Knock knee is a common childhood condition in which the knees touch when the child is standing up, but the lower legs splay out, causing a greater-than-normal distance between the ankles. Adults can also have knock knee, usually as a result of arthritis or a knee injury. Exercises can help strengthen and stabilize the knees, and reduce any discomfort or postural problems caused by the condition.
Knock Knee Symptoms
In most cases, knock knee is not considered serious, and the condition usually rectifies itself by the age of about 7. However, if the condition persists, it might be a sign of a bone development problem, such as rickets. If the gap between your child's ankles is greater than 4 inches after the age of 10, their knees are uneven or they feel pain when walking, see a doctor for an accurate diagnosis. In adults, persistent knock knee can increase pressure on your joints and exacerbate arthritis. Strengthening the muscles that support your knees can help reduce pressure on these joints.
Seated Quadricep Contraction
This exercise will strengthen your knees and quadriceps, the muscles at the front of your thighs. Sit on the floor with one leg outstretched and a rolled-up towel under the knee. Contract your quadriceps and push the back of your knee into the towel. Hold in this position for about three seconds, relax and repeat 10 times. Do the whole series on your other leg.
Leg Straightening Exercise
Lie on the floor with your legs out straight and a rolled-up towel under one knee. Slowly straighten the knee that's resting on the towel by contracting your quadriceps and lifting your heel off the floor. Hold in this straight, raised position for about five seconds, lower and repeat the exercise 10 times on both legs.
Hamstring Curls
These muscles, at the backs of your thighs, work with your quadriceps to support your knees. This exercise helps build strength in your hamstrings to help them perform this supportive function. Stand up tall with your hands resting on the back of a sturdy chair or table for support. Shift your weight to one leg and bend the other one back behind you, keeping just your toes on the floor. Contract your hamstring muscles to lift your heel up toward your buttocks, keeping the movement controlled. Hold for up to five seconds, then return the leg to the starting position and repeat 10 lifts before switching to the other side. Make sure you keep your knees together throughout this exercise, with a very slight bend in the supporting leg to keep the knee from locking.
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