Effective Knock Knee Exercises for Better Alignment

Knock knees is a prevalent lower limb misalignment identified by inward knee angulation when standing. It may cause discomfort and potential problems with posture and gait. To reduce the impact of knock knees, we should include focused exercises in a comprehensive fitness regimen. In this context, we will delve into some exercises that have shown efficacy in addressing knock knees.

What is Knock Knees?

Knock knees is a condition where the knees turn inwards, making the lower legs spread apart. Individuals with this condition face trouble standing up and walking. This could cause knee pain and discomfort that could get worse with time. Common in children, knee knock may need medical attention if it continues to adulthood.

What Are the Causes of Knock Knees?

There are many reasons for knock knees, such as:

1. A genetic condition that runs in the family
2. Abnormalities in the growth of bones causing misalignment of legs
3. Fractures or injuries that break or alter bone structure
4. Arthritis and other bone conditions
5. Weakened muscles in hip abductors and quadriceps
6. Vitamin D deficiency, which leads to poor bone health.

How to Identify Knock Knees Early?

Identifying a potential case of knock knees, especially in childhood or early adolescence, can help adjust the bones and prevent the development of any further complications-

1. Keep a note of the knee position. Watch if your child’s ankles are apart when he stands up, as this could be a sign of knocked knees.
2. Look at the alignment of children’s legs during a walk, run, or workout, and consult with a doctor if the knees are pointing inwards.
3. If your child complains of continued discomfort in knees or hips while walking or running, this could be a sign of knock knees.

Best Exercises for Knock Knees

Some of the best workout routines to solve the issue of knock knees are-

• Side Lying Leg Raises
• Clamshell Exercise
• Wall Sits
• Squats
• Step Ups
• Leg Extensions

1. Side Lying Leg Raises

This helps to strengthen the glutes and hip abductors that stabilise knees. To do this exercise, lie on one side with your legs stacked and support your head with your arms. Lift one leg upward, keeping it steady and straight. Hold for several seconds and lower the leg back. Do 3-5 sets with 15 reps on each side.

2. Clamshell Exercise

It provides support to the hips and glutes. Lie on one side and bend your legs at a 90-degree angle with your feet stacked. Lift your top knee while placing the feet together. Lower the knee back to the original pose. Perform 3 to 5 sets with 15-20 repetitions.

3. Wall Sits

It is an effective exercise for strengthening the quadriceps and helps in stabilising knee joints. To do a wall sit, stand with your back supported by the wall and bring yourself to a sitting pose with knees bent at 90 degrees. Hold the pose for 30 to 60 seconds and keep the knees aligned with the feet. Do this at least 3 times.

4. Squats

These are a popular workout routine that helps build glutes and strengthen hamstrings and quadriceps. Stand straight with feet placed comfortably apart. Lower your body in the pose of sitting in a chair. Come back to the starting position. Start with 3 to 5 sets and 15 to 20 reps, and increase the number with time.

5. Step-Ups

As the name suggests, step-ups are done in front of steps or a bench. Step up with one foot, raising your body slightly from the heel. Step back and repeat with the other leg. Do this for 3 to 5 sets with 10 to 15 reps each. Step-ups help strengthen leg muscles and are a simple way to cure pain and discomfort caused by knocked knees.

6. Leg Extensions

It is a great exercise for overall stability and muscle relaxation. To do a leg extension, sit on a chair with knees bent and feet on the ground. Stretch one leg at a time and hold it for several seconds. Perform 3 to 5 sets with 15 to 20 reps each for best results.

Other Ways to Correct Knock Knees

In addition to the workout routines mentioned here, you can also try some other methods to soothe knee pain and correct knock knees.

1. There are special shoes or orthotics that help with feet alignment. These help improve overall posture.
2. Physical therapy with a licensed professional is also helpful in moderate cases of knock knees.
3. Braces that help with posture are useful in reducing pain and preventing misalignment.
4. In case of extreme pain, surgery can be considered to cure knock knees.

Obtaining a good health insurance plan covering any health issues or surgical expenses for knocked knees is always a smart idea.

Conclusion 

Taking a proactive approach to improving lower limb alignment and overall musculoskeletal function, engage in targeted exercises to address knock knees. Side lunges, cycling, butterfly flutters, leg raises, and sumo squats demonstrate promising outcomes in strengthening the muscles crucial for correcting knock knees and enhancing knee alignment. Additionally, ensuring access to proper healthcare coverage, including health insurance, can offer peace of mind and support in managing any potential medical needs associated with knock knees. Customising these exercises based on individual fitness levels and gradually advancing while maintaining proper form and technique is vital. If you require medical attention for knock knees, consult a healthcare provider to discuss any necessary treatments and consider how family health insurance can support your healthcare needs.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.