I am knock kneed with bowed tibias. My footbed has a varus wedge in the forefoot on both feet. I have a 1 degree cant on the inside of left foot, and a 2 1/2 degree cant on the right foot.
My tibias rotate inward, and my right hip is usually forward, with a rotation of the hip outward. Obviously, my knee does not track directly down between my big toe and second toe, but tracks inside of the big toe.when walking steep up hill inclines, or skiing, I feel some discomfort on the gluetus medius, and a small area in the back, just above the back illiac crest toward the gluteus medius. This is right side only. The left side is not so bad, but still has slight rotational issues.
I have been doing leg lift exercises while lying on my side and clam shell exercises with the right hip - this seems to help some to strengthen the glutues medius. I am afraid to do full one legged squats for fear of putting too much weight bearing pressure on the knee. I have been trying to keep the knee tracking straight when I do slight one legged knee bends, less than 45 degrees, while holding onto a wall.
In the gym, I can do do one legged sitting leg lifts of 50 lbs, 20 reps, with leg exercise machine.
I do not think I have any dorsoflexion issues, as I can bend my knee forward, and keep my foot flat while moving my knee forward well -past all the toes so I can not see them. However, It is hard keeping my knee from rotating inward, without holding onto the wall. Also I feel stiff around the outside joint interface between the tibia and ankle(little toe side) - I feel I need to stretch the outside tendons surrounding the outside ankle more, perhaps toward the heel area. as well. .
Anyway, at one point, this tibial rotation, caused the ankle bones to rotate with the tibia inside the boot around the ankles causing pressure points on the ankle bone( actually end of tibia) protrusions. This effect has been lessening, but it is still there but not as bad. The fischer vacum boot has helped here.
Any recommendations on strengthening the glutes, besides those mentioned above. Also any exercises to strengthen the outside ankle joints near the back heel. I know runners have similar issues with gait.
Any help here would be appreciated.