Knocked knees, also known as genu valgum or valgus knee deformity, is a condition whereby the knees touch while one standing straight, but the ankles are apart. Knock knees is a normal part of early childhood development, and it usually corrects itself by the age of 8. However, at times, the condition can continue or can develop later in childhood or even in adolescence. There are a various different causes of knock knees including, but not limited to; birth/development, genetic factors, injuries, vitamin deficiencies, joint conditions, among others. Knock knees can lead to uneven distribution of weight on the knees, and adults who have the knock knees condition will most likely experience chronic knee pain, which might eventually lead to osteoarthritis. In this article, we are going to discuss how to fix knock knees.
How To Fix Knock Knee With Knock Knee Exercises
Knock knees normally happen because of the weak abductor muscles which are found on the outside of the thighs and hips. They can be fixed with certain exercises which we have compiled below:
In order to do this exercise, you need to stand with your feet hip width apart, and your arms in front of the chest. Then in a steady motion, take a big step sideways/laterally to your left. As your foot comes to the floor, bend the knee and push your hips backwards. Once you happen to feel the strong contraction on the hip and the other thigh, you should stand up and then bring both of your feet back together to their original position. Repeat this 10 to 12 times, and then switch. For more resistance, you can hold a medicine ball in front of the chest. This type of exercise helps your hamstrings, abductors, and quadriceps.
Straight Leg Lift
Before performing this exercise, it would be better to warm up with 5 minutes of light aerobic activities, such as cycling or walking. Once your body is warmed up, you can lie down with your back on the floor, relaxed. Keep 1 leg straight along the surface/floor, and the other knee bent with your foot flat on the surface. Tighten the thigh muscles in your straight leg, and then lift it up to about one foot off the surface. Hold this position for about 5 seconds. Make sure your torso and back are relaxed, and also avoid arching your back. You can repeat this exercise at least 2 times on each side. This exercise works the quadriceps which are at the front of the thighs, which help in supporting your knee joints.
To perform this exercise, you need to use a weight chair or bench. Stand with the weight chair or bench facing towards your right side, and both of your arms in front of your chest. Put the right foot on the weight bench or chair, press down, and then lift your entire body up in the air. When the right foot is straight, try and hold for a second, and then lower yourself. Repeat this exercise for 10 to 12 times, and then switch. For more resistance, you can use a medicine ball.
To perform this exercise, you need to stand with your back facing the wall, and both of your heels slightly further away from the wall so that when you’re sliding down to squat position, the knees can be in line with the toes. Your feet need to be shoulder width apart, and you need to squat to about 90 degrees. Make sure you keep the stomach muscles a little contracted when holding the squat position. Maintain the position for 5 to 10 seconds, and gradually increase the holding period as the strength improves.
To carry out this exercise, you should sit on a bench or on the floor. Put 1 leg straight in front of you, and then place a towel which has been rolled up behind your knee. Contract the quadriceps in the straightened leg, and push the back of the knee into the rolled up towel. Hold this position for about 3 seconds, and release slowly. Repeat this exercise for about 9 to 10 times, and then switch.
While holding onto the back of a chair, shift or transfer your body weight to 1 leg, and then bend your other leg backwards with just the toes on the surface/floor. Tense the hamstrings to lift the heel toward your hips. Hold this position for about 5 seconds, and then slowly lower your leg. Always keep your movements well controlled so that you only use the hamstring muscles instead of momentum to lift the legs. Repeat this exercise for about 8 to 9 times, and then switch.
Fasten an ankle cuff around the lower right leg, and keep a low setting. Stand with the weight stack facing the left shoulder. In an arcing and smooth motion, steadily lift your leg off the surface/floor and raise it laterally/sideways to your right side as high as you can. Slowly lower your leg. Repeat this for about 10 to 12 times, and switch sides. The cable abduction exercise works the outer hips and thighs.
This exercise is done from a side lying position. Simply lie on the left side with both of your legs, 1 over the other. In a smooth, steady motion, lift the right leg at a 45 degree angle, hold for a while and then slowly lower it. Repeat this for about 10 to 12 times, and then switch. You can hold a dumbbell against your thighs or hips when raising your leg for more resistance.
Wall Abductor Squeeze
This type of exercise requires an exercise ball. Stand with the left side facing a wall. Hold the exercise ball against the wall at stomach height. When you lift the right leg, bend the knee and then make your thighs parallel to the surface or floor. Steadily press into the exercise ball using your right foot, and then hold for a while. Release the pressure slowly. You can repeat this exercise for about 10 to 12 times, and then switch.
More Tips on How To Fix Knock Knees
At times, the knock knees condition might be caused by problems like rickets or scurvy. This means that if you want to know how to fix knock knees, you first need to address the underlying condition. Rickets is a condition that’s caused by vitamin D deficiency. Taking a daily dose of the vitamin D is a great way of combating knock knees. Also eating a proper diet that’s rich in calcium and vitamin D can be of great help.
Special braces for knock knees can be utilized to help realign the legs. The braces for knock knees can be helpful in stretching certain ligaments, and contracting others. Braces can help pull the knees upward, and into the proper position.
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