Knock Knees, How to correct knock knees, Knock Knees Execises

What is Knock Knees?

Knock knees is also known as genu valgum and it can be identified if a child having a large gap between their feet and whose knees touch when they are standing.
Some people are born with knock knees(genetic) and other peoples may develop it throughout the life span when they become old.

Knock Knees Causes

Let’s check out some of the major causes of knock knees.

Genetics

Yes, Genetics can also be a cause of knock knees. Many healthy children may have knock-knee deformity as a passing trait and some individuals retain or develop this deformity as a result of hereditary or genetic disorders or metabolic bone disease.

Flat Footed Person

It can start in your feet if you’re a flat-footed person or a pronated person and you don’t do anything to correct it with footwear.
You can see in the image that your foot is flattening out and the lower leg will automatically going outward. But this doesn’t happen in days, weeks, or months it may take years or decades as someone’s foot slowly pronates more and more.

Ligaments

The ligament attaches to the bone to bone and if it gets stretched out and doesn’t hold the knee in place then you’re going to be more prone to developing either valgus or varus.
Knock Knees can also cause a big problem is in the knee joint you’re much more risk of developing arthritis in the lateral compartment or the outside of the knee

Knock Knees Treatment/ How to get rid of knock knees

There is no such treatment is required if the children have knock knees. As it automatically corrects itself as they continue to grow. There is no need for any special shoes or avoiding physical activities and neither they need any physiotherapy or special treatment.
The treatment is needed when the condition is severe. Usually, an operation to correct this problem is required. Read more here.

Knock Knees Test

The knock knees can be identified just by looking at the legs of the child. But there are no requirements for any tests if the child’s age is between 2-8 years. The tests may be needed if it occurs after the normal age i.e (before 2 years and after 8 years). Tests like x-ray and blood test can be performed. The seriousness of the condition can be assessed by measuring the distance between the feet or ankles.

Knock Knees Exercise

The knock knees can be treated with exercises if it is not genetic. Here are a few exercises which will help you to get rid of this deformity.

Side Lunges

side lunges for knock knees

Stand with your feet hip-width separated and your arms before your chest. In a consistent movement, make a major stride horizontally to one side. At the point when your foot goes to the ground, twist your knee, and push your butt in reverse.

Wall Squats

wall squates for knock knees

Wall squats is a simple exercise that you can do while thinking about how to correct knock knees at home. Stand straight with your feet, shoulder-width separated, and your back against a wall. Presently twist your knees to a crouching position. Ensure that your knees are in accordance with your toes. Do a 90-degree hunch down don’t go lower than that. Keep your belly sucked in and hold the position for five to ten seconds. At that point continue the beginning position.

Knee Press

Knee press can be performed by sitting on a floor with one leg stretched in front of you and roll a towel and put it under the knee of stretched leg. Now press it with your knee and hold it for a few seconds. Repeat it again with your other leg.

Lying Abduction

Lying Abduction

Now, this is one of the best exercises if you are looking to get rid of Knock knees. It can be performed easily by lie down on your side on the floor and move your opposite leg upward. For ex if you are lying on your left side and move your right leg upward and hold it for 3-5 sec at 45 degrees. Now repeat it with the other side and do it for at least 10-15 times.

Exercise for Knock Knees in Yoga

Yoga can also help in knock knees. So here are a few asanas doing them will help you to improve this condition:

  • Supta Padangusthasana
  • Utthita Hasta Padangusthasana I
  • Virabhadrasana I (Warrior Pose I)
  • Ardha Chandrasana (Half moon pose)
  • Trikonasan (lateral bending pose)

Read more about these Yoga asanas here

How to check Knock Knees?

Knock knees can be diagnosed very easily. Stand with your knees together now check out the gap between your ankles. The small gap between your ankles is normal but if the gap is around 3 inches then you may have knock knees and also if your knees are touching together and having difficulty in touching your both ankles then this condition is called knock knees.

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