and kind of just get them as close to each other in terms of length as possible.

So I don't end up training any asymmetries on the body, I think that'll be good enough, you guys can work on that on your own, it's probably going to be a bit asymmetrical, but say lovey, anyway, simply put this out, we're gonna do it, I'm gonna add a little bit of juice on here, I would start very, very light if you're going to do this technique, so I'm going pretty light right now. And really, essentially, all we're going to do is just exacerbate your banana knees.

I'll give you guys a lateral view, you're gonna exacerbate that dysfunction, all you're going to be doing ever so slightly is kind of just dropping down into a squat and pushing your legs forward holding your neutral spine, associating a neutral spine while you're driving your your legs forward, you guys will notice that I put this on the front side of my shins, upper Shin bones, and that's going to pull everything back your objective is to drive that forward, and the more that you drive that forward, you're going to incorporate that hamstring tension, that's going to be very different than what you would traditionally find doing a regular hamstring curl.

This is not the same as doing this. Right now we're operating the muscle engagement from a closed chain which makes the engagement very different which will make the engagement much more effective for correcting that specific problem. So this is a way to connect that post your chain you can up the weight progressively again go very very light first, after you go light you can start pushing that that weight up a little bit higher once you get once you calibrate yourself and then you'll be within time be able to really start engaging those hamstrings on those heavier loads. So start light and and build from there.

I hope you guys enjoyed that technique found it to be educational. I will see you very soon with some more videos regarding other dysfunctions. This is naudi Aguilar reminding you to train intentionally and not habitually. Take care.