Knock knees or genu valgum are conditions where the knees draw near one another and often touch each other upon straightening of the legs. Misalignment of the knees can lead to various issues, including knee pain, discomfort, and difficulties in walking or running. Incorporating knock knees exercise can help address these issues effectively.
Fortunately, exercises for knock knees can be effective in correcting this condition, especially if started early enough.
In this blog, we will explore the best exercises for correcting knock knees, how they work, and what to expect before and after incorporating them into your routine.
Knock Knees Understanding
First, it is important to understand what causes knock knees. Genetics, obesity, injuries, or diseases like rickets contribute to this condition.
Knock knees are common in growing children, but quite a significant number of adults also have the problem of this alignment at the knees.
Now, the important question is can knock knees be corrected in adults by exercise?
And the answer is yes!
With persistence and the right exercises, adults can make a big difference in their knee alignment.
How Do knock-knee Exercises Work?
The aim of exercising in knock knees is mainly focused on enhancing strength in the muscles around one’s knees and hips.
Besides, it improves flexibility; hence, the exercises address certain specific groups of muscles responsible for supporting the correct positioning of the knees:
- Hip Abductors: Strengthening these muscles helps to align the pelvis and therefore provides stability.
- Quadriceps: Strong quadriceps support the knee joint and help maintain proper tracking during movement.
- Hamstrings: Most importantly, the balance in strengthening the hamstrings is the total stability of the leg muscles.
- Inner Thigh Muscles: Stronger inner thigh muscles reduce the tendency to pull the knees inward.
Emphasis on these aspects enables one to try and correct their knock knees effectively.
Best Knock Knee Exercises
Here are some of the best exercises to correct knock knees:
1. Lying Abduction
The following exercise greatly enhances and strengthens the hip abductors.
How to Do It:
- Lie on your side, with legs stacked.
- Lift the top leg, keeping it straight, up to a 45-degree angle.
- Slowly lower it again, repeating for 15-20 repetitions; then switch sides.
2. Wall Squats
Wall squats strengthen the quadriceps and glutes.
How to Do It:
- Stand with your back against a wall, and slide down until your thighs are parallel to the floor.
- Hold for 10-30 seconds, then return to standing.
- Repeat for three sets.
3. Side Lunges
Side lunges are great for inner and outer thigh muscles.
How to Do It:
- Stand up with feet hip-width apart.
- Step to the left, keeping your right leg straight and only bending your left knee.
- Press back to the starting position and repeat to the other side.
- Complete 10-12 repetitions on each side.
4. Butterfly Flutters
This exercise targets the adductors at the hip.
How to Do It:
- Sit on a mat with your feet together (soles touching).
- Hold your ankles and pull your knees toward the floor.
- Lift your knees back up and repeat for about five minutes.
5. Sumo Squats
Sumo squats engage the quadriceps and inner thigh muscles.
How to Do It:
- Stand with your feet wider than shoulder-width apart, with your toes pointed outward.
- Lower your body down into the squat, keeping your back straight.
- Hold for a few seconds before returning to standing.
- Do 10-15 repetitions.
6. Crab Walks
This exercise provides a great enhancement in hip stability and coordination.
How to Do It:
- Wrap a resistance band around your ankles.
- Keeping the tension on the band, slightly bend the knees and walk sideways.
- Repeat for each direction for approximately 30 seconds.
Knock Knee Exercises To Incorporate into Your Routine
These exercises are considered critical in the application of optimal results. Do these knock knees exercises for adults at least three times a week?
Start with one set of each exercise and then increase it more as you feel your bones getting stronger and you have your way with them.
Expected Results Before and After
When you start with knock knees cure exercise, you will surely be thinking about what kind of changes you are going to go through:
Before Starting Exercises
- You may feel a bit of discomfort or pain in the knees or hips.
- Your gait may feel unsteady or awkward due to misalignment.
- You may notice limitations with running or even squatting.
After Consistent Practice
- Improved knee alignment may reduce pain over time.
- Improved stability in physical activities will be felt.
- Better strength in the surrounding muscles will help improve posture.
- You may find it easier to do things that you found uncomfortable to do before.
Additional Tips for Success
- Warm-Up Properly: Always warm up before a session with a light cardio or dynamic stretching routine.
- Hydrate: Drink a lot of water before, during, and after the workout to keep the body hydrated.
- Listen to Your Body: If you’ve had an ache other than an average level of discomfort while doing an activity, then stop immediately. If necessary, see your doctor or healthcare professional.
- Consider Professional Guidance: If you are not sure how to correctly perform certain exercises, or you have some health complaints, be sure to start working with a physical therapist who specialises in corrective exercises.
- Combine with Other Treatments: While these exercises can be effective on their own, combining them with other treatments such as physical therapy or kinesiology taping orthotics may enhance the results further.
Frequently Asked Questions (FAQs)
Here are some frequently asked questions about knock knees exercises and their role in improving knee alignment and overall mobility.
Q1. Can knock knees be corrected in adults through exercise?
Yes, regular exercises that help strengthen the muscles around the knees can help improve the alignment of knocked knees in adults.
Q2. What exercises will help effectively correct knock knees?
Exercises that work effectively include side lunges, butterfly flutters, sumo squats, wall squats, lying abductions, and crab walks.
Q3. How long will it take to see the results of knock knee exercises?
Although results will vary from person to person, many people find that with regular practice, they notice changes in strength and alignment within six weeks.
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Conclusion
Thus, it is possible to fix knock knees with exercises that target them, which is highly helpful in maintaining the overall health and alignment of the knees.
Such effective knock-knee treatment exercises will go a long way in helping one correct this condition while putting strength and stability into your legs.
Be patient and let the results take their course; it is worth it! If you have been wondering, this can knock knees and be corrected by exercise, here is a perfect plan now.
Begin today with engaging exercises, specifically tailored for improving knee alignment and enhancing your quality of life.
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