Knock Knees Exercises

Meanings of Knock Knees

Knock knee can occur in young children, adults and even the elderly. It affects everyone differently. And although many people think they’re born with knock knee, it can be caused by physical trauma. When you have knock knees, you have a large gap between your feet when you’re standing with your knees together.

Children who are born with knock knees usually get them at around the age of four. They’re not an issue for children as long as they grow out of them naturally, but if they don’t, it’s a condition that can be corrected.

Knees that tilt inward while the ankles remain spaced apart is a condition known as genu valgum (knock knees). Hormone imbalances are more common in women than men. The Knock Knee is one of the many parts of a child’s normal growth and development. Knock Knees are usually common in children.


Healthwise, you may already know, an imbalance of force can cause pain and wear down your joints over time. But if you’re doing something that places too much weight on your knees, you can damage them.

Most children at one time or another develop knock knees. If it persists, it may be due to a condition known as knock knees. It’s possible that your child’s unusual walking pattern could be caused by an underlying bone disease that may only appear in children older than 6 years old.

Knee arthroscopy surgery corrects a condition called patellar maltracking, in which the kneecap or patella slips out of its proper position on the femur. Knock Knees can usually be corrected with exercises also. However, if they cause other problems, they can be a sign of a problem that’s more serious than it first appears. Especially if they get worse as a child or adult.

Types of Knock Knees (Genu Valgum)

These are just a few of the most common types of fractures that have been linked to low vitamin D levels. With an accurate knowledge of what these states look like and how to cure them, you will be able to provide a better quality of care to your patients through some foundations.

Physiologic variant (most common) pathologic rickets previous metaphyseal (shaft) fracture of the proximal tibia or “Cozen’s phenomenon” multiple epiphyseal dysplasia (bone disorder affecting ends of leg bones)

Symptoms of Knock Knees

Knock knee is when the knees bend inward and touch or “knock” against one another even when you’re standing with your ankles apart. This puts an excessive amount of force on the outer side of your knee, causing pain and eventually damage. You usually have to get two care before any improvement, and it’s best to get cure for this from a sports physical therapist.

Knock knees occur when the lower legs of someone with a normal, symmetrical body shape are spread out a little. It’s not a big problem, and it doesn’t usually cause any other problems, but a few severe cases may cause knee pain, a limp, and difficulty walking.

If you don’t improve on their own, then you might have to get medical help from a doctor or physical therapist. This may relieve your pain.

One of the most prominent symptoms of knock knee is the separation of one ankle from the other when the knees are positioned together.

Knock Knee treatment

Other symptoms, including pain, are often the result of the way people walk. They’re often associated with knock knees.

These symptoms may include:

  • Hip or knee pain
  • Toe pain
  • Joint pain or
  • stiffness Wearing shoes that pinch toes Aching or cramping
  • Difficulty getting in and out of car seat
  • Cannot get into and out of a car seat, bath, chair, or other vehicle
  • Bath or shower problems
  • Difficulty in walking
  • Cannot walk upstairs Can be caused by many reasons.

It’s usually not serious and is easy to cure. It’s not serious, but it can happen to anyone. It’s common in children, but it can happen in adults too.

When to visit Doctor for Knock Knees issue?

Knock knees in children are not usually a cause for concern and will improve as your child gets older. There are signs you may need to see a doctor for some better procedure. Visit to your doctor if:

  1. The gap between the ankles is greater than 8cm when standing with the knees together there’s a big difference between the lower legs when standing compared with the upper legs the problem seems to be getting worse.
  2. A child under the age of 2 or over the age of 7 has knock knees.
  3. Only one leg is affected.
  4. There are other symptoms, such as knee pain or difficulty in normal walking.
  5. You have any other concerns about the way your child stands or walks in difficulty. 

You’ll have an examination by your consultant. They’ll ask about any pain or walking difficulties, and may take some measurements. They may refer you to an orthopedic who’ll check your legs and arrange for X-rays and blood tests. A physician will check the patient’s medical and family history, any pre-existing conditions and current health. 

A podiatrist will examine the leg, and look for gait abnormalities (inability to walk normally). You can use a standing-alignment x-ray or EOS image to diagnose the cause of your back pain.

