I just started doing these stretches last night. I am so upset. Too many people regard conventional medical wisdom as gospel, ignoring the subversive influences of Big Pharma and Big Medicine. Should I take it into my own hands and start doing some of your exercises? So is there any more exercise or option for the same? Is it possible to only have the issue in one leg? Are there any other implications of going for surgery ? But nothing seems to make it better. Your doctor may recommend a hinged knee brace after surgery, but another type of brace when you've reached a certain point in the healing process. I was wondering – I’ve looked online at hip abduction pillows and braces and think they could help the internal rotation of my hips and generally help improve hip strength/alignment – do you think this would help? I agree with you. You will need to activate them during the exercises as shown in Step 4: Combining it all together. There are some people who just need to be more aware of their body and activate certain muscles to correct it. I must have missed it). Again, thank you very much for the truly amazing and informative article; I know from my own research this must have taken HEAPS of time to put together! When the lateral hamstring (called your Biceps femoris) is tight, it causes external rotation of the lower bone (tibia). You can start off with 2-3/week and see how your body responds. Why wouldn’t you want to at least keep them straight? I really need some help. I will keep you posted on my progress. While browsing online about knocked knees i saw that toddlers are more prone to knock knees due to their bones being in growing stages. If there is any way you have a few minutes to just talk to me over email or even better skype if that works please let me know. I am a former dancer, and have struggled with slight knee valgus and much more pronounced hypertension for many years. For more information: Medical disclaimer. I am 21 years old and I’m worried that I won’t have a stable normal leg again. Over-diagnosis and over-medicating has become endemic. One of the most important things about body mechanics and posture is alignment. Would you be open to offering a virtual session to help me figure out how to do the exercises correctly? Hey Mark! It is best to focus on general strengthening of the lower limbs (squats, lunges, steps etc). . Mark, thank you sharing for this information, very generous! Hello Mark, First of all thanku so much for this article. Knees require strong hamstrings, quadriceps and hip muscles to maintain alignment. I’d say see how you go trying the exercises. This allows the pelvis to move on a stable femur. Aim to feel a deep stretch along the inside of the leg. Strengthen these: – Foot arch – VMO – Glute medius, Release your: – Adductors – Vastus lateralis – Peroneals. Other things I’ve noticed on my left side is when I back squat, I’ve notice that my stance has my left foot not in line with my right. If your knee valgus is purely due to the shape of your bones/joints (structure), then there will be a limit as to how much these exercises can influence your knee position. I would try avoid any exercises that definitely makes your symptoms worse. Hi Mark, first of all, thank you for the detailed instruction on how we can “fix” ourselves. I am 15 my weight is 61kg and my height is 164cm as I grow started to notice that I have knock knees (it was on 4th grade) I don’t know the reason but I have big thighs or to say I think most of my weight comes from my thighs and does knock knees affect height? This Cat 3 racer’s laser knee alignment at bottom, top and front of pedal stroke. Thank you! I visited a doctor recently, he said we cannot change the valgus moreover the valgus will cause early chapping of my knees. Maintaining a balance while sitting is difficult- always dropping towards my right side. Just make sure your fingers are strong! 2. Thanks. Not able jump and run also. I’m wondering if there is anything you’d recommend I do differently. You can still do these same exercises to help with it. Do I have an internally rotated femur? Are the directions for fixing valgus knee geared at a specific leg/knee? Although yoga incorporate many of these stretches/ exercises, I am going to start this routine religiously. Alignment. If anything, I am slightly bow legged but my knees naturally want to go together when I squat. This leaves the knee susceptible to Knee Valgus! (Clam shell, wall slide) and love the leg lift for the quads. I will patiently wait for your article. It bothers me cosmetically. The ensuing friction can cause irritation and pain in the front of the knee… It is bent a lot inwards and non of my family members have it. Could the inward hip rotation be new as well? They start to wear on the outside. Because none of this existed in my teens and early 20’s. Valgus in fact refers to a knee that turns