{"id":275504,"date":"2026-04-16T12:55:58","date_gmt":"2026-04-16T12:55:58","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=275504"},"modified":"2026-04-16T12:55:59","modified_gmt":"2026-04-16T12:55:59","slug":"bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/","title":{"rendered":"Best Exercises for Knock Knees (Genu Valgum) You Should Try\u00a0"},"content":{"rendered":"<!DOCTYPE html PUBLIC \"-\/\/W3C\/\/DTD HTML 4.0 Transitional\/\/EN\" \"http:\/\/www.w3.org\/TR\/REC-html40\/loose.dtd\">\n<html><head><meta http-equiv=\"Content-Type\" content=\"text\/html; charset=utf-8\">\n<\/head><body><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e1374b258ed\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e1374b258ed\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#What_are_Knock_Knees\" >What are Knock Knees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#Causes_of_Knock_Knees\" >Causes of Knock Knees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#Symptoms_of_Knock_Knees\" >Symptoms of Knock Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#How_to_Check_Knock_Knees_at_Home\" >How to Check Knock Knees at Home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#Diagnosis_of_Knock_Knees\" >Diagnosis of Knock Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#%E2%80%AFBest_Exercises_to_Correct_Knock_Knees\" >\u202fBest Exercises to Correct Knock Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#Benefits_of_Knock_Knee_Exercises\" >Benefits of Knock Knee Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#Treatment_Options_for_Knock_Knees\" >Treatment Options for Knock Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#When_to_See_a_Doctor\" >When to See a Doctor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#Frequently_Asked_Questions_FAQs\" >Frequently Asked Questions (FAQs)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-exercises-for-knock-knees-genu-valgum-you-should-try\/#References\" >References<\/a><\/li><\/ul><\/nav><\/div>\n    <a rel=\"nofollow\" href=\"https:\/\/pharmeasy.in\/blog\/channel-health-talk\"\n       class=\"pe-healthtalk-banner\"\n       style=\"position:relative; display:block; margin:10px; border-radius:10px; border-bottom:2px solid #117B77; overflow:hidden;\">\n        <span aria-hidden=\"true\" style=\"position:absolute; left:0; bottom:0; width:2px; height:50%; background:#10847e;\"><\/span>\n        <img alt=\"Join Health Talk by PharmEasy on WhatsApp\"\n             src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/PEhealthtalk-1.png\"\n             style=\"width:100%; display:block; border-radius:10px;\">\n    <\/a>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span><strong>Introduction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proper knee alignment is an important factor that determines how we sit, stand, and walk. Many people suffer from conditions that can alter this alignment, which not only affect their posture and balance, but also their confidence to walk or stand. One such condition is \u201cknock knees\u201d. And what is a knock knee?\u00a0\u00a0<\/p>\n\n\n\n<p>Well, knock knees, which is also known as genu valgum, is a type of knee problem where the legs turn inward, with knees touching each other, while the feet are apart. This is commonly seen in infants as they are born with bowlegs, because their legs are folded in the mother\u2019s womb. However, sometimes it might persist in adolescents or adults due to injury or other health problems<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>1<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<p>While the condition may impact walking, the good news is that many mild to moderate cases improve with proper management including a specific exercises regime. These can help achieve proper knee alignment, strengthen supporting muscles and reduce discomfort. In this guide, we will look at some of the best exercises that may help support better knee stability and overall leg alignment.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_Knock_Knees\"><\/span><strong>What are Knock Knees?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As mentioned earlier, knock-knees is a condition where the knees bend inward and touch each other when a person stands with their legs straight. At the same time, the ankles remain separated<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\"><sup>1<\/sup><\/a>. This inward angling of the knees can affect the alignment of the legs. While some individuals may not show any symptoms, the condition can cause leg pain, walking difficulty and alter the walking pattern in others<a href=\"https:\/\/www.nhs.uk\/conditions\/knock-knees\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>2<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<p>In children, knock knees are often considered a normal stage of growth and may gradually correct themselves as they grow. However, if the condition remains in older children or adults, it might be due to muscle imbalance, injury, or other health conditions<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>1<\/sup><\/a>.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Causes_of_Knock_Knees\"><\/span><strong>Causes of Knock Knees?