Whenever a person’s knees bend inwards and their ankles don’t touch it’s called knock knees.
Also known as genu valgum, knocked knees can cause a lot of issues such as pain in the knees and making it uncomfortable for you to walk properly.
What Causes Knock Knees
The main cause of knock knees are weak abductor muscles, which consists of your thighs and hips.
According to My Knock Knee Fix, you should begin doing abductor strength training exercises to correct knock knees and straighten your legs.
These muscles in your abductor include your gluteus medius and tensor fascia lata, and these are a couple of the main muscles responsible for the inward turning at the knee which produces the knock knee appearance.
The Best Exercises to Correct Knock Knees
Some of the best knock knee exercises to start straightening your legs include:
Side lunges are some of the simplest exercises you can perform daily to achieve knock knee correction.
The main muscles this exercise helps strengthen are your quadriceps, hamstrings, and other muscles in your abductor area.
To do this exercise you’ll first need to stand in an upright position with your feet spread apart.
Now, all you have to do is take one large step to the right with your right leg while keeping your left leg as straight as possible.
When you take the step to your right you want your right knee to form a 90 degree angle as it bends.
Once your right knee reaches this 90-degree angle hold the stretch for about 5 to 10 seconds and then return to the starting position.
Repeat this exercise by switching to your left leg and taking a huge step to your left while keeping your right leg as straight as you can.
Do about 10 to 15 reps of this knock knee exercise on each leg for the best results.
This next exercise to straighten knock knees will require you to have a chair or exercise bench.
To begin this exercise start off with your right side next to the chair or workout bench. Make sure your arms are situated in front of you.
Now begin by taking your right foot and putting it on the chair or workout bench next to you, and then stepping up.
Do this step up slowly and try to contract all your muscles in your right leg as you lift yourself up.
Do about 10 reps of this on each leg making sure step up slowly while contracting your muscles in your leg and hip area.
One of the best exercises to strengthen the abductor muscle group is the cable abduction.
This knock knee exercise works by strengthening mainly your thighs and outer hip area.
To perform this exercise you’re going to have to attach the cable from a cable machine to your ankle. You can find a cable machine at your local gym.
Just ask any gym instructor at the gym to point you in the direction of their cable machine if you don’t know what to look for.
Once you attach the cable machine to your ankle go ahead and set the machine to its lowest setting.
Now begin pulling away from the cable machine with your ankle. Do around 10 to 15 reps of this exercise and then switch to your other ankle and repeat the steps above.
Another perfect exercise to help straighten knock knees by making your abductor muscles stronger is the lying abduction.
To do this exercise you’ll need to lay down on the ground on your side.
As you lay down on your side keep your legs stacked on top of each other.
Now lift the leg on top to a 45-degree angle and hold it in this position for about 10 to 15 seconds and then release back to the starting position.
Repeat this motion about 10 to 15 times and then switch to the other side and repeat with your other leg.
If you have knock knees these exercises above can help. However, for them to be effective you must repeat them regularly each day.
Don’t expect any fast results by doing these knock knee exercises. It can take as long as a year for these exercises to correct knock knees if you consistently do them the right way.