These are the medical images of the leg from hip down to the ankle, helping the doctor locate the exact location and mechanical axis of the deformity. If your child has knock knees along with any of the following symptoms, they may have a more serious condition as per given information:

  • short stature (below the fifth percentile)
  • knock knees that become worse after age 7
  • asymmetric appearance of the legs
  • limp when walking
  • knee or hip pain
  • knock knees that become apparent before age 2 or after age 7

Knock Knees Causes

Knock knees are fairly common in healthy children under the ages of six or seven years old. The legs usually grow to straighten over time, although mild knock knees can last into adulthood.

A knee Knocking is that develops later in childhood or doesn’t improve with age can be associated with a problem, such as:

  • Rickets – problems with bone development resulting from a lack of vitamin D and calcium
  • Excessive Pressure on the Knees – for example, as a result of obesity or loose knee ligaments (the bands of tissue around joints that connect bones to one another)
  • An injury or Infection affecting the knees or leg bones
  • Genetic Stats affecting the development of the bones or joints

Knock Knees in Adult and Children

Many children go through stages of bowlegs and knock knees in their early years. As their legs grow and become stronger, the vast majority of children outgrow both bowlegs and knock knees.

  • Knock knees in infants: Knock knees are not typical in infants. However, many infants have bowlegs, a condition in which both legs curve outward, up until they are about 24 months old.
  • Knock knees in toddlers: Knock knees usually become apparent when a child is 2 to 3 years old. The knees may tilt increasingly inward up until about age 4 or 5.
  • Knock knees in young children: Children’s legs usually become aligned by the time they are about 7 years old. Some children continue to have knock knees into adolescence.

Knock Knees Vs Normal Knees

Most children are born with normal changes in their legs. It’s natural for a child’s legs to start changing in shape as they get older. Your baby’s bowing legs will disappear as soon as your child begins to walk. It can take anywhere from six to eighteen months for the legs to straighten out, depending on your child’s age.

By the time your child is two to three years old, her legs should start angling inward, making her look knock-kneed. However, the average increase of spurt in a child’s knees occurs around age 7 or 8. This means that children that are six to nine years old usually have normal knee function.

An asymmetrical angulation (one leg not at right angles to the other) of the leg or hip joint and an unusual movement pattern is typically indicative of a more serious form of knock knee that requires further evaluation.

Knock Knees in Army, Navy or Air Force

Answer is simple, in the military training you will need to go through vigorous physical training i.e long distance running 30-40km, long standing, heavy lifting, crawling, climbing etc. Military training involves a large amount of load on your knees. So if you have knock knees, your knees will not be able to cope with the amount of load required in military training.

Therefore, even if they let you join the training, in the end you will most likely be unable to do it, because your knees will simply not be up to the challenge. Those medical prerequisites are put in place to ensure the health of the applicant.

If you have knee knocking issue then you are naturally at a higher risk of getting knee injuries such as

  • Meniscus tear
  • Knee early arthritis
  • Knee ligament strain
  • Knee Capsule strain
varus valgus illustration 1024x710 1

According to one study, over 95% of children are born with straight legs; however, many children grow up with knock knees and have to undergo surgery to correct this deformity.

For people who typically experience pain and need to have surgery on their knee to remove it permanently, it can be a challenging endeavor to maintain their current activities, such as going to work and working out.

To keep your knees and legs strong, it’s important to do the right exercise for your knees. If you have knock knees, you should avoid any high impact activities so that you don’t put more strain on your knee structures.

Best Test to determine Knock Knees

Your body changes as you get older, so the size of your feet also changes. This means your shoes will often become too small, which can lead to painful swelling and knock knees. If your toddler has trouble climbing stairs because of the shape of her legs, you may want to have a professional orthopedic look at your situation. This should be evaluated and cured if necessary.

Most children experience normal angular changes in their legs as they grow. Early on, children are bowlegged, but after about 12 to 18 months, they develop the strong leg muscles that allow them to stand up and walk.

As a child’s legs start to angle inward at about two or three years of age, they start to knock-kneed.
Your daughter will grow during normal growth phases. At seven to eight, her legs will start to straighten out.

knock knees test

If a patient has congenital defects, orthopedic perform surgery to correct the problem. Sometimes they also use X-rays and ultrasound to view the condition and so that the they can plan the best corrective procedure.

When the deformity is moderate, you need to have the surgery fixed using plates or rods inside.
If the malalignment is more severe, the doctors may place an external fixator to gradually realign the leg.