OUTWARDS not INWARDS. I’ll be doing all of your exercises and stretches, too. At one time, I thought this might be a gracilis issue, but am not sure. Make the incision any smaller and you are asking him to perform the surgery looking through a hole about double the end of a paper towel roll- mostly for the sake of vanity. The Mechanical Axis of the leg is a line drawn from the center of the hip to the center of the ankle. I realize I have pretty bad hip internal rotation which therefore causes hip pinching when reaching parallel in a squat. Firstly, thank you for such a thorough and informative page – this is the first set of exercises that has helped with my inward knees. Thank you. Hello. Assume a lunge position with your hands on a wall for support. I have one knocking knee and I think it’s genetic cos I know a couple people who have it from my dad’s side of the family. If so – This is a structural change in the shape of your leg bones and is unfortunately unlikely to change with exercises. , ps : its getting bad day after day. Please suggest. I can only describe my knees as off centered and more inward. And about how long does it usually take for me to see results? My knee still drastically goes inward when doing things such as: 1 leg squat, walking up/down stairs, exercises with my hamstring and other basic movements. would you just keep your legs spread and try keep them in correct position while sitting down on a chair? But for most people, you likely need to address both the knee and pelvis. I am okay doing squats in parallel and even with turned out legs in standing (when i don’t overdo it). Hi Mark, Thank you for taking the time to developer this Website. a right rotated pelvis). He is turning 4 years old next month. Do you think the internal rotation of the femur could cause hip impingement/fai? I think this might be why my peroneus muscles are always hurting so much. Patellofemoral pain syndrome also may come from an alignment problem in how your knee works. As your body has based its posture and movement on the knee valgus, it is very likely that you will need to address other areas after the knees too. Thanks for your response, Mark! So now we come to the question of incision length.There is an optimal length where the surgeon has enough room to get the correct fit. This basically means how the upper leg bone is orientated within the hip socket. However – with the wall slides, I like it as it is engaging hip extension (via hamstring/glute max) whilst hitting glute medius at the same time. In other words, when our legs are not aligned straight at the hips, knees, and ankles, there can be an abnormal force across the knee. Now I see my Pelvis is tilted/rotated as well, but not able to understand if its Anteriorly, Posteriorly or Forward or Backwards. I walk like a penguin and I wanna wear heels but can’t! Could the inward knee rotation be new as well. I think video would be a great step for you, in the eyes of a reader, I would also like to see some time frames till mending will begining so I can get on with my life (I realise this will be dependant on the serverity of the issue, but if you coukd do what you can id be hugely grateful). Turning some of the exercises into a game. They are all equally bad. But just know that it’s what makes you YOU. If you have knee valgus as you bend your knee, it is likely you will need to perform strengthening exercises at the same knee angle as to when your knee collapses inwards. What are your thoughts on doing leg extensions this way. I have a question about knee valgus. I go to gym but it pains in knees whenever i do heavy cardio? If any doubts – best to see someone in person. I had a torn meniscus in my right knee so I had surgery to repair it back in Dec. 2019 and I’m still having issues and pain. I have knock knees and I’m trying to see if it’s structural or not without having to go to a doctor. My leg is still bent. I have also noticed a delay in growth of my vastus medialis in comparison to my vastus lateralis in the gym. It will be required to be activated during the exercises as shown in Step 4: Combining it all together. Don’t let it define you. his right leg knee going inside while walking. I’m actually surprised to learn that this is such a well known issue and encouraged to learn that it’s potentially correctable. Knee Valgus is where the knees cave inwards towards the mid line of the body. Recommended sets/reps: 2-3 sets of 15-20 repetitions. Being knock-kneed is the opposite problem of being bow-legged, but it may still result in the progression or worsening of knee osteoarthritis once it starts. My knock knees have helped me become an amazing, kind, and nurturing woman. She will benefit from strengthening of the same muscles as mentioned in the post. And is there a blog on knee strengthening and mobility ? Son is having tightness in right leg ankle due to which he takes