Knock knees (or knocked knees as some people call it) is the common term for genu valgum or knee valgus. If knock knees is just not something you’ve at all times had, it is likely to be coming from flat or weak feet, weak quads, or tight adductors & hip internal rotators. If that’s the case, these stretches & exercises may help:
One approach to help strengthen the realm is to do squats while ensuring you will not be bringing your knees together. For those who bring your feet closer together, this will help prevent your knees from coming inward.
Next, working in your peroneal or fibular muscles is an excellent approach to loosen up the realm in between your knees and feet.
Ankle strengthening with or with no resistive band can also be an excellent approach to strengthen your feet and ankles. Ankle eversion and inversion are the most effective ones to work on.
Then working in your hips by doing side planks either modified or in a full position, and clamshells with or with no ball at your feet will help correct some weak and tight areas on the hips.
Finally, entering into a hooklying position and using a resistive band, doing leg or hip roll outs is an excellent approach to strengthen your hips
Knee Pain Relief Exercises & Stretches
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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Treat Knock Knees with Easy Stretches & Exercises:
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