Knock knees occur when there is a bigger space between your ankles than between your knees, to the point that your knees may touch or knock together, says The Division of Pediatric Orthopaedics of Morgan Stanley Children's Hospital of New York Presbyterian. The condition is common -- even normal -- in children, and usually corrects itself by seven years of age. Adults can also have knock knees, often due to arthritis or a knee injury. If the condition persists or causes pain when walking, it is important to see your doctor; however, exercises can help strengthen and stabilize your knees and reduce strain on the joints caused by this condition.
Straight Leg Lift
This exercise will strengthen your quadriceps, which are the muscles at the front of your thighs that help support your knee joints. Lie on your back with one leg straight and your other leg bent with your foot flat on the floor, says the American Academy of Orthopaedic Surgeons. Contract the muscles in the thigh of your straight leg and lift it about one foot off the floor, hold for five seconds and lower back down to the floor. Make sure you keep your upper body relaxed and avoid arching your back as you lift your leg, using only the muscles in your working leg to perform the movement. Repeat on the other leg.
Hamstring Curls
This exercise helps strengthen your hamstrings, at the backs of your thighs, to help them support your knees, says the American Academy of Orthopaedic Surgeons. Stand with your hands resting on a wall or the back of a stable chair to help you maintain your balance, then shift your weight to one leg, keeping it slightly bent so the knee doesn't lock out. Move the other leg back behind you, with just the toes on the floor. To lift this leg off the floor, tighten your hamstrings and slowly raise your heel up to your buttocks. Hold for about five seconds then lower and repeat 10 times before swapping legs.
Seated Knee Press
Like the straight leg lift, this exercise also works your quadriceps, says PhysioAdvisor.com. Sit on the floor with one leg outstretched and a rolled-up towel under your knee. Tighten the muscles in the front of your thigh and gently push the back of your knee into the towel. Hold the press for about three seconds, relax and repeat 10 times on both legs.
Lunges
Once you notice your knee and leg strength improving, start adding lunges to your exercise routine, recommends PhysioAdvisor.com. Stand up straight and take a big step forward and lift the back heel off the floor then lower your body straight down, stopping when your front thigh is parallel to the floor. Slowly rise back up and repeat three sets of 10 repetitions on both legs.
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