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Knock knees can be caused by a variety of reasons. Following are some common knock knee causes.\u00a0<\/p>\n\n\n\n<ul>\n<li><strong>Normal Growth and Development in Children: <\/strong>Knock Knees can be a temporary stage in many children\u2019s lives. It\u2019s common between 3-6 years and usually resolves by itself once the children grow<a href=\"https:\/\/www.nhs.uk\/conditions\/knock-knees\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>2<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li><strong>Nutritional Deficiencies:<\/strong> Several nutritional deficiencies can affect leg alignment. Knock knees commonly occurs due to rickets, which is caused by severe deficiencies of nutrients like vitamin D or calcium<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>1<\/sup><\/a><sup>,<\/sup><a href=\"https:\/\/kidshealth.org\/en\/parents\/knock-knees.html\"><sup>3<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li><strong>Obesity: <\/strong>Excess body weight can place additional pressure on the knee joints which may influence knee alignment<a href=\"https:\/\/kidshealth.org\/en\/parents\/knock-knees.html\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>3<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li><strong>Injury or Trauma<\/strong>: Injuries to the growth plates of bones can interfere with normal bone development. Knock knees can develop from this due to abnormal knee alignment. Sometimes one leg can be seen knock kneed<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>1<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li><strong>Infections or Inflammation:<\/strong> These can also interfere with bone development. Knock knees can occur as a result of infections such as osteomyelitis or due to inflammatory conditions like arthritis<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>1<\/sup><\/a><sup>,<\/sup><a href=\"https:\/\/www.nhs.uk\/conditions\/knock-knees\/\"><sup>2<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li><strong>Genetic Conditions:<\/strong> Some genetic conditions can affect the joints. Knock knees can occur from conditions like hypermobility syndrome, Ehlers-Danlos syndrome, etc<a href=\"https:\/\/www.nhs.uk\/conditions\/knock-knees\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>2<\/sup><\/a>.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Symptoms_of_Knock_Knees\"><\/span><strong>Symptoms of Knock Knees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although sometimes knock-knees may be asymptomatic, the condition can potentially present with several noticeable signs and symptoms. The following are some symptoms, which may vary depending on the severity of the condition and the age of the person.\u00a0<\/p><div id=\"sfa_container_275504\" class=\"sfa_container\" style=\"display:none\"><div class=\"sfa_overlay\"><\/div><button id=\"sfa_btn_275504\" class=\"sfa_btn\">Show Full Article<\/button><\/div>\n\n\n\n<ul>\n<li>Knees touching each other when standing straight, while the ankles remain separated.\u00a0<\/li>\n\n\n\n<li>Unusual walking pattern with the inward angling of the knees making it look awkward or altered<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>1<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li>Knee pain or discomfort around the knee joints, making it difficult to walk<a href=\"https:\/\/www.nhs.uk\/conditions\/knock-knees\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>2<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li>Rubbing knees against each other while walking<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK559244\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>4<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li>Limited range of motion due to difficulty in walking.\u00a0<\/li>\n\n\n\n<li>Uneven wear of footwear because of altered walking pattern.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Check_Knock_Knees_at_Home\"><\/span><strong>How to Check Knock Knees at Home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A simple self-check can help identify if you have knock knees. The following can be performed at home to check for a knock knee.\u00a0<\/p>\n\n\n\n<ul>\n<li>Stand in front of a mirror with your legs straight and your knees touching each other\u00a0<\/li>\n\n\n\n<li>Look in the mirror to see if the knees angle inward<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>1<\/sup><\/a> while the lower legs move outward\u00a0<\/li>\n\n\n\n<li>Check whether your ankles touch or if there is a visible gap between them<a href=\"https:\/\/www.nhs.uk\/conditions\/knock-knees\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>2<\/sup><\/a>\u00a0<\/li>\n\n\n\n<li>If there is a visible gap between the ankles, measure it and check whether it is less or more than 8 cm (more than 8 cm can denote knock knees)<a href=\"https:\/\/www.nhs.uk\/conditions\/knock-knees\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>2<\/sup><\/a>\u00a0<\/li>\n\n\n\n<li>Notice if you feel any pain or difficulty while walking along with all the above given symptoms\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong>Note:<\/strong> This does not replace medical diagnosis; it might only give an initial idea about knee alignment. Please seek medical attention for confirmation.