If you have knock knees you’re not alone. Millions of people around the world are living with knocked knees and are trying to find a way to fix it.

Knock knees can definitely make you self-conscious about how other people see you.

Thankfully, there’s no need to be embarrassed by knock knees as there are a number of different exercises you can do daily to improve this condition.

Millions of people around the world are living with knocked knees and are trying to find a way to fix it. There are a number of different exercises you can do daily to improve this condition.

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What is Knock Knees?

Knock knees can be defined as a condition where your knees turn inward while your ankles stay separated whenever you stand or walk.

The medical name for knock knees is genu valgum and it can affect people of all ages.

However, small children around the age of 4 are more likely to experience this deformity.

Once the child reaches 7 or 8 years old the knock knee deformity usually corrects itself without any form of treatment.

This is not the case in some adults who have their knock knees persist long after their adolescent years.

The most common symptom of knock knees is chronic pain in the knee, hips, and ankles.

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Knock Knee Symptoms

For some people, there are no symptoms other than the fact that this incorrect alignment in the knees is causing them a lot of embarrassment in their social life.

Other than the obvious appearance of knocked knees there are some common symptoms that can affect certain people.

Some of the most common symptoms of knock knees include:

Knee pain
Ankle pain
Problems with walking or running
Disruption in the range of motion in the hips.

According to My Knock Knee Fix, the most common symptom of knock knees is chronic pain in the knee, hips, and ankles.

It’s important to note that a lot of these symptoms listed above could be due to another underlying condition.

This is why it’s important for adults with knock knees to get diagnosed properly in order to determine the underlying cause and take the right action to correct the genu valgum.

Diagnosing Knock Knees

The doctor responsible for diagnosing knock knees is an orthopedic specialist.

The orthopedic doctor will take certain steps to determine the cause of your knock knees and recommend what treatments are appropriate for your condition.

There are certain genetic conditions that could potentially cause knock knees so it’s important for the doctor to start by checking your family and medical history.

After checking your medical history the doctor will then perform a physical examination of your knees and check your gait.

The final step to determine the cause of knock knees in adults is to conduct an X-ray or EOS image of the alignment of your lower leg while you’re standing.

Knock Knees Treatment

Other than determining the cause of your knock knees, the diagnosis is also necessary in order to see with your lower leg deformity is mild or severe.

If your knock knees is mild the doctor will probably recommend certain exercises to bring your knees back into the right alignment.

Severe cases of knock knees will most likely require a surgical procedure known as osteotomy.

For mild cases of knock knees, there are a number of knock knee exercises known to help push the alignment of legs back into its proper place.

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Knock Knee Exercises

For mild cases of knock knees there are a number of knock knee exercises known to help push the alignment of legs back into its proper place.

Some of the best exercises to correct knock knees include:

Side Lunges

Side lunges are great for knock knees because they help strengthen your legs and thighs, which will gradually help improve the alignment of your knees.

To do side lunges properly follow these steps below:

Begin with your feet shoulder-width apart.
Now step to the right with your right foot as far as you can. You’re going to want to keep your left leg as straight as possible as you step to the right with your right foot.
As soon as you’ve stepped to the right as far as you can go ahead and push off on your right heel to return to the starting position. This is one rep.

Do about 10 to 15 reps of this exercise before switching to the left leg.

The key to this exercise is to make sure you’re getting a full extension when you step to the right or left.

Squats

Doing squats is another great exercise to help correct knock knees without surgery.

Squats are good for knock knees because they help strengthen your gluteals.

The gluteal is the muscle group responsible for external rotation and hip extension.

To do squats properly follow these steps below:

Begin by placing your back against a wall and keeping your feet shoulder-width apart.
Now squat down to about 90 degrees and hold this position for at least 10 seconds before returning to the starting position. As you hold this squat position make sure you engage your core.
Do 3 sets and 10 reps each set of this exercise for the best results.

For an even more effective squat, you can try adding a resistance band around your knees as you do this exercise.

By doing these exercises consistently you can reverse your knock knees and be confident in the appearance of your legs.

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Conclusion

These 2 simple exercises can go a long way in improving your lower leg’s alignment and stance when you stand up straight or walk. By doing these exercises consistently you can reverse your knock knees and be confident in the appearance of your legs.

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