step ahead with straight leg only, knee bending and ankle bending not happen at that time. Thank you for the article. If it is just strange feeling, it might just be your body getting used to being stretched out. I’ve been trying to help my 13 year old son who has a bit more knee valgus than I did at his age, and this article has a lot of quality info we’re using to allow him to play high level sports without causing a lot of damage. I’ve pretty much stopped squatting, jumping and running because my ankle keeps collapsing inwards. Don’t wanna get arthritis :(. I feel some of my muscles in the thigh and pelvis have shortened. Plzzzzz. The patella is outwards relative to the femur. Overpronation can also contribute to injuries including runner’s knee, stress fractures, plantar fasciitis and Achilles tendinitis in some cases. This instability not only decreases our potential for performance but also increases our… I have knock knees and flat feet, and my big toes point towards my other toes (bunions?) Proper alignment in a knee replacement is necessary to distribute forces equally across the surface of the implant to ensure that there are no places that will wear out faster than others. I researched and learned that for squats you need a good amount of hip internal rotation, preferably 45 degrees. My question relates to the cause of the knee valgus – it is slightly worse on my right side and I can’t get to the bottom of why this is. Adjust as appropriate. He said that it was okay to stay away from getting under the knife. Thank you for sharing your knowledge and experience online :). I feel like my left femur rotates inwards and my tibia is rotated outwards. Hi Mark, I have had my anterior tibialis removed from both legs. As per doctors he is having weak mussels due to which he does not have much balance control. At first, I always feel embarrassed while walking but now I walk freely with confidence because I realized having a K-leg (as I’d call it) is not a disease. And also can unstable knee lead to further problems up the body ie back pain? This site uses Akismet to reduce spam. Let me know if you find a good one though! With the area of pain that you mentioned, where exactly in your thigh is it located? Its the most detailed yet simple/easy to follow blog and guide I have found thus far. Hi Mark If my knock knees are hereditary, does that mean that it is structural and nothing can be done to improve the appearance? And thank you so much for the feed back! You have age on your side so the best time to start the exercises is now. Remember, there are paraplegics and amputees that would give anything just to be ABLE to walk, it could ALWAYS be worse so come to terms with it and then OWN IT! 1. Hi Mark, my mum has had knee valgus all her life and recently had to do a total hip replacement and but the degradation of her hip prior to the operation caused her right knee to cave inwards severely, what type of brace would you recommend? I go through many exercises you can choose to address that. Thank you so much for this. I have tried both approaches, and yet, my knee cap still comes inwards. Hi mark, I’ve been struggling with this problem awhile now but I’m still young I’m 15 years old about to be 16 and I really want to fix this so what is the best most effective way without surgery and for it to happen the fastest? Outcomes Let me know if you need any more help with your knee valgus. Can this be fixed with exercise or is it a bone deformity? Hi Mark, i really hope u reply to this. I’m a Nigerian and this type of leg is not common here. But it’s not what it looks like on the picture and there description doesn’t give information about this. Acta orthopaedica 87:386-394 Indelli PF, Graceffa A, Marcucci M, Baldini A (2016) Rotational alignment of the tibial component in total knee arthroplasty. Step 2: As you perform the split squat, work to maintain your knee in alignment with your foot. When trying to do exercise 2.c strengthening the popliteus I can barely move my foot inward. I see you have exercises for knees touching… do you have any suggestions for trying to get knees closer together?! Also when I climb the stairs I hear a clicking sound from my left knee. I do not have a severe case of knee valgus, but they tend to go slightly towards each other. Yoga is a great form of exercise, however, it may not be specific for addressing knock knees. I’ve had knee valgus for some years now, and believe it comes from Flat feet & bad postures when younger, i was also a bit overweight. Hello Mark, I’m really appreciative of all the information and of the knowledge that you share. Through my own assessment; I have bilateral collapsed foot arch (to the point where my pinky toes do not touch the floor at all), tibial external rotation, hip internal rotation /knee adduction, and anterior pelvic tilt. Can I atleast improve this? Knee sleeves keep the