Do you suffer from knock knees, where your knees touch but your ankles are apart? If so, you’re not alone. Many people experience this condition, which can lead to knee pain, instability, and difficulty walking. Fortunately, there are several exercises you can do to fix knock knees and improve your knee alignment. In this article, we’ll explore the causes of knock knees, the risks associated with this condition, and 7 exercises you can try at home to improve your knee alignment.
Causes of Knock Knees
Knock knees, also known as genu valgum, is a condition where the knees angle inwards and touch each other when the legs are straightened. This condition can be caused by several factors, including:
- Genetics: Knock knees can be inherited, so if other family members have the condition, it’s more likely that you will too.
- Childhood development: Knock knees are common in children, especially those who are overweight or have a history of bone disorders like rickets.
- Injury: An injury to the knee or leg can lead to knock knees as the bones try to realign themselves.
- Osteoarthritis: This condition can cause the cartilage in the knees to wear down, leading to knock knees.
Risks Associated with Knock Knees
While knock knees are generally not a serious medical condition, they can increase the risk of developing other knee problems like osteoarthritis or knee pain. Additionally, knock knees can lead to instability and difficulty walking, which can impact a person’s quality of life. It’s essential to address knock knees early to prevent these risks from developing.
Exercises to Fix Knock Knees
There are several exercises you can do to fix knock knees and improve your knee alignment. These exercises focus on stretching and strengthening the muscles in the legs and hips, which can help to correct knee alignment. Here are 7 exercises you can try at home:
Quad Stretch
The quad stretch targets the quadriceps muscles, which are located on the front of the thigh. Tight quads can contribute to knock knees, so stretching them can help to improve knee alignment.
To do the quad stretch:
- Start by standing upright with your feet hip-width apart.
- Lift your left foot towards your buttocks and hold your ankle with your left hand.
- Hold this position for 15-30 seconds and then repeat on the other side.
- You should feel a stretch in the front of your thigh.
- Repeat this exercise 3-4 times on each side.
Leg Raises
Leg raises target the outer hip muscles, which can help to improve knee alignment.
To do leg raises:
- Lie on your side with your legs straight and your ankles together.
- Lift your top leg towards the ceiling and hold for 5-10 seconds.
- Lower your leg back down and repeat for 10-15 repetitions.
- You should feel a contraction in the outer hip muscles.
- Repeat this exercise 3-4 times on each side.
Clamshells
Clamshells target the gluteus medius, which is located on the outer hip. This muscle helps to stabilize the hip joint and improve knee alignment.
To do clamshells:
- Lie on your side with your knees bent and your feet together.
- Lift your top knee while keeping your feet together.
- Hold for 2-3 seconds and then lower back down.
- Repeat for 10-15 repetitions and then switch sides.
- You should feel a contraction in the outer hip muscles.
- Repeat this 3-4 times on each side.
Wall Squats
Wall squats are an excellent exercise to strengthen the quadriceps muscles, which are important for knee stability.
To do wall squats:
- Stand with your back against a wall and your feet hip-width apart.
- Slowly slide down the wall, bending your knees until they are at a 90-degree angle.
- Hold this position for 5-10 seconds and then slide back up the wall.
- Repeat for 10-15 repetitions.
- You should feel a contraction in your quadriceps muscles.
- Repeat this exercise 3-4 times.
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Lunges
Lunges target the quadriceps and glutes, which can help to improve knee alignment and stability.
To do lunges:
- Start by standing with your feet hip-width apart.
- Take a large step forward with your left foot and bend your left knee until it’s at a 90-degree angle.
- Keep your right leg straight behind you.
- Hold this position for 5-10 seconds and then push back up to the starting position.
- Repeat on the other side.
- You should feel a contraction in your quadriceps and glutes.
- Repeat this exercise 10-15 times on each leg.
Step-Ups
Step-ups are an excellent exercise to improve knee stability and strengthen the quadriceps muscles.
To do step-ups:
- Find a stable surface, like a sturdy chair or bench.
- Step up onto the surface with your left foot and straighten your leg.
- Hold this position for 5-10 seconds and then step back down.
- Repeat on the other side.
- You should feel a contraction in your quadriceps muscles.
- Repeat this exercise 10-15 times on each leg.
Calf Raises
Calf raises target the calf muscles, which can help to improve knee alignment and stability.
To do calf raises:
- Stand with your feet hip-width apart.
- Slowly lift onto the balls of your feet, lifting your heels off the ground.
- Hold this position for 2-3 seconds and then lower back down.
- Repeat for 10-15 repetitions.
- You should feel a contraction in your calf muscles.
- Repeat this exercise 3-4 times.
Conclusion
Knock knees can be a frustrating condition, but with the right exercises, it’s possible to improve knee alignment and reduce the risk of developing other knee problems. These 7 exercises target the muscles that can contribute to knock knees, helping to correct knee alignment and improve stability. If you experience knee pain or have concerns about your knee alignment, it’s always best to consult with a medical professional before starting a new exercise program. By incorporating these exercises into your routine, you can work towards fixing your knock knees and improving your overall knee health.
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