Top 5 Exercises To Correct Knock Knees Problem Naturally At Home

Introduction:

Knock knees can be a concerning orthopedic issue that, if left unaddressed, can worsen over time. Fortunately, there are natural exercises you can perform at home to help correct knock knees and improve your knee alignment. Before delving into these exercises, let's gain some insight into what causes knock knees and how to identify them.

Understanding Knock Knees:

Knock knees, scientifically known as genu valgum, refer to the misalignment of the knees. You can easily assess this condition by standing upright with your knees together. If you notice a gap of three or more inches between your ankles, it may indicate that your knees have deviated inward, causing knock knees. Several factors can contribute to the development of knock knees, including:

1. Injury

2. Arthritis

3. Obesity

4. Nutritional deficiencies, such as vitamin D and calcium

5. Incorrect exercise posture

6. Abnormal walking patterns

Now, let's explore five effective exercises that can help correct knock knees and enhance knee alignment naturally:

1. Butterfly Stretches:

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This yoga pose involves stretching the knee cap and adjacent muscles to realign them gradually. Perform butterfly stretches by flapping your knees toward the ground, which will contribute to improved knee alignment over time.

2. Side Lunges:

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Side lunges are beneficial for toning your legs, particularly the inner thighs, while also promoting better knee alignment and posture. Stand with your feet hip-width apart and take a wide step to the left, bending your left knee as you push your hips back. Revert to the initial stance by propelling yourself using your left leg.

3. Cycling:

Surprisingly, a simple exercise like cycling can aid in correcting knock knees. Regular cycling for at least 30 minutes can contribute to better knee positioning.

4. Sumo Squats:

Sumo squats encourage your knees to move outward, helping to reposition the kneecap and associated muscles. This exercise is considered one of the best for addressing knock knees.

5. Leg Raises:

Perform seated or lying leg raises to strengthen your leg muscles and improve knee alignment. When sitting, raise your legs from a 90-degree angle to 180 degrees. For lying leg raises, lie down straight, place your palms under your buttocks, and lift your legs. Hold for a few seconds when they reach a 90-degree angle with your upper body, then lower them. Aim for 20 to 25 repetitions in four sets.

Exercises to Avoid:

While these exercises can help correct knock knees, it's crucial to avoid certain activities that may exacerbate the condition. Avoid activities like running, aerobics, volleyball, basketball, and soccer, which involve excessive running.

Conclusion:

Neglecting knock knees can lead to severe joint pain, posture issues, walking difficulties, and even bone deformities. While surgical options are available, they come with potential side effects. Therefore, it's wise to perform self-assessment and, if you suspect knock knees, start incorporating the aforementioned exercises into your routine to naturally correct the condition and alleviate associated problems.