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Diagnosis_of_Knock_Knees\"><\/span><strong>Diagnosis of Knock Knees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To confirm knock knees, healthcare professionals might perform a few examinations and tests to evaluate the alignment of the legs and identify possible underlying causes. These include:\u00a0<\/p>\n\n\n\n<ul>\n<li><strong>Medical History Evaluation:<\/strong> The doctor may ask about growth history, previous injuries, nutritional status, or family history of bone conditions.\u00a0<\/li>\n\n\n\n<li><strong>Physical Examination:<\/strong> The doctor will examine the legs while the person stands and walks to observe knee alignment and movement patterns<a href=\"https:\/\/kidshealth.org\/en\/parents\/knock-knees.html\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>3<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li><strong>Assessment of Leg Alignment:<\/strong> The doctor might measure the distance between the ankles and knees to determine the severity of the condition<a href=\"https:\/\/www.schn.health.nsw.gov.au\/bow-legs-and-knock-knees-factsheet\"><sup>5<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li><strong>Imaging Tests:<\/strong> In some cases, the doctor may prescribe imaging tests such as X-rays to examine bone alignment<a href=\"https:\/\/www.schn.health.nsw.gov.au\/bow-legs-and-knock-knees-factsheet\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>5<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li><strong>Blood Tests:<\/strong> The doctor may recommend blood tests if a nutritional problem is suspected. This might be to check levels of nutrients related to bone health.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%AFBest_Exercises_to_Correct_Knock_Knees\"><\/span><strong>\u202fBest Exercises to Correct Knock Knees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exercises might help strengthen the muscles around the hips, thighs, and knees, which support better leg alignment. Regular strengthening and stretching exercises may improve stability and reduce the inward movement of the knees. The following are some of the best exercises for knock knees.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Side Leg Raises<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/08\/14103420\/Side-Leg-Raises-375x250.webp\" alt=\"side leg raises\" class=\"wp-image-248522\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/08\/14103420\/Side-Leg-Raises-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/08\/14103420\/Side-Leg-Raises-1024x684.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/08\/14103420\/Side-Leg-Raises-768x513.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/08\/14103420\/Side-Leg-Raises-1536x1025.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/08\/14103420\/Side-Leg-Raises-2048x1367.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/08\/14103420\/Side-Leg-Raises-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/08\/14103420\/Side-Leg-Raises-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/08\/14103420\/Side-Leg-Raises-719x480.webp 719w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2025\/08\/14103420\/Side-Leg-Raises-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>This exercise strengthens the hip and thigh muscles, which might help in a range of motions<a href=\"https:\/\/www.health.harvard.edu\/heart-health\/move-of-the-month-standing-side-leg-raise\"><sup>6<\/sup><\/a> like keeping the knees properly aligned during walking and standing.\u00a0<\/li>\n\n\n\n<li><strong>How to perform:<\/strong>\u00a0\n<ul>\n<li>Stand straight and lift your right leg to the side slowly\u00a0<\/li>\n\n\n\n<li>Pause, then slowly lower it back down\u00a0<\/li>\n\n\n\n<li>Keep your hips level\u00a0<\/li>\n\n\n\n<li>Do the same with the left leg to complete one set\u00a0<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Duration:<\/strong> 8-12 repetitions on each side for 1-2 sets daily. Take 30-90 seconds of rest between each set<a href=\"https:\/\/www.health.harvard.edu\/heart-health\/move-of-the-month-standing-side-leg-raise\"><sup>6<\/sup><\/a>.\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Squats<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/03\/11130024\/sporty-woman-doing-squats-muscular-fitness-woman-military-sportswear-isolated-white-wall-fitness-healthy-lifestyle-concept-375x250.jpg\" alt=\"squats\" class=\"wp-image-199561\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/03\/11130024\/sporty-woman-doing-squats-muscular-fitness-woman-military-sportswear-isolated-white-wall-fitness-healthy-lifestyle-concept-375x250.jpg 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/03\/11130024\/sporty-woman-doing-squats-muscular-fitness-woman-military-sportswear-isolated-white-wall-fitness-healthy-lifestyle-concept-1024x683.jpg 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/03\/11130024\/sporty-woman-doing-squats-muscular-fitness-woman-military-sportswear-isolated-white-wall-fitness-healthy-lifestyle-concept-768x512.jpg 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/03\/11130024\/sporty-woman-doing-squats-muscular-fitness-woman-military-sportswear-isolated-white-wall-fitness-healthy-lifestyle-concept-1536x1024.jpg 