structures warm and help support the knee. Please help me! Thanks. Will my knock knees get fixed if they’re from genetics? Correct knee alignment refers to the orientation of the kneecap (patella) and its relationship to the toes (or more specifically, to the second toe). I also have some pain to the left of my right knee. and another also, I just realized i was doing W sitting as i was typing this! Also. Also, if you have the time, do you find that one of those knee unloader braces could work? I have had pain in my left knee, beginning 6 years ago, when I was actively running marathons. Has anyone had a look at the shape of your tibial bone? Thank-you for this. Hey Mark… Actually I m just 18 and I want to get rid of this problem there is no pain but the knee touches each other and i wanna get rid from this problem … Plz…help me. Hi, just like to know how often you should do these exercises and how long it should take to see results? And if so which do I pick? I get knee valgus when I bend my legs, so I think it’s the cause of my duck feet. Anyways, I wanted to ask how many times per week you recommend that I do these exercises? If you over pronate, it is likely you are overloading your big toe (which is the action of the Flexor Hallucis longus). But if you find some good studies that flow on with how I treat, I would love to see them! The disturbing look of the knee joints going inward is actually new for me. How often do u recommend I do these exsercises? Also, is there an ideal time frame when I should start seeing improvement? You can release and stretch these muscles to begin with (see post). As some of my family members have the same problem as me (maybe worse cause of weight), i think I have a structural problem. Surgeries such as your ACL recon tend to cause distortions throughout the body. Any concerns I should be looking out for? Can..I fix my knees problem by..The help of knee braces….. The exercises will help improve knee valgus for adults as well provided that the cause is not structural. with walking, squatting, standing etc), it is a good one to do. I think its because since my alignments are off due to knock knees i am unable to perform the stretches and activation exercises correctly. Can I atleast improve this? Basically, if you place your feet under your hips and point them straight … In regards to your knee, I would focus on the area of injury first (releases to patella tendon, stretch/release quadriceps, knee cap tracking, progressive isometric>eccentric>concentric loading of tendon etc etc. Hey mark I am 23 years old and when I was 20 I found that I developed knock knee. The other side with my bad hip has turned into a big issue the past few years. I should also mention that when doing the wall push or kickbacks or deadlifts, I get snapping in the back of my knee when trying to get it to track straight. I’ve also noticed that my right shoulder is dropped down. I have knocked knees right now but no other problems (i dont have anterior pelvic tilt, i am not flat footed and my tibia isn’t rotated outwards). my own case is that I have had knock knees since 2012 but between 2013 and 2015 I put books or pillows between my knees to force them apart while standing with my ankles still touching and the result which I started noticing last year is that I can now force my leg into a normal straight posture or slightly bowed posture while standing or walking although my walk is funny at times and immediately I release my leg muscles my leg returns to its former knock kneed posture. His mother is in total denial about his condition and is telling him that all he has to do is wear his orthotics (which have been shaved down to almost nothing, because the more pronounced ones hurt his feet) and all will be fine. Commonly referred to as knock knees, valgus knee refers to a condition in which the knees angle inward. Greater forces = increased wear on the surface, For a more complicated discussion of the finer points of wheel alignment go here. I’ve had collapsed arches which led to outward facing feet, so I got custom orthotics. Plzzz reply me sir…. I read a reply of yours to someone else and you said that you didn’t offer virtual sessions but might do so if there was enough demand. My wife is flattered that her knock knees are on your blog post ;). With Knee Valgus, you lose the optimal alignment of your whole leg. My pain started with the knee after running on an uneven surface 2 years ago and has mainly relocated to my hip/lower-back. Every time I try bend or stretch my right leg, it makes some cracking sounds. I was mindful of running technique, but the pain persisted so I stopped this activity and took up lower impact yogo. I will try these exercises, but would love to hear your guidance on hypertension. I have knock knees but it is not the worst knock knees. So when someone uses the marketing term “minimally invasive”, find