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How to Fix Knock Knees Without Surgery - Exercises for Knock Knee Correction
May 25, 2022 11:46
Also known as genu valgum, knock knees is a misalignment in the knees that causes them to turn inward.
People with knock knees often find themselves embarrassed by the appearance of their stance while they walk or stand.
How Common is Knock Knees
Knock knees are very common among small children between the ages of 2 and 7.
Most kids will grow out of this knock knee phase by the time they reach 7 years old, but some children will have their knocked knees persist well into their adulthood.
Knock Knees in Adulthood
If you are an adult with knock knees it may be due to one or more causes such as:
•An infection or injury to your knee.
•Arthritis, particular in the knee area.
One or more of these causes above are the reason most adults suffer from knock knees in their adult life.
People who have knock knees in their adult life will often experience several symptoms as a result.
Some of the most common symptoms of knock knees in adulthood inclulde:
•Knees rubbing against one another.
•Back pain due to the knees constantly knocking against one another.
•Pain in the hips due to the knees rubbing against each other.
•An awkward walk
These are just some of the symptoms adults have to deal with when they're living with knock knees.
How is Knock Knees Diagnosed?
If a child or an adult is suspected of having knock knees it's a good idea to get diagnosed by an appropriate doctor.
The doctor responsible for lower leg deformities like bow legs and knock knees is an orthopedist.
When the doctor does the diagnosis he or she may start with a physical examination such as taking a look at your leg length, how your knees align, and even how much of a wear and tear is on the soles of your shoes, according to My Knock Knee Fix.
If the physical examination doesn't help the doctor get a proper diagnosis then he or she will order an MRI scan or X-ray.
During the X-ray or MRI scan the doctor will be looking at your bone structure to find the deformity and where exactly on your bones it's located.
Knock Knee Correction
Once you've been diagnosed with genu valgum, the doctor will recommend a series of treatments to help correct the deformity.
If you are like most people with knock knees you can't afford the high costs of knock knee surgery like osteotomy.
These surgical treatments can cost you anywhere from $2,000 to $5,000 at least.
For the pricing alone, most people with knock knees would rather learn how to do certain exercises to push their knees back into the correct alignment.
A couple of the best exercises to correct knock knees without surgery include:
These are a great exercise for knock knees because they work a number of different muscles in the lower body such as the hip abductors and glutes.
To do this simple exercise follow the steps below:
1.Begin with your feet shoulder width apart and bend your knees just a little.
2.Now put your hands on the sides of your hips and then take a step to the left and move all of your bodyweight over to your left leg.
3.Keep pushing your left knee over to the left side of your body until your left knee is past your big toe.
4.Hold this stretched position for about 15 seconds and then start moving back to the starting position.
5.Now switch sides and repeat the same steps above with your right foot.
Continue doing these side lunges for about 10 to 15 repetitions for the best results.
Another one of the best knock knee correction exercises you can do are leg raises.
Leg raises are good for knock knees because they help strengthen your legs and hips to the point where misalignment in your knee starts to correct itself.
To do this knock knee exercise follow the steps below:
1.First you're going to want to lay down on your back. You can place a exercise mat below you if you like.
2.While keeping your legs as straight and together as possible, you're going to want to lift your legs into the air as far as you can go.
3.Now gradually lower your legs back towards the ground and then stop just before your legs touch the floor.
4.Hold this position for at least 15 seconds and then release and bring your legs back up, and then repeat for about 15 repetitions.
Leg raises are definitely one of the best knock knee exercises because it works multiple muscle groups that help keep your knees from turning inwardly.
If you are an adult with knock knees it's definitely a good idea to see an experienced orthopedist about the steps you can take to correct your lower leg deformity.
Knock knee correction surgery like osteotomy can help but it can cost you a whole lot of money and can cause a lot of unwanted side effects.
Give these 2 knock knee correction exercises a try and see what kind of results you can get within 2 months of consistently applying them.