Knock knees is a bony deformity in which both the knees coincide or in other words, the gap between both the knees is less than normal. It is also known as genu valgum. The knees are bent inwards creating more pressure on medial side of foot. People suffering from knock knees usually complaint of their footwear wearing off from medial side.
EXERCISES FOR KNOCK KNEES
1. Butterfly stretch: Sit with your back straight, knees folded with sole of both feet touching each other. Put your hands on each thigh and press downward. Hold for 5 to 10 seconds and relax. Repeat 15-20 times.
2. Sumo squats: Stand with your legs wide open and start by bending down. Keep your back straight. Hold for few seconds and relax. Repeat 15-20 times.
3. Wall squats: Stand with your legs open shoulder width apart against a wall. Keep your back straight. Hold for few seconds and relax. Repeat 15-20 times.
4. Leg raise: Lie down straight with your palm under your hips, and lift your legs. Once they make a 90 degree angle with your upper body, hold it for a few seconds and then bring them back.
5. Side lunges: Stand with your feet shoulder width apart. Take a wide step out to one side. Bend the opposite knee, as you push your hips back. Push off with the first leg and return to the starting position.
6. Cycling: Cycling helps a lot in knock knees by correcting the bony malalignment of the body.
There are other treatment methods as well that can help in managing the complications and pain. It includes modified footwear to create an angulation at knees to reduce the valgus stress and insoles can also be used by putting them in shoes.
Surgery is the last option in which a wedge shaped bone is cut to correct the angulation.
Need more advice or treatment? Many health care experts at Antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, dietitians, nutritionists, fitness trainers and Yoga experts providing treatment for all the conditions. For more information visit our website www.antarnaad.net or call our Consultant: Mb: 9899700187
