Stretching your hips and the tops of your legs opens up your hip flexors to allow your knees to turn outward. When your hips turn outward, your knees do, too. You can do most knock knee exercises and stretches 6 to 7 days per week. However, if they cause you pain or discomfort, talk to your doctor before continuing.
Stretching your groin allows your hips to turn outward, which will help your knees turn outward, too.
This exercise strengthens your hip flexors and your thighs. When your hip flexors and thighs are strong, they can turn your knees outward instead of letting them fall inward.
Doing this will strengthen your outer thighs and your glutes. These muscles help turn your hips and your knees outward.
This exercise strengthens your hip flexors and the muscles in your thighs, both of which control the direction of your knees.
Squats strengthen your quads, glutes, and hamstrings all at the same time.
To get shoes fitted, go to a store that caters to runners. They can recommend shoe brands to you and have you try them on for the perfect fit.
Many people with knock knees have one leg that’s longer than the other. Orthotic shoes can help correct the difference, making it easier to walk and run without putting strain on your knees and feet. Additionally, orthotic shoes can prevent your feet from rolling inward as you walk. This is a common gait issue in people with knock knees. You may also benefit from a leg brace that supports the outside part of your knee joint. [9] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Some good knee-strengthening poses include the Warrior poses and the Triangle pose.
A range of colorful fruits and vegetables, especially antioxidant-rich choices like berries and dark, leafy greens. Foods that increase your intake of omega-3 fatty acids, such as fish, seeds and nuts, and vegetable oils. Lean proteins, such as fish, poultry breast, and beans. Anti-inflammatory spices, such as turmeric and ginger. Foods rich in calcium and vitamin D, such as dairy products, eggs, fortified cereals, and canned fish with bones.
If you’re concerned about losing weight safely, talk to your doctor or a dietitian for guidance.
Most people stay in the hospital for 1 to 2 days during this surgery. A full recovery can take up to 6 months.
Full recovery from this surgery usually takes 3 to 6 weeks.
If you’ve had knock knees since you were a child, they may be caused by a genetic condition. Certain genes make knock knees stick around through puberty and until adulthood.
If your child develops knock knees before the age of 2, talk to their pediatrician.
