Although it can affect anyone, tightness in the knee is frequently seen among people who do less physical exercise. When walking, running, or going downstairs, this ailment can produce pain in the area around or behind the kneecap. You could also hear a crunching or clicking sound when bending or extending your knee. There are several knock knees exercises you can perform every day to aid with the issue. Read the below-mentioned article to know more about the same.


You'll see that most folks have knocked knees if you look closely. Of course, the intensity might vary from person to person, but if the issue is not resolved, it could get worse as you get older. Exercise is the most effective treatment for knock knees. Let's first examine the causes of knock knees and then move on to some knock knees exercises.

What are Knock knees?

In essence, knock knees are misaligned knees. You can analyze it entirely on your own. Simply maintain a straight posture while keeping your knees close together. You'll notice that there is at least a three-inch space between your ankles. Your knees have changed shape and are convergent inward, which is why.

There are a variety of factors that might cause knock knees, including:

  • Injury
  • Arthritis
  • Obesity
  • Deficiency of nutrients
  • Wrong posture while exercising
  • Incorrect walking style

Causes of Knock Knees

Most of the time, knee tightness does not start in the knee. In reality, your feet and thighs likely are to blame for the issue because they might not be moving properly. When your legs and feet are working together effectively, your knee moves smoothly with each step because the kneecap slides in a small groove in your thigh bone.

The cartilage surrounding the knee can become worn over time and produce tightness or pain when the kneecap is out of alignment as a result of weak thigh muscles or inadequate foot support. Another factor for overpronation or supination is unstable feet that make movements that roll the foot inwards or outwards.

Symptoms of Knock knees

A person with knocked knees will have their lower legs splayed out such that their feet and ankles are farther apart than usual when they stand with their knees close together.

The distance between the ankles is often only a few millimeters, but in people with knock knees, this spread may exceed 8 cm (just over 3 inches).

The majority of the time, knock knees don't result in any other issues, though a few severe examples can result in knee pain, a limp, or difficulty walking.

Your knees may be put under additional pressure as a result of knock knees that don't get better on their own, which could raise your risk of developing arthritis.

What are the most effective exercises for knocking knees?

Butterfly flutters

This yoga pose extends your kneecap and other nearby muscles in a way that allows you to correct their alignment. Over time, your knee alignment will improve the more you flutter and bring the knee toward the ground.

Side lunges

You may tone your legs, especially your inner thighs, by performing side lunges. In addition, it is beneficial to align your knees so that you have better posture and stance. Start by taking a tall stance with your feet hip-width apart. Broaden your step and move to the left. As you push your hips back, bend your left knee. Take a step back with your left leg to go back to standing.


A simple workout like cycling may aid in the treatment of knock knees. To better posture your knees, perform it regularly for at least 30 minutes.

Sumo squats

You'll notice that when you practise sumo squats, your knees turn outward if you look closely. Since it aids in pushing the kneecap and other muscles into the correct position, this exercise is regarded as one of the finest for treating knock knees.

Leg raises

Even seated leg lifts are possible. You can sit straight on the chair in this location and adjust it from a 90-degree angle to a 180-degree angle. Alternatively, you can do leg lifts while lying down. Simply lay down flat, place your hand beneath your butt, and elevate your legs. Hold it for a few seconds once they've reached a 90-degree angle with your upper body, then bring them back.

Benefits associated with Knock knees exercises

The following advantages can be obtained by engaging in the best exercise for knock knees:

  1.  They are capable of reducing leg and back pain.
  2.  Sumo squats are another activity that may be employed to lose extra pounds.
  3.  You can improve your posture and body stability
  4.  These workouts additionally increase flexibility.
  5.  You can raise your level of athletic performance.
  6.  It also supports daily activities like walking and running.

What factors must be considered when practising workouts for knock knees?

Before beginning their knocked knees workout, those with knocked knees should take the following into account:

  1.  Avoid exercises that involve jogging and aerobics since there is a risk of injury from knees touching.
  2.  Speak with a doctor if exercise is becoming painful.
  3.  Refrain from diagnosing and treating knocked knees yourself with exercises. To rule out any underlying medical conditions that may be the cause of the disease, get a clinical diagnosis first.


Knock knees need to be fixed immediately because they can later cause significant joint discomfort, poor posture, bone deformity, etc. You can easily incorporate all the activities listed above into your at-home routine. If you're a newbie, you can also watch videos or enroll in a fitness class to learn the proper form and technique for the knock-knee exercise. Just remember to first discuss this with your doctor.

Frequently Asked Questions

How long does it take for knocked knees to heal with exercise?

The healing process for the leg typically takes three months, during which time physiotherapy may be suggested to help with leg mobility.

What muscles strengthen knock knees?

For your knees to be supported, your hip, ankle, hamstring, and quadriceps muscles are essential. Knock knees can be unpleasant if any of these muscles are too tight or weak. In some cases of genu valgum, strengthening and correcting these muscles can assist the knee joint.

How do you test for knock knees?

Simply create a "V" with your feet on the floor to determine if you have knocked your knees or not. If there is a small space between your knees or they are touching, you don't. If there is a large gap or they are touching, you do.

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