A valgus knee is a condition caused by a misalignment of the bones of the knee. It can be caused by a variety of conditions, such as osteoarthritis, bone disease or improper mechanics when lifting weights. With knee valgus, your thigh bone rotates outward while your shin bone rotates inward, resulting in a condition commonly referred to as "knock knee." Treatment for this condition often involves strengthening your thigh and hip muscles, but check with your doctor to determine whether these exercises are right for you.
Bent Knee Bridge
To perform this exercise, lie on your back with both knees bent at about a 90-degree angle and the soles of both feet on the floor. Lift the foot of your affected leg off the ground until it is positioned at the height of your other knee. Press down with the foot still on the ground until your hips and lower torso lift off the ground. Hold this position for about 10 seconds and then return to the starting position using a slow and controlled movement. Repeat using both legs for the prescribed number of repetitions.
Lunges
Stand with your feet about shoulder-width apart and your hands on your hips. Step forward with one leg in an exaggerated stepping motion and evenly disperse your weight among both feet. Begin slowly bending both knees until your hips are about level with your front thigh. Hold this position for several seconds and then return to the starting position. Repeat this exercise using both legs as directed by your doctor.
Single Leg Squats
Stand next to a table or other sturdy support with your affected leg closest to the support. Reach out with your hand and hold onto the object, being sure that you don't support any of your weight with your arms. Lift the foot that is farthest from the support off the ground, and bend your knee until your foot is behind your body and you're standing on one leg. Begin slowly bending your support leg and lower your body as far as possible while supporting your entire weight with your leg. Hold this contraction for a second and then return to the starting position by straightening your support leg. Repeat using both legs as directed by your doctor.
Step-ups
This exercise requires a set of stairs or other step approximately 8 inches high. Stand in front of the step with your feet about shoulder-width apart. Step onto the step using your affected leg and lift your other leg onto the step. Step down using the same leg that you used to step up onto the step and return to the starting position. Repeat 10 to 15 times using both legs to step onto the stair.
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