Are you living with knock knees? Are your legs properly aligned? Are you experiencing people are looking at your walking? Do you know the health effects your leg structure has upon your health? Knock knees can a serious health concern if neglected.
What is Knock Knees?
Knock knee (Genu Valgum) is a condition whereby a person’s knee angle in and hit each other while walking, People suffering from knock knees cannot place their feet together while standing or straightening their legs.
The female population is highly prone to have knock knee compared to males as they have a wider pelvis which tends to shift the weight awkwardly towards the inside of the knee.
What other complications of knock knee?
- Knee Pain
- Stiff Joint
- Poor Posture
- Imbalance in Standing or Walking
Can Knock Knee be corrected in adults? Yes, below are the 7 most effective corrective exercises:
1. Butterfly stretch
- Drop your leg to the side and bring the soles of your feet together.
- Grasp your feet and ankles and slowly lean forward, keeping your body straight. Feel the stretch in your inner thigh muscles.
- Hold for 30 seconds.
Seated internal rotation stretch
- Seated on a sturdy chair. Place the left ankle of the leg you want to stretch over the opposite knee in a “figure of 4” position.
- Hold for 30 seconds.
Crab walk with resistance band
- Place a resistance band around your ankles. Push hips back and step to the side. Avoid knees collapsing inward at anytime
- Do for 30 seconds.
Single glute bridge hold with leg raise
- Tighten your abdomen and buttock muscles. Raise hips up to create a straight line from knees to shoulders.
- Slowly raise and extend one leg while keeping your pelvis raised and leveled. Pause and then return to starting position.
- Do for 30 seconds.
- Repeat on the other leg.
Clam with resistance band
- Lie on your side, with legs stacked and knees bent at a 45 degree angle
- Keeping your feet touching, raise the knee on top as high as you can without shifting the hips. Pause and then return to the starting position.
- Do for 30 seconds.
- Repeat on the other leg.
Resistance band squat
- Stand up straight with feet at shoulder width apart. Keep chest up, back straight, and head straight.
- Stick out your butt and squat down until your body naturally stops. Slowly raise your body to starting position.
- Do for 30 seconds
Full plank
- Get in the pushup position. Squeeze your glutes and tighten the abdomen. Keep a neutral neck and spine. Create a straight, strong line from head to toe.
- Hold for 30 seconds.
Rest 1 – 2 minutes in between exercises and perform 3 sets
Prepared by
GAN YEE JIE
Your Physio PJ