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/03\/11130024\/sporty-woman-doing-squats-muscular-fitness-woman-military-sportswear-isolated-white-wall-fitness-healthy-lifestyle-concept-2048x1365.jpg 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/03\/11130024\/sporty-woman-doing-squats-muscular-fitness-woman-military-sportswear-isolated-white-wall-fitness-healthy-lifestyle-concept-741x494.jpg 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/03\/11130024\/sporty-woman-doing-squats-muscular-fitness-woman-military-sportswear-isolated-white-wall-fitness-healthy-lifestyle-concept-480x320.jpg 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/03\/11130024\/sporty-woman-doing-squats-muscular-fitness-woman-military-sportswear-isolated-white-wall-fitness-healthy-lifestyle-concept-720x480.jpg 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/03\/11130024\/sporty-woman-doing-squats-muscular-fitness-woman-military-sportswear-isolated-white-wall-fitness-healthy-lifestyle-concept-150x100.jpg 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>This exercise might strengthen the lower leg muscles and help keep the knee stable, preventing it from moving inward or outward.\u00a0<\/li>\n\n\n\n<li><strong>How to perform:<\/strong>\u00a0\n<ul>\n<li>Stand with your feet shoulder-width apart or slightly wider\u00a0<\/li>\n\n\n\n<li>Keep your feet flat on the floor\u00a0<\/li>\n\n\n\n<li>Let your toes point forward or slightly outward\u00a0<\/li>\n\n\n\n<li>Lower your body until your thighs are almost parallel to the floor\u00a0<\/li>\n\n\n\n<li>Slowly return to the standing position\u00a0<\/li>\n\n\n\n<li>Do not let your knees move inward or outward<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30026952\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>7<\/sup><\/a>\u00a0<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Duration:<\/strong> 10-15 repetitions per set, 2-3 sets per day\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Clamshell Exercise<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/clamshell-exercise-375x250.webp\" alt=\"clamshell exercises\" class=\"wp-image-275587\" srcset=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/clamshell-exercise-375x250.webp 375w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/clamshell-exercise-1024x683.webp 1024w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/clamshell-exercise-768x512.webp 768w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/clamshell-exercise-741x494.webp 741w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/clamshell-exercise-480x320.webp 480w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/clamshell-exercise-720x480.webp 720w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/clamshell-exercise-150x100.webp 150w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/clamshell-exercise.webp 1536w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>This exercise might strengthen the hip abductor and glute muscles<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38763073\/\"><sup>8<\/sup><\/a>, which play a key role in stabilising the knees and reducing inward knee movement.\u00a0<\/li>\n\n\n\n<li><strong>How to perform:<\/strong>\u00a0\n<ul>\n<li>Lie on your side and bend your knees\u00a0<\/li>\n\n\n\n<li>Keep your feet together and raise your top knee\u00a0<\/li>\n\n\n\n<li>Keep your hips stacked and steady\u00a0<\/li>\n\n\n\n<li>Slowly lower the knee back down\u00a0<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Duration:<\/strong> 10 repetitions on each side,<a href=\"https:\/\/www.veteranshealthlibrary.va.gov\/rehab\/PhysicalTherapy\/HipKnee\/3,16209\"><sup>9<\/sup><\/a> 2 sets per day\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Glute Bridge<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/bridge-pose-375x250.webp\" alt=\"glute bridge\" class=\"wp-image-262436\" srcset=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/bridge-pose-375x250.webp 375w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/bridge-pose-1024x683.webp 1024w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/bridge-pose-768x512.webp 768w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/bridge-pose-1536x1024.webp 1536w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/bridge-pose-2048x1365.webp 2048w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/bridge-pose-741x494.webp 741w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/bridge-pose-480x320.webp 480w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/bridge-pose-720x480.webp 720w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2025\/12\/bridge-pose-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>This exercise might strengthen the gluteal and hip muscles, which in turn might benefit knee alignment<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28900560\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>10<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li><strong>How to perform:<\/strong>\u00a0\n<ul>\n<li>Lie on your back with your knees bent and feet flat on the floor, hip-width apart\u00a0<\/li>\n\n\n\n<li>Keep your arms by your sides\u00a0<\/li>\n\n\n\n<li>Slowly lift your hips upward until your body forms a straight line from shoulders to knees\u00a0<\/li>\n\n\n\n<li>Hold the position for a few seconds and then slowly lower your hips back