External fixators are used to stabilize a fractured bone that requires support for healing and allows you to move the broken leg more freely, while the bones are still healing. Pins are inserted into the bone and protrude from the body to attach to an external stabilizing structure.

Physical therapy is an important part of knock-knee curement, especially in cases where surgery has occurred.

How to fix Knock Knees Problems?

To check whether you have knock knees or not, all you need to do is stand in the middle of the room and take a few steps back and forth. If your knees touch each other as you walk, you have knock knees.

Best method to fix the Knock Knees in Adults without Surgery (overcome)

Your child’s doctor may examine your child to look for knock knees, and will also need to evaluate your child’s range of motion.

Sometimes they will measure the length of the tibia or fibula and compare that with the child’s height to determine if they have Perthes disease.

A doctor will typically look at the following factors to determine for diagnosing better services if a young child is born with knock knees:

  • body mass index (BMI)
  • height and length
  • position of the knees as the child extends and rotates their legs
  • leg lengths and symmetry
  • walking pattern

It’s possible that your child has a growth deficiency in one or both of his or her legs, but an x-ray can help determine if there’s another underlying cause for their leg difference.

Doctors usually do not order x-rays for children who are within the normal age range for knock knees if they do not have any problems walking, running, or playing, and have typical appearing legs.

knee knocking

Knock knees are diagnosed by a comprehensive review of an individual’s medical history, including previous injuries and diseases; current symptoms; previous caring for these symptoms; other injuries or illnesses; family history of the condition and general information about patient.

A standing leg alignment X-ray can help diagnose lower back pain. It also shows if you’re experiencing hip pain and if you have a slipped or ruptured disc. A standing alignment X-ray or EOS image is taken to locate the mechanical axis of the deformity, and its location.

In a leg fracture, you’ll see the X-ray taken on the right side of the body. The bones of the lower leg are shown here. They are close together and the bone of the shin is broken. Knock Knee is often cured by orthopedic doctors or physiotherapists. Sometimes the knee joint is immobilized for a period of time to allow the growth of cartilage.

Healthwise curing for mild cases of knock knee in children or adolescents may include braces to help bones grow in the correct position. If a gradual correction does not occur, operation may be recommended.

Treatment of Knock Knees

Generally speaking, if your child is having trouble with his or her knees and no one else in your family has knock knees, there is no need for worry about it. Children in this age group are most commonly seen in doctor’s offices, usually after experiencing a mild illness or accident.

More than 99 percent of children with knock knees will grow out of the condition by the time they turn 7. Children should get plenty of regular exercise. They don’t need to wear braces or special shoes, or do any special exercises.

Most children with knock knees don’t need treatment. The condition is usually corrected over time. Kids should get moving more often by playing a variety of sports. Your child may have mild knock knees that go away naturally in adulthood.


If you have a fever, pain, or swelling that’s caused by infection, you need to see your doctor. If the child has leg length discrepancies, the doctor will look at how their legs have grown over time. A doctor might ask you to describe your pain. To get a more accurate picture, the doctor may also ask about the time, place, and circumstances that it is caused.

Severe cases of scoliosis can need an osteotomy to correct the curve of the spine. This surgery is generally performed on skeletally mature adolescents and adults. If you have a fractured femur, the surgeon may want to put it in a cast to help the bone heal. A DFO is also called a ‘‘valgus osteotomy.’’

A varus (bowlegged) deformity is more common than a valgus (knock-kneed) deformity. There are times when a femoral and tibial osteotomy are necessary.

Knock Knees Exercises

According to a research, about 55% of students drop out from initial medical of the Army, Navy and Air Force due to Flat Feet or Knees Knock issue. Therefore, this is a major concern for all the defense aspirants. Here we’ll give you some tips on how to cure your knock knee problem, and get flying-saucer clearance on your part. 

  • If you’re heavy, you should try to eat healthily, while focusing on balance in your diet, and regular exercise.
  • Go for horse riding if you’ve got the time and money, or just do cycling for fun, but make sure it must be regular.
  • Take proper Vitamin D and Calcium in your diet.
  • Do some exercises, which are specifically for knock knees.
  • Eg. You must keep your shoulders back, legs together, toes pointed straight ahead and hold your hips and feet in an

Best Knock Knees Exercises for Adults at Home

Knock knees is when you don’t line up your knees correctly and your thighs aren’t parallel. It’s very important to keep your knees in place when you walk. You will see a gap of three or more inches, between your knees. Because your knees are deformed and are converging inward, they no longer serve their original purpose.

