Knock knees (genu valgum) occur when the knees angle inward and touch while the ankles remain apart. While common in children, this alignment variation often presents differently in adults. This article explores the role of exercise in addressing knock knees in adults.
Understanding Knock Knees in Adults
In adults, knock knees can arise from various factors, differing from the typical self-correction seen in many children. This can be due to biomechanical imbalances, where certain muscle groups are weaker or tighter, leading to altered gait and alignment.
Common adult-specific causes include weakness in the hip abductor and gluteal muscles that stabilize the pelvis. Previous injuries to the knee or hip, or the development of arthritis in these joints, can also contribute to genu valgum. Structural bone issues, such as an abnormal angle in the thigh bone (femur) or shin bone (tibia), can also contribute to this knee alignment.
How Exercise Influences Knock Knees
Exercise plays a supportive role in managing knock knees in adults, primarily by addressing muscular imbalances and strengthening surrounding structures. While exercise alone may not structurally alter severe bone alignment issues, it can significantly improve functional symptoms. Goals include enhancing stability, reducing discomfort, and improving overall limb mechanics during movement.
By targeting specific muscle groups, exercise creates a more balanced force distribution around the knee joint. Strengthening hip abductors, gluteal muscles, and core stabilizers pulls the knees into a more aligned position and improves gait efficiency. This approach focuses on mitigating the condition’s impact and potentially preventing its progression, rather than offering a complete cure for underlying structural bone problems.
Specific Exercises for Support and Alignment
Targeted exercises strengthen the muscles that stabilize the hips and knees, improving overall limb alignment and reducing strain. Clam shells are effective for strengthening the gluteus medius, a hip abductor that stabilizes the pelvis and prevents inward knee collapse. To perform them, lie on your side with knees bent and stacked, then lift the top knee while keeping feet together, engaging the outer hip.
Glute bridges strengthen the gluteus maximus and hamstrings, aiding hip extension and pelvic stability. Perform by lying on your back with bent knees, feet flat, and lifting hips until your body forms a straight line from shoulders to knees. Side leg raises target hip abductors (gluteus medius and minimus); lie on your side and lift the top leg straight up. Straight leg raises strengthen quadriceps and hip flexors, supporting knee extension and hip stability; lie on your back and lift one straight leg.
Wall sits engage the quadriceps, hamstrings, and glutes isometrically, building strength and endurance in knee-supporting muscles. Lean your back against a wall and slide down until your knees are bent at a 90-degree angle, holding the position. Consistent execution with proper form provides intended support and alignment benefits.
Other Treatment Pathways and When to Seek Medical Advice
Beyond specific exercises, a comprehensive approach to managing knock knees in adults involves other treatment pathways. Physical therapy provides personalized exercise programs and gait analysis to identify specific movement patterns contributing to the condition. A therapist also offers manual therapy techniques and stretches to address muscle tightness or imbalances.
Orthotics, such as custom shoe inserts, can be recommended to address foot overpronation, a common contributor to genu valgum altering lower limb alignment. For individuals with excess body weight, weight management significantly reduces the load and stress on the knee joints, easing symptoms and preventing progression.
Lifestyle modifications, like avoiding prolonged standing or activities that exacerbate knee pain, are also beneficial. Consult a doctor or orthopedic specialist if you experience persistent knee pain, notice worsening alignment, or have difficulty walking due to knock knees. Assessment determines the underlying cause and severity of the condition. In severe cases of structural knock knees that cause significant pain or functional limitations, surgical options like osteotomy, reshaping the bone, might be considered.