down\u00a0<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Duration: <\/strong>12\u201315 repetitions, 2-3 sets per day\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Side Lunges<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19081958\/Lunges-375x250.webp\" alt=\"\" class=\"wp-image-212224\" srcset=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19081958\/Lunges-375x250.webp 375w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19081958\/Lunges-1024x683.webp 1024w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19081958\/Lunges-768x512.webp 768w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19081958\/Lunges-1536x1024.webp 1536w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19081958\/Lunges-2048x1365.webp 2048w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19081958\/Lunges-741x494.webp 741w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19081958\/Lunges-480x320.webp 480w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19081958\/Lunges-720x480.webp 720w, https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/07\/19081958\/Lunges-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>This exercise engages the lower leg and knee muscles more while moving side to side<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23584319\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>11<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li><strong>How to perform:<\/strong>\u00a0\n<ul>\n<li>Stand with your feet a little apart\u00a0<\/li>\n\n\n\n<li>Step to the side with your toes pointing forward\u00a0<\/li>\n\n\n\n<li>Bend your knees and lower your body into a side lunge\u00a0<\/li>\n\n\n\n<li>Push through your bent leg to stand back up, then repeat on the other side\u00a0<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Duration:<\/strong> 8-12 reps per side, for 1-3 sets daily<a href=\"https:\/\/hw.qld.gov.au\/blog\/exercise\/side-lunges-2\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>12<\/sup><\/a>\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Crab Walk Exercise<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/crab-walk-exercise-375x250.webp\" alt=\"crabwalk exercise\" class=\"wp-image-275588\" srcset=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/crab-walk-exercise-375x250.webp 375w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/crab-walk-exercise-1024x683.webp 1024w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/crab-walk-exercise-768x512.webp 768w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/crab-walk-exercise-741x494.webp 741w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/crab-walk-exercise-480x320.webp 480w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/crab-walk-exercise-720x480.webp 720w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/crab-walk-exercise-150x100.webp 150w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/04\/crab-walk-exercise.webp 1536w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<ul>\n<li>This exercise might strengthen the core, hips, glutes, and legs, improving lower-body stability and coordination, which can help support proper knee alignment in children with knock knees.\u00a0<\/li>\n\n\n\n<li><strong>How to perform:<\/strong>\u00a0\n<ul>\n<li>Sit on the ground with your arms and hands behind you\u00a0<\/li>\n\n\n\n<li>Bend the knees and keep the feet on the floor\u00a0<\/li>\n\n\n\n<li>Lift your body from the ground, facing upwards\u00a0<\/li>\n\n\n\n<li>Move forward or backward for the set distance\u00a0<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Duration:<\/strong> 3 sets, 2 min break between each attempts<a href=\"https:\/\/www.nasa.gov\/wp-content\/uploads\/2018\/05\/spacewalk_-_adapted.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>13<\/sup><\/a>\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong>Note:<\/strong> These exercises are recommended to be performed under the guidance of an expert to avoid unnecessary injury or worsening the current condition.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_Knock_Knee_Exercises\"><\/span><strong>Benefits of Knock Knee Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The above-mentioned exercises focus on strengthening the hip and leg muscles, activating the rotatory leg muscles and stretching the inner thigh muscles. Combined, these knock knee exercises may show the following benefits.\u00a0<\/p>\n\n\n\n<ul>\n<li>Improve leg alignment by helping the knees line up properly\u00a0<\/li>\n\n\n\n<li>Reduce knee and hip pain<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28900560\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>10<\/sup><\/a>\u00a0<\/li>\n\n\n\n<li>Enhance walking patterns and posture<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28900560\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>10<\/sup><\/a>\u00a0<\/li>\n\n\n\n<li>Increase lower body strength<a href=\"https:\/\/www.nasa.gov\/wp-content\/uploads\/2018\/05\/spacewalk_-_adapted.pdf\"><sup>13<\/sup><\/a>\u00a0<\/li>\n\n\n\n<li>Improve balance and coordination<a href=\"https:\/\/www.nasa.gov\/wp-content\/uploads\/2018\/05\/spacewalk_-_adapted.pdf\"><sup>13<\/sup><\/a>\u00a0<\/li>\n\n\n\n<li>Protect knees and hips from strain or injury\u00a0<\/li>\n\n\n\n<li>Improve appearance, walking style, and overall self-confidence\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Treatment_Options_for_Knock_Knees\"><\/span><strong>Treatment Options for Knock Knees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Knock knees treatment depends on a person\u2019s age, the severity of the condition, and whether it causes pain or difficulty with movement. The following suggests treatment approaches.