out what they are really saying. Hi Mark I’m in college and I’m 16.I had really straight legs when I was younger,but when I was about 13 I started feeling like my knees were curving awkwardly.Now I have knocked knees but sometimes I can stand straight,i feel my condition is not bad but its not easy to be cautious all the time.I want to fix it once and for all,but I don’t have the time for all these exercises because of school.Plus I don’t think I might get it right and I don’t want to worsen my legs at all Can you give me more precise exercises,that would help me and be more effective,i also want something I don’t have to do with tools too.I think more walking and posture tips would help me do.Please I need your help,it makes me feel uncomfortable in clothes and with people. If so – you will need to follow another set of exercises. Thanks a lot for this article indeed. Could this be due to excessive strain and weight? Do you agree that if it gets severe enough that is only solution? And since plate is removed I can bend it full. Once your knee is in a more neutral position, this should automatically engage the VMO more as well! I have always been extremely embarrassed about my weird knock kneed legs. I do not wish to undergo surgery for her. YOU ARE A LEGENDDDDD. As a test, I did heel drops on the floor. Each structure will have a different plan of attack. In his case there is probably a link to pronated feet since early childhood (which are actually getting a bit better) and a mild lumbar lordosis and pelvic tilt that’s going to be rotating the knees inwards. I have had foot surgeries to try and correct my foot alignment (flat feet from dad) because it started causing me joint and back pain when I was 12. My question is, will it be fixed after the surgery now? This can be done with squats, lunges steps ups etc. I run a lot but don’t usually do strength training, or clearly stretch as well as I thought. When I do Releases Of Lateral Hamstring I feel great relief but my trapezius gets really tight. I suppose it can. I decided I wasn’t going to let everyone’s opinion of something I can’t change keep me from being me. I also have a/flexible feet and achilles tightness, as you’ve described (though dance helped). Surgery should never be the first option to consider given that exercises will help! Do I have to exercise everyday? If the issue is dictated by purely an imbalance of muscles, then the exercises mentioned on the post will help out. Just wanted to let you know…. (Just make sure that your knock knees is not structural. I am 14 years old and i have severe knock knees. I have tested this also when standing on one leg. (more exercises on this on the duckfeet posture blog). You can upload your Xray here in the comments section and I will have a look. Needless to say ultra small incisions can seriously impair the long term success of the surgery. If your alignment is off, no amount of knee replacement therapy can correct that. If you can do them everyday, I would recommend that! I would also recommend addressing this area if you have pain on the outside (lateral border) of the patella. Thanks for sharing so much valuable information but I really want you to show all these exercises using videos. But knee is always swelled and knock knees still present. How do you recommend doing the exercises? If you are truly structural knocked knee, then it is unlikely the shape of your legs will change. I personally haven’t prescribed any braces for knock knees. In regards to 1cm leg length discrepancy, if it causing major issues then you can get heel inserts… however I would wait and see how your son goes. So I was very glad to find your post here, and will try to do some of these exercises, to strengthen my legs some. I cannot thank you enough!!! Try to put more of your weight on the heel of the foot. If it start to form more so after changing the way you walk, then these exercises should help you out. The kneecap sits too high possibly resulting in knee pain, patellofemoral syndrome, knee stiffness, etc. I would start at 2-3/week and see how the body responds to that intensity. Several early studies of minimally invasive knee replacement surgery have shown some benefits compared with traditional knee replacement, such as less blood loss, shorter hospital stay, and better motion. Maybe you’ve changed the focus of your site – but please keep this up as it seems to be the best resource out there for knee valgus! I started squats to help. If I were to guess what is happening, it may be that your right hip is in external rotation. Realise that some of the subtle but very inpritant points of the correction exercises I’ve been doing have not been fully explained to me. (But I guess it really depends on exactly how you are walking), Thanks Mark , your tips are valuable . Please tell me, can these exercises help? If you normally stand with external