Knock Knees: 5 Exercises To Fix This Condition In Kids

The severity of knock knees varies from person to person and, if left untreated, may increase with age.

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Apr 08, 2023 15:30 IST
Knock Knees: 5 Exercises To Fix This Condition In Kids

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If you have a gap between your ankles while standing straight or keeping your knees together, you have knock knees. You will notice that your knees are converging inward.Knock knees or genu valgum, is the misalignment of your knees that can cause difficulty running and may lead to pain and complications. The severity of knock knees varies from person to person and, if left untreated, may increase with age. It can be caused by various reasons, like arthritis, injury, deficiency of vitamin D or calcium, or obesity. 

Knock knees in kids can be treated effectively with the help of exercises. Exercises help those with knock knees by strengthening their leg muscles and improving posture and balance.

5 Exercises To Try At Home

Side Lunges

Side lunges help to tone your legs and inner thighs. It can help align your knees and correct your posture.

Step 1: Stand tall with your feet hip-width apart. 

Step 2: Next, take a wide step sideways towards your left.

Step 3: As soon as the foot reaches the ground, bend the knee and drive the hip back.

Step 4: Now, return to your normal position.

Step 5: Repeat this process 10 to 15 times.

Also Read: Weak Knees: Causes, Signs & Tips To Keep Them Healthy

Wall Squats

Apart from sumo squats, wall squats are another exercise that can help treat knock knees. The kneecap and other muscles are pushed into the proper position in this position, which strengthens them.

Step 1: Stand straight against the wall. Keep your body slightly away from the wall and your feet shoulder-width apart.

Step 2: Squat to a maximum of 90 degrees and hold the position for five to 10 seconds, keeping your abs tight. You can gradually increase the time with practice.

Step 3: Repeat this 10 to 15 times. You can even add a resistance band around your knees for better results.

Leg Abduction

Leg abduction is an easy-to-do exercise that is very effective in treating knock knees. 

Step 1: Place your legs on top of one another while lying on your right side.

Step 2: Start by lifting your left leg at a 45-degree angle. Hold this for a few seconds, and then gradually lower your leg. 

Step 3: Repeat this process with the other leg about 10 to 20 times.

Also Read: 4 Exercises To Strengthen Knees And Prevent Osteoarthritis

Sumo Squats

The sumo squat is an exercise that involves changing the position of your toes. By shifting your foot position, you can provide your muscles with a new challenge during this workout.

Step 1: Standing with your toes pointing outward at a 45-degree angle, space your feet slightly wider than hip-width apart. You should note that your hips should also be rotated outward in this position.

Step 2: Throughout this exercise, maintain a firm core, a straight back, and forward-facing knees as you do this.


Step 3: Now, exhale while returning to your normal position. 

Butterfly Flutters

Butterfly flutters stretch your kneecap and other muscles that are adjacent to it so that their alignment can be improved. 

Step 1: Sit on the floor with your back straight and legs stretched out. Keep your feet closer to your hips during your stretch to increase its intensity.

Step 2: Now, bend both knees to mimic a butterfly with wings. Then, as closely as you can, move your feet to your pelvic area and link them together by clasping your hands.

Step 3: Press the thighs and knees towards the floor while breathing in and out. Like a butterfly's wings, keep flapping both legs up and down.

Step 4: Do this for about five minutes, stretching your legs out as you near the end.