\u00a0<\/p>\n\n\n\n<ul>\n<li><strong>Observation in Children: <\/strong>Since knock knees in young children often correct naturally as they grow<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\"><sup>1<\/sup><\/a>, regular monitoring is usually recommended.\u00a0<\/li>\n\n\n\n<li><strong>Physiotherapy and Exercises (in Adolescents and Adults):<\/strong> Strengthening and stretching exercises for the thighs, hips, and glutes might improve knee alignment, reduce pain, and enhance mobility for conditions like osteoarthritis (a cause of knock knees). However, more studies are required to confirm these benefits<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18067658\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>14<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li><strong>Braces or Orthotics:<\/strong> Special knee braces<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>1<\/sup><\/a> or shoes that might help guide proper alignment and reduce stress on the knees. Might be beneficial for children and in adults.\u00a0<\/li>\n\n\n\n<li><strong>Weight Management:<\/strong> Managing obesity<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\"><sup>1<\/sup><\/a> by maintaining a healthy weight might reduce pressure on the knees and reduce worsening of the condition.\u00a0<\/li>\n\n\n\n<li><strong>Medication:<\/strong> Pain relievers or anti-inflammatory medicines may be prescribed if there is discomfort or joint inflammation<a href=\"https:\/\/www.arthritis-uk.org\/information-and-support\/understanding-arthritis\/arthritis-treatments\/drugs\/painkillers-and-nsaids\/\"><sup>15<\/sup><\/a>.\u00a0<\/li>\n\n\n\n<li><strong>Surgery:<\/strong> In severe cases or when knock knees persist into adulthood and cause significant pain or functional issues, surgical options such as guided growth surgery or osteotomy may be considered<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>1<\/sup><\/a><sup>,<\/sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK559244\/\"><sup>4<\/sup><\/a>.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_to_See_a_Doctor\"><\/span><strong>When to See a Doctor?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While mild knock knees in children often improve naturally, it is important to seek medical advice in certain situations. Consulting a doctor ensures proper evaluation and timely treatment if needed.\u00a0<\/p>\n\n\n\n<p>Consult a doctor if:\u00a0<\/p>\n\n\n\n<ul>\n<li>The gap between the two ankles is more than 8 cm with the knees together\u00a0<\/li>\n\n\n\n<li>One or both knees appear swollen, stiff, or warm, with severe pain\u00a0<\/li>\n\n\n\n<li>One leg is noticed with knock knee, or both legs have different lengths\u00a0<\/li>\n\n\n\n<li>The current problem is worsening\u00a0<\/li>\n\n\n\n<li>The child is very short or underweight compared to their age\u00a0<\/li>\n\n\n\n<li>The child or you are limping or find it hard to walk\u00a0<\/li>\n\n\n\n<li>The child is younger than 2 or older than 5\u00a0<\/li>\n\n\n\n<li>Knock knees occurring in\u00a0 adulthood<a href=\"https:\/\/www.nhs.uk\/conditions\/knock-knees\/\"><sup>2<\/sup><\/a>\u00a0<\/li>\n\n\n\n<li>Exercises don\u2019t provide any potential benefits\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/bone-health-best-frozen-shoulder-exercises-for-pain-relief\/\" target=\"_blank\" rel=\"noreferrer noopener\">Best Frozen Shoulder Exercises for Pain Relief<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Knock knees, or genu valgum, is a common condition that often appears in children and may persist into adolescence or adulthood. While mild cases in children can improve naturally, targeted exercises, physiotherapy, and proper management can help strengthen supporting muscles, improve knee alignment, reduce discomfort, and enhance walking and posture. Early evaluation is important for the best outcomes, and with the right management and guidance, knock knees can often be effectively managed, allowing for better mobility, balance, and confidence in daily activities.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions_FAQs\"><\/span><strong>Frequently Asked Questions (FAQs)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1776337465974\"><strong class=\"schema-faq-question\"><strong>Can knock knees be corrected with exercise?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Mild to moderate knock knees in adults are said to be improved by certain exercises, though not corrected fully. This might be possible by performing exercises targeting the hips, thighs, and glutes<a href=\"https:\/\/www.health.harvard.edu\/heart-health\/move-of-the-month-standing-side-leg-raise\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>6<\/sup><\/a><sup>,<\/sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38763073\/\"><sup>8<\/sup><\/a><sup>,<\/sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23584319\/\"><sup>11<\/sup><\/a>.