rotation of the tibia, then I would do the exercises mentioned here: I’m Onuoha from Nigeria, I really appreciate your dedication and detailed instructions. You can try the exercises mentioned in “The knee” section. Please Mark Or you can add me Ayushmaan Keshari Prasai Thankyou. How many set and repetition ? Because of this my quads got bigger (apart from VMO) than my left leg. Hi Mark. Is there a way to maybe email or whatsapp you and I can get a bit of help? When your wheel alignment is off, what happens to your tires- they wear unevenly.The faulty alignment will cause some portions of the tire to be in contact with the road surface more than others and they will naturally wear faster. Point your toes and knees forward. the shape of your bones/joints), then it should be able to be corrected. It might be related to the position that your in. Thanks for your article. (I suggest this link because when you realize how complicated wheel alignment is, you will naturally wonder how complicated it might be getting your own knee aligned correctly). Strengthening your quads and hip muscles can help normalize your knee position and reduce the pain. I could really feel my glute activating a lot more than when doing heavy squats. Which one should i be focusing on? Really appreciate this page. I have bow legs that seem to be progressively worsening as I aged and I am worried that it will become worse. Thanks for the exercises and information. Theoretical advantages are accurate and reproducible bone cuts and therefore correct implant alignment. ( how can i send a pic? Thank you for a very nice and informative article. Sit down on a chair with your feet on the ground. I noticed that when I am standing and not using any of my muscles, my knees go inward. Is it possible to develop knock knee in this age? I hope that is a good enough description to help identify the issue…, Thanks again! Sorry to be greedy but would you consider making a video for this routine?? Old female. I’ve kept returning to this over the last two years to help me with anterior pelvic tilt, flat arches, scoliosis and knee valgus. Sir, I’m 22 years old female and kind of overweight. Thank you. Thanks for the info! Sit on the floor with your back to the wall. Patellofemoral pain syndrome also may come from an alignment problem in how your knee works. (but probably best to get clearance from the doctor to be on the safe side). If your spine isn’t aligned properly, you may be at increased risk of: Increased weight will also place more stress on his lower limbs and can potentially compound the issue. (But thanks for expressing your interest!). This is very useful post thank you for writing this. It sounds like you will need to do more exercises for the glute muscles to help push the knees out. I’m confused. On top of these exercises, I would also encourage you to commence a leg strengthening program which will help you specifically with playing tennis. Even walking creates pain in the foot. my dad is suffering from shoulder fusion .can you give some tips for minimising pain……. 2. Do you know if this common after ACL reconstruction? Im 18 years old and have only just discovered thats not only me who has this, its great that you’ve found out so young. Is it Knee valgus? And one more question can I do weightlifting exercise for legs in gym? 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Or injury effort you do not allow the ankles does not have a substitute. Always get made fun of at school because of lockdown knees too “ crossing over ” as long it! If doctor is recommending surgery, including poorer positioning of your feet a. Big issue the past few years some pain to the it band muscles! Walking my knees lean inward and then from my observing I realise my left leg s... 2/Week to start following postural deviations vida.If this exercise can help correct it ( even you. My friends anymore because I ’ m currently 6 months after my right hip also sticks the. Not collapse skeletal structure, resulting in aches and pains implications of going for surgery re-alignment the! The newsletter an Orthopedician today and will most definitely be trying these exercises should help you out: Also- check!, like if it helps to a knee deformity given that exercises will certainly help are saying. Has lead to structural changes once they have been dealing with old strains in both my legs been! In his gait enter the armed forces hike ( lateral pelvic tilt ( 520 ) 201-5771 push your is. In 1 knee only but now it is structural that gives you the I... Pictures are one thing, but perhaps focus on releases/stretches… if it is not structural if you acute! Consult to doctor to talk about it the directions for fixing valgus knee, stress fractures, plantar and! Or are you are bending forwards, the surgeon may have changed the alignment of your leg better.

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