Exercise for Knock Knees: Meaning, Exercises, Benefits & Precaution

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June 24, 2022

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If a person has bowed legs and finds it difficult to run properly, he/she may be suffering from a common condition known as knock knee. Also known as knock knee syndrome or genu valgum, this condition impacts legs alignment and can affect people of all ages. If you do not treat or correct this condition, knock knees can lead to pain and joint degeneration.

Correction of knock knees is possible. You first need to understand this condition and then take basic measures such as starting exercise for knock knees along with a knock knees treatment from a professional.

In this article, we are going to help you with the first two parts – give you a brief about knock knee and then share the best exercise for knock knees. Keep reading:

What is Knock Knees?

Knock knee is a physical condition in which the knees bend inwards in such a way that they often touch or "knock" against one another. The condition does not change even when a person is standing with their ankles apart.

Over the years, the severity might increase and the excessive force can cause pain and damage in the legs and joints. Usually, knock knee syndrome affects both legs but it may also affect just one knee.

What are the symptoms of knock knees?

While it is easy to spot this condition, you may still wish to know some other knock knees symptoms that may even include signs other than misaligned knees. These include:

Knees that touch each other even when the ankles are apart.
Stiff joints
Pain in the knees
Walking with a limp

What causes knock knees?

Usually, knock knees are noticed in childhood as that is when the bone development may get hampered. It is quite rare that a person faces knocked knees after 4 years of age. If that does occur, it can happen due to a health condition. Some knock knees causes are:

Muscular or ligaments weakness at an early age
Rickets
Being overweight during childhood
Fractures and injuries involving the knee joint
Tumour in a leg bone
Lack of balanced diet
Flat foot

If you notice any such symptom, it is recommended to seek medical attention for timely knock knees treatment. In most cases, doctors suggest changes in diet and along with knock knee correction exercise. If the condition is due to rickets or any other health issue, you may even need a specialist.

What are the Top Exercises For A Knock Knees Workout?

People with genu valgum can also improve their condition by performing exercise for knock knees. Here is a list of the best ones you can try today:

1. Butterfly Flutters

This is an incredibly simple and fun knock knee correction exercise. Kids can also perform it while playing. The exercise stretches your knee cap and other muscles to rectify the alignment. The more you flutter, the better your knees align with the body.

To do this exercise to cure knock knees, sit straight with legs in front. Now, bend your knees and joint the soles of your feet together. Clutch the toes with your hands and move your bent knees up and down, like butterfly wings.

2. Side Lunges

Usually, side lunges are done to tone your inner thighs and legs. But you can also perform it as knock knees treatment exercise. It can align your knees and improve your body posture effectively.

To do this knock knees workout, stand straight with your feet at least hip-width distance apart. Now, take a wide step to your left and bend the right knee. This will push your hips back. Use leg force to return to the initial position and repeat on the other side.

3. Sumo Squats

This exercise for knock knees is a famous variation of the classic squats. During this exercise, you need to move your knees outwards and this helps in correcting the knock knees syndrome. When the kneecap and other muscles get pushed outwards, they eventually move to their right location.

To do this, you have to stand straight with feet wider than hip-width distance with your toes pointing outwards. Now, do the regular squats. The only difference with the changed feet distance is what makes it a sumo squat that’s a helpful exercise to cure knock knees.

4. Leg Raise

If you want to do a stretching exercise for knock knees, leg raise is a good option. It can be done while sitting or lying on a yoga mat. The exercise again focuses on improving legs alignment and helps in better body posture.

To perform a lying leg raise, you just have to lie flat and put your palm under your hips. Now, engage your core muscles and raise your legs until they make a 90-degree angle with your body. Hold this position for a few seconds and slowly bring the legs back.

What are the benefits of knock knees?

Performing the best exercise for knock knees can result in the following benefits:

They can alleviate pain in the back and legs.
Sumo squats can also be used as a weight-loss exercise to shed extra kgs.
You can have better body stability and body posture
These exercises also improve flexibility.
You can improve your sports performance.
It also helps in your day-to-day activities such as running, walking, etc.,

What things to keep in mind while performing exercises for knock knees?

People with knocked knees should consider following things before starting their knocked knees workout:

Avoid workouts that involve running and aerobics exercises as there are chances to get injured due to knees touching each other.
If exercising is becoming painful, consult a doctor.
Avoid self-diagnosing and self-treatment of knocked knees with exercises. The condition may be a result of an underlying health issue; thus, seek clinical diagnosis beforehand.

The Bottom Line

Correction of knock knees becomes imperative since it can lead to severe pain in joints, bad posture, bone deformity, etc., in the future. All the exercises mentioned above can be easily included in your workout at home.

If you are a beginner, you can also watch videos or join a fitness class to learn the best technique and form for the exercise for knock knees. Just don’t forget to discuss this with the doctor first.

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