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1776337474585\"><strong class=\"schema-faq-question\"><strong>Can weak hips cause knock knees?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Yes, weak hip muscles might directly cause or contribute to knock knees. Hence, exercises focussing on strengthening these muscles can show a positive effect<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34153942\/\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>16<\/sup><\/a>.\u00a0\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1776337483294\"><strong class=\"schema-faq-question\"><strong>Are knocked knees a disability?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Knock knees are generally not considered a disability. It is an alignment issue, especially seen in children. It can also be a result of various conditions like bone infections, nutrient deficiencies, obesity, etc<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>1<\/sup><\/a>.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1776337490429\"><strong class=\"schema-faq-question\"><strong>Are knock knees curable?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Yes, there might be higher chances of healing knock knees effectively by surgeries. The less aggressive alternatives include braces, medications, and exercises. However, there might be no need of treatments in kids, as the knock knees in them might resolve on their own once they start growing<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\" target=\"_blank\" rel=\"noreferrer noopener\"><sup>1<\/sup><\/a>.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1776337515422\"><strong class=\"schema-faq-question\"><strong>Can shoes help knock knees?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">The specialised shoes or shoes with braces might help improve knee alignment and correct knock knees<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\"><sup>1<\/sup><\/a>.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1776337525134\"><strong class=\"schema-faq-question\"><strong>Can knock knees be corrected in kids?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Knock knees in kids usually resolve by themselves. If the problem continues beyond 7 years, there are options like braces or surgeries to correct knock knees in kids<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\"><sup>1<\/sup><\/a>.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1776337535489\"><strong class=\"schema-faq-question\"><strong>Are knock knees fixable without surgery?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Knock knees can often be managed non surgically in kids and in adults if there are no severities. As in kids, it usually resolves by age 7; they might not need any approaches, while in adults, other approaches include braces, exercises and managing underlying conditions such as obesity, nutrient deficiencies, etc., contributing to knock knees<a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\"><sup>1<\/sup><\/a>.\u00a0<\/p> <\/div> <\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"References\"><\/span><strong>References<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>1. Knock Knees. 2024. Doi: <a href=\"https:\/\/medlineplus.gov\/ency\/article\/001263.htm\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/medlineplus.gov\/ency\/article\/001263.htm\u00a0<\/a><\/p>\n\n\n\n<p>2. Knock Knees: NHS. 2023. Doi: <a href=\"https:\/\/www.nhs.uk\/conditions\/knock-knees\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.nhs.uk\/conditions\/knock-knees\/\u00a0<\/a><\/p>\n\n\n\n<p>3. Knock Knees (Genu valgum): Nemour\u2019s Kids Health. doi: <a href=\"https:\/\/kidshealth.org\/en\/parents\/knock-knees.html\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/kidshealth.org\/en\/parents\/knock-knees.\u00a0<\/a><\/p>\n\n\n\n<p>4. Patel M, Nelson R. Genu Valgum. 2023. Doi: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK559244\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK559244\/\u00a0<\/a><\/p>\n\n\n\n<p>5. Bow-Legs and Knock Knees. 2024. Doi: <a href=\"https:\/\/www.schn.health.nsw.gov.au\/bow-legs-and-knock-knees-factsheet\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.schn.health.nsw.gov.au\/bow-legs-and-knock-knees-factsheet\u00a0<\/a><\/p>\n\n\n\n<p>6. Corliss J. Move of the month: Standing side leg raise. 2023. Doi: <a href=\"https:\/\/www.health.harvard.edu\/heart-health\/move-of-the-month-standing-side-leg-raise\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.health.harvard.edu\/heart-health\/move-of-the-month-standing-side-leg-raise\u00a0<\/a><\/p>\n\n\n\n<p>7. Lorenzetti S, Ostermann M, Zeidler F, et al. How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading. <em>BMC Sports Sci Med Rehabil<\/em>. 2018;10(1):14. doi:10.1186\/s13102-018-0103-7. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30026952\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/30026952\/\u00a0<\/a><\/p>\n\n\n\n<p>8. Kaleem S, Noor R, Salman Bashir M, Ikram M. Effects of clamshell exercises in terminal extension lag after ACL reconstruction. <em>The Knee<\/em>. 2024;48:226-233. doi:10.1016\/j.knee.2024.04.007. