Knock Knees Causes Exercise Treatments: 5 Best Exercises for Knock Knees

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Knock Knees Causes Exercise Treatments

Knock knees are common in children and usually correct themselves naturally. In older people, they may be the result of other treatable conditions. This article will help you to know about Knock Knees causes exercise treatments and guide you to strengthen your legs, improve your legs alignment and overcome the challenges caused by the knock knees.

Knock Knees Causes Exercise Treatments

What is Knock Knees:

‘Knock Knees” refers to a condition affecting two age groups and describes legs which instead of being straight, are splayed out from below the knee. The thighs tend to converge inwards, the knees touch and ankles are apart.

Knock Knees Causes:

Many children appear knock kneed in early childhood because of the way, at that particular stage of development, the inside of the knee tends to grow faster than the outside. In the majority of cases it is a condition which rights itself naturally by the time a child reaches the age of seven.

More permanent damage can be done, however, where knock knees are caused by a diet lacking in calcium and Vitamin D. This is most typically seen in areas, such as the Third World, where food is scare and medical facilities in general poor.

Adults may develop knock knees later in life, particularly if they suffer from rheumatoid or osteo-arthritis. Bone and joint disease weaken the knees, and in the case of arthritis, weaker knee joints make them collapse inwards. Bone softening due to old age and poor diet, and injuries involving the knees, can also cause adults to suffer from knock knees.

Knock Knees Treatment:

Children usually grow out of the condition naturally. Unfortunately, if neglected in the few who do not improve spontaneously, a permanent deformity will result when growth stops. this will lead to other problems, such as arthritis and recurrent dislocation of the kneecap. Surgical correction is then the only option available.

If by the age of seven years a child’s legs do not seem to be straightening naturally, then medical advice should be sought. The earlier the condition is treated, the more successful the result is likely to be. Remedies include Vitamin D and Calcium supplements if the diet is lacking, heel wedges to encourage growth in the right direction, and splints worn at night to brace the legs back into a straight line.

many old people manage to get about very well with deformed knees, and there is very little that can be done to straighten them at this late stage. if the knees are painful, it is probably due to associated arthritis from abnormal wear on the joint. Although this can be a very disabling condition, anti-inflammatory drugs and pain-killers are usually very effective in providing relief and may also help with any stiffness.

Knock Knees Exercises:

Here are the must needed 5 exercises that will help you out in knock knees problem:

1. Butterfly Flutters:

Butterfly Flutters is a traditional yoga pose that stretches your knee cap and adjoining muscles in such a manner that their alignment can be rectified. The more you flutter and bring the knee towards the ground, the better your knee alignment will become over time.

Knock knees exercises

2. Squats:

Squats are a fantastic compound exercise that engages multiple muscle groups, including your quadriceps, hamstrings and glutes. to perform a squat, stand with your with feet shoulder-width apart, lower your body as if sitting back into a chair, and then rise back up. Repeat these exercise 20-25 times a day.

3. Cycling:

A simple workout like cycling may help in the treatment of knock knees and give flexibility in the adjoining muscles around kneecap. To get the significant benefit from the exercise like cycling, it is recommended to practice it regularly for at least 30 minutes a day.

4. Leg Raises:

Knock knees exercises

Leg raise exercise acts as a good stretching exercise for knock knees. It is very convenient to practice it while sitting or lying back. You can do leg raise exercise while sitting on a chair. While sitting on a chair, you can sit straight on the chair and from a 90 degree, you can raise your legs straight to 180 degrees. On the other hand, you can do leg raise while lying down. At first lie down straight on back, put your palm under your butt and lift your legs straight to make 90 degree angle with your upper body, stay with this posture 20 seconds and repeat a few times.

5. Leg Press:

The leg press is an effective exercise for the adults suffering from the problem of knock knees. This exercise targets the muscles in your legs and bring the alignment back in the right position. Start by sitting in a leg press machine with your feet hip- width apart. Push the platform away from your body, extending your legs fully and then slowly return to the initial position. Aim to repeat this exercise 20 times a day.

Additional Tips to Recover from Knock Knees problems:

  • Pay attention to stretching and flexibility exercises.
  • Pay attention to your posture throughout the day.
  • Reduce overweight and obesity so that excessive strain does not hamper your legs and joints.
  • Consult with physicians if you feel significant discomfort and gone through excessive pain.


Remember knock knees problem does not move away overnight and you have to keep patient to deal with this problem. In this regard, proper and regular exercise, comprehensive approach towards correcting your alignment can improve your overall health to come out of this knock knees problem successfully.

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