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Originally Posted by UpNorth
I have some additional information. This morning was the first workout with stepups since the post and it was a 5x5 lower-body day that ended with stepups, so I was good and fatigued for these.
I set up a bench in front of a mirror to get a good look at what was going on. It seems like I was mistaken -- The foot is following the knee not the other way around. I noticed that my left knee started to wobble a bit (left to right movemement of maybe 2-3" off center in each direction) before my foot wanted to roll to the outside. My workout partner said he didn't notice any knee movement during squats but those were first in the workout.
I hope that helps and I appreciate the time that has been spent on my issue. Thanks!
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In full weight-bearing it is incredibly difficult to invert (let your ankle roll out) as a result of fatigue because inversion is a supination movement and most of us are prone to pronation especially when fatigued.
The knee wobbling confirms for me that the loss of control is in your hip ... what kind of gluteal activation exercises are you doing as part of your warmup? (ie bird dog, etc)
This clamshell exercise is great for targeting glute medius and waking it up ... it's pretty basic, and I expect you will outgrow it fairly quickly ...
1. Lie on side, with hips at 45 degrees and knees at 90 degrees.
2. Keeping pelvis perpendicular to the floor, and heels together, raise the upper knee as high as possible, by turning out at the hip. Do not let your pelvis shift backwards during this ... keep it absolutely still.
3. Hold for 10 seconds, repeat 10 times each side.