There can be many reasons that can lead to knock knees like: 

  • Injury
  • Arthritis
  • Obesity
  • Deficiency of nutrients like vitamin D and calcium
  • Doing exercises with the wrong posture
  • Not walking correctly

Here are five exercises for knock knees that will help you out

1. Butterfly Flutters

butterfly flutters

This is a yoga pose that strengthens your knee cap, and other adjoining muscles in such a manner that their alignment can be rectified.

It’s not just about having knee alignment, it’s about having great knee alignment, and the more you flutter and bring your knee towards the ground, the better your posture and better your performance. You may have noticed that some dancers perform the ballet by pushing their knees outwards and then retracting them. 

This is called the “Butterfly Flutter.” The butterfly flutter is a very effective exercise to strengthen your legs, particularly your knee caps. It’s one of the best exercises for knock knees. This exercise will also improve your leg strength and stability.

2. Side Lunges

knock knees side lungs1
knock knees side lungs

Side lunges are a great way to tone your legs, especially your inner thighs. You can improve your posture and stance by aligning your knees to your toes. Side-lunge is how you do a side-lunge: start by standing tall, Bend your right leg. 

Keep your hips back. Take a wide step out to the left. Bend your left knee, as you push your hips back. Push off with your left leg to return to the standing position.

3. Cycling

Workout on Orbitrek
51oHEp8wsBS. SY450 1

Cycling can make your knees feel better, and if you do it regularly it can make your knees feel stronger, too. Take your ride slowly, and then go faster as your legs get used to the motion.

4. Sumo Squats

somo squard
Sumo Squats

If you observe closely, you’ll notice that when doing sumo squats your knees will move outward. The knuckle push is a great exercise to help rectify knock knees. It’s a great move to make your muscles stronger and your balance stronger and better.

5. Leg Raises

leg lifting

You can even do sitting leg raises, even while sitting. Otherwise, you can lie down and do leg raises. Just lie down straight, put your palm under your butt, and lift your legs. It’s a good idea to have an empty shelf at your home office or work desk.

Do it for 25 to 30 times in four sets.

Exercises you should definitely avoid if you have knock knees:

  • Running
  • Aerobics
  • And playing games like: volleyball, basketball, soccer, etc. Basically, anything requires a lot  of running

Note: Always consult a doctor before starting any exercise routine. A doctor or physical therapist can assess whether the exercise is appropriate for the individual, and if so, which specific type of exercise is recommended.

Knock Knees Before and After

knock knee before and after

Knock Knees Problems in Future

Most children who have knee issues that don’t get better, will do fine in time. They’ll have a very positive outlook as they get older. For children who have severe cases of asthma, the outlook is very good.

Surgeries and non-surgeries are usually safe and kids’ bones heal faster and more reliably than adults. Sometimes children with severe knock knees and no proper treatment, will develop pain, tears, patellar dislocation.


Knock knees can be caused by a congenital or developmental disease, an infection or a traumatic knee injury.
Common causes of knock knees include: a medical condition that affects the bones in your lower legs, such as osteopenia or osteoporosis.

You don’t need to worry that your child’s knock knees will cause pain.
Most children develop knock knees at one point in their development. It’s normal, and you can easily correct it.

The best way to correct knock knees is by way of exercise. You will need to increase the intensity of your exercise in order to achieve long-term results. Following methods are best for solving issue of Knock Knees.

  1. Butterfly flutters
  2. Side lunges
  3. Cycling
  4. Sumo squats
  5. Leg raises.

Side Lunges

  1. Stand with the feet hip-width apart and place the arms in front of the chest.
  2. Step to the side, keeping your leg straight and pushing your hips back, while bending your knee.
  3. Stand up and return to a neutral position. Repeat 10–12 times and then switch legs.

Knock knees are fairly common in healthy children under the ages of 6 or 7. They are normal parts of growth and development.
Your legs tend to straighten over time. Mild knock knees can sometimes last into adulthood.

A flat foot can either make it harder for your knees to get a good pop or lead to worse pain in the knees.
This is because the feet play a crucial role in establishing and maintaining the correct posture.
The foot arch flattens when the foot is touching the ground, causing the shinbone and thighbone to twist inwards.

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