Does it hurt? Greg told me -
Your medial Condyle of your femur is just a little longer than the lateral one, so a *little* knee caving is natural for the most direct line of pull for the quads.
Put a resistance band around your knees and focus on forcing it out to keep tension on the band.
Could be wrong here, but it sounds like your ankles are stiff, which would make you unable to roll the foot to the inside.
My ankles and achilles used to be very stiff but has improved by doing mobility work and stretches for it, along with squatting and deadlifting more frequently.
I'm no expert, but this is what has worked for me.
- sit down in a deep squat in your socks.
- does your feet want to rotate so your toes point out?
- can you get your knees a lot further forward if you rotate the feet outwards but let the knees go straight forward (knees slightly in in relation to the feet)?
- if you now try to push your knees out so they line up with the angle of your feet, does it feel like your ankle mobility is blocked on the outside front of the foot wrist?
- if so, that's the ranges where you need to get more mobile. being able to push the knees forward but still outwards.
I think the degree of "knees out" that Kelly Starrett advocate is a bit excessive as it can lead to its own problems, but the mobilization stuff is still good.