Knock knees, also known as genu valgum, is a condition where the knees come closer together than normal when one stands straight. This condition is most commonly observed in young children and can sometimes resolve on its own as the child grows. However, if knock knees persist into adulthood, it can cause knee pain, instability and other complications.
Tips To Fix Knock Knees
Fortunately, there are several tips and exercises that can help fix knock knees. Here are some of the most effective ways to correct knock knees and prevent further complications.
1. Strengthen the hip and thigh muscles
Strengthening the muscles around the hip and thigh can help realign the knees and improve their stability. Exercises such as lunges, squats, leg presses, and hip abductor and adductor exercises can be helpful in strengthening the muscles that support the knee joint.
2. Improve flexibility
In addition to strengthening the muscles around the knee, it is also essential to improve flexibility. Tight muscles can contribute to knock knees and can cause knee pain and other complications. Stretching exercises such as hamstring stretches, quad stretches and calf stretches can help improve flexibility and reduce the risk of further complications.
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3. Use orthotics
Orthotics, such as shoe inserts or custom braces, can help align the knees and reduce the risk of further complications. Orthotics can be helpful for people with moderate to severe knock knees, and can also help reduce knee pain and improve stability.
4. Lose weight
Carrying excess weight can put added pressure on the knees, exacerbating knock knees and causing further complications. Losing weight can help reduce the pressure on the knees and improve overall joint health.
5. Wear supportive footwear
Wearing shoes with good arch support and a stable sole can help improve knee alignment and reduce the risk of further complications. Shoes that are too flat or lack support can further contribute to knock knees and should be avoided.
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6. Correct posture
Poor posture can contribute to knock knees and can also cause back pain and other complications. Maintaining good posture, with the shoulders back and the spine straight, can help align the knees and improve overall joint health.
7. Seek medical attention
If knock knees are severe or causing significant pain or other complications, it is important to seek medical attention. A doctor or physical therapist can provide a proper diagnosis and recommend appropriate treatment options, such as physical therapy, surgery, or other interventions.
Bottomline
Knock knees can be a painful and debilitating condition, but there are several tips and exercises that can help correct it and prevent further complications. Strengthening the hip and thigh muscles, improving flexibility, using orthotics, losing weight, wearing supportive footwear, correcting posture, and seeking medical attention are all effective ways to fix knock knees and improve overall joint health.
