Top 3 Exercises to Correct Knock Knees Naturally and Effectively

Exercises for knock knees have been practiced by many people worldwide to correct this condition, also known as genu valgum. The main characteristic of knock knees is that the knees touch each other or cave inward while the ankles remain apart. This condition can make individuals self-conscious and impact their self-confidence.

Living with knock knees comes with several symptoms that can make daily life more challenging:

### Symptoms of Genu Valgum
– **Chronic Pain:** People with knock knees often experience chronic pain around their knees and hips.
– **Knee Knocking:** Constant inward positioning can cause the knees to knock against each other, leading to discomfort while walking, running, or standing.
– **Arthritis:** The continuous friction between the knees can lead to arthritis, especially in the knee joints due to joint deterioration.

### Causes of Knock Knees
Various factors can lead to knock knees, including:
– **Arthritis:** Knee arthritis can disrupt the alignment of the knees, causing bowlegs or knock knees. If left untreated, it can progress to genu valgum.
– **Obesity:** While not a direct cause, obesity can worsen the inward curvature of the knees.
– **Injury:** Injuries that weaken the muscles around the knees can result in genu valgum.

It’s common for children to develop knock knees as a part of their growth. Most outgrow it by age 7 without needing treatment. However, in adults, this condition usually indicates an underlying issue that needs to be addressed for proper knee alignment.

### Exercises for Knock Knee Correction
No matter the cause, specific exercises can help improve the alignment of your knees. Here are some effective exercises to try:

#### Butterfly Stretch
This exercise targets the hips, which play a crucial role in knee alignment.
1. Sit on the ground and place your feet in front of you.
2. Reach your right hand to grab your right foot and pull it towards your groin area, so the sole faces your left thigh.
3. Bend your left knee and bring your foot towards your groin so both soles are touching.
4. Place your elbows on your knees while holding your feet.
5. Gently press down on your inner thighs with your elbows.
6. Hold for 20 seconds before releasing.
7. Repeat three times.

#### Leg Raises
Leg raises strengthen the hamstrings and hip flexors.
1. Lie flat on your back with your legs straight and arms by your sides.
2. Engage your core and lift your legs a few inches off the floor, pointing your toes forward.
3. Raise your legs until your knees are above your hips, forming a 90-degree angle.
4. Hold for a second at the top.
5. Lower your legs back down while maintaining core control.
6. Repeat for three reps.

#### Squats
Squats, especially lateral squats, are effective for targeting multiple muscle groups, including the glutes, which help with hip extension and abduction.
1. Stand straight with your feet shoulder-width apart.
2. Shift your weight to your right heel, push your hips backward, and bend your right knee while keeping your left leg straight.
3. Use your arms for balance.
4. Push through your right foot to return to the starting position.
5. Do 10 reps before switching to the other leg.
6. Perform three sets on each leg.

### Conclusion
These three exercises are some of the best for correcting knock knees. While genu valgum may resolve naturally in children, adults dealing with this condition can benefit from consistently performing these exercises daily. Stay dedicated to these routines for the best results.