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38763073\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/38763073\/\u00a0<\/a><\/p>\n\n\n\n<p>9. Hip and Knee Rehabilitation. Doi: <a href=\"https:\/\/www.veteranshealthlibrary.va.gov\/rehab\/PhysicalTherapy\/HipKnee\/3,16209\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.veteranshealthlibrary.va.gov\/rehab\/PhysicalTherapy\/HipKnee\/3,16209\u00a0<\/a><\/p>\n\n\n\n<p>10. Lehecka BJ, Edwards M, Haverkamp R, et al. BUILDING A BETTER GLUTEAL BRIDGE: ELECTROMYOGRAPHIC ANALYSIS OF HIP MUSCLE ACTIVITY DURING MODIFIED SINGLE-LEG BRIDGES. <em>Int J Sports Phys Ther<\/em>. 2017;12(4):543-549. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28900560\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/28900560\/\u00a0<\/a><\/p>\n\n\n\n<p>11. Riemann B, Congleton A, Ward R, Davies GJ. Biomechanical comparison of forward and lateral lunges at varying step lengths. <em>J Sports Med Phys Fitness<\/em>. 2013;53(2):130-138. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23584319\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/23584319\/\u00a0<\/a><\/p>\n\n\n\n<p>12. Side Lunges. Doi: <a href=\"https:\/\/hw.qld.gov.au\/blog\/exercise\/side-lunges-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/hw.qld.gov.au\/blog\/exercise\/side-lunges-2\/\u00a0<\/a><\/p>\n\n\n\n<p>13. Train Like an Astronaut: Adapted Physical Activity Strategies. Doi: <a href=\"https:\/\/www.nasa.gov\/wp-content\/uploads\/2018\/05\/spacewalk_-_adapted.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.nasa.gov\/wp-content\/uploads\/2018\/05\/spacewalk_-_adapted.pdf\u00a0<\/a><\/p>\n\n\n\n<p>14. Bennell KL, Hunt MA, Wrigley TV, Hunter DJ, Hinman RS. The effects of hip muscle strengthening on knee load, pain, and function in people with knee osteoarthritis: a protocol for a randomised, single-blind controlled trial. <em>BMC Musculoskelet Disord<\/em>. 2007;8(1):121. doi:10.1186\/1471-2474-8-121. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18067658\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/18067658\/\u00a0<\/a><\/p>\n\n\n\n<p>15. Painkillers and Arthritis Pain Relief. Doi: <a href=\"https:\/\/www.arthritis-uk.org\/information-and-support\/understanding-arthritis\/arthritis-treatments\/drugs\/painkillers-and-nsaids\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.arthritis-uk.org\/information-and-support\/understanding-arthritis\/arthritis-treatments\/drugs\/painkillers-and-nsaids\/\u00a0<\/a><\/p>\n\n\n\n<p>16. Crowell KR, Nokes RD, Cosby NL. Weak Hip Strength Increases Dynamic Knee Valgus in Single-Leg Tasks of Collegiate Female Athletes. <em>Journal of Sport Rehabilitation<\/em>. 2021;30(8):1220-1223. doi:10.1123\/jsr.2021-0043. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34153942\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/34153942\/\u00a0<\/a><\/p>\n\n\n\n<p><strong><em>Disclaimer<\/em><\/strong><em>: The information provided here is for educational\/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.<\/em><\/p>\n\n\n\n<p><em>Links and product recommendations in the information<\/em> <em>provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products\/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.<\/em><\/p>\n<\/body><\/html>\n<div class=\"pld-like-dislike-wrap pld-custom\">\r\n    <div class=\"pld-like-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-like-trigger pld-like-dislike-trigger  \" title=\"Likes\" data-post-id=\"275504\" data-trigger-type=\"like\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132143\/like.png\" alt=\"Likes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-like-count-wrap pld-count-wrap\">    <\/span>\r\n<\/div><div class=\"pld-dislike-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-dislike-trigger pld-like-dislike-trigger  \" title=\"Dislikes\" data-post-id=\"275504\" data-trigger-type=\"dislike\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132208\/dislike.png\" alt=\"Dislikes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-dislike-count-wrap pld-count-wrap\"><\/span>\r\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"Introduction Proper knee alignment is an important factor that determines how we sit, stand, and walk. Many people suffer from conditions that can alter this alignment, which not only affect their posture and balance, but also their confidence to walk or stand. One such condition is \u201cknock knees\u201d. And what is a knock knee?\u00a0\u00a0 Well, [\u2026]","protected":false},"author":192,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_wp_rev_ctl_limit":""},"categories":[13486],"tags":[14184],"acf":[],"_embedded":{"wp:featuredmedia":[]},"_links":{"self":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/275504"}],"collection":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/users\/192"}],"replies":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/comments?post=275504"}],"version-history":[{"count":64,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/275504\/revisions"}],"predecessor-version":[{"id":275600,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/275504\/revisions\/275600"}],"wp:attachment":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media?parent=275504"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/categories?post=275504"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/tags?post=275504"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}