The Best Exercises to Correct Knock Knees in Adults

Also known as genu valgum, knock knees is a lower leg deformity that causes your knees to turn inward whenever you stand or walk.

Even though this isn’t a life-threatening condition, it can still cause a lot of pain due to the knees constantly “knocking” against one another.

The good news is there are a lot of different exercises for knock knees that can help correct this misalignment of the legs.

What Causes Knock Knees

In children knock knees are actually normal all the way up until the child turns 7 years old, as stated by MyKnockKneeFix.com.

By the time the child reaches the age of 7 he or she grows out of this knock-knee phase.

However, if the knock knees don’t correct themselves over time then there may be an underlying cause.

Some of the most common causes of knock knees in children include:

  • Rickets – This is a bone infection that is usually due to a deficiency in calcium or vitamin D.
  • Obesity – Being overweight or obesity can definitely lead to problems with how the bones in a child’s lower legs grow.
  • Dysplasias – This is a genetic disorder that some children may experience which inhibits bone growth and development.

If a child’s knock knees persist after the age of 7 it may be due to one or more of the causes listed above.

In adults, the cause of knock knees will differ a little.

Some of the most common causes of knock knees in adults include:

  • Osteoarthritis – Particularly osteoarthritis of the knee is what can cause most adults to experience knock knees. This is because arthritis in the knee eats away at the joints until joint deformity forms.
  • Tumor – Tumors can develop in and around the leg to the point where it causes an adult’s knees to begin to curve inward.
  • Fractures – Adults who fracture a bone in their lower leg can experience knock knees when the fracture doesn’t heal properly around the growth area.

Knock knees in adults is much more serious than in children with knock knees because the bones in adults are more mature and correcting the malalignment will be much harder to do.

However, it’s not impossible to correct knock knees in adults over time.

How to Fix Knock Knees in Adults with Exercise

When it comes to knock knee exercises there are a number of different options to choose from.

From stretches that strengthen your hip abductors to exercises that help loosen your tight hip flexors, there are a number of ways to help curve your knees back to a straighter position naturally without surgery.

Check out some of the best knock knee exercises below:

Single-Leg Band Stretch

This is a great exercise to help strengthen your hip flexor muscles which in turn will help push your legs back into a straighter position over time.

To do this single leg band stretch do the following:

  1. Place one end of the resistance band around a table or pole that won’t move when you do the exercise.
  2. Now place the other end of the resistance band around the ankle of your left leg.
  3. Next, push your left leg outward to the side with the resistance band still attached to the anchored object. Keep stretching the resistance band outward until your leg is as far as it can go and hold this position for at least 5 seconds.
  4. After you hold this position for at least 5 seconds go ahead and bring your leg back down to the starting position.

Now switch to your right leg and repeat the steps above.


This is one of the best exercises to strengthen your lower leg muscles and hips in order to reverse the inward curve caused by your knock knees.

To do this exercise follow the steps below:

  1. First, you’re going to want to get into a standing position with your feet about shoulder-width apart.
  2. Now, step forward with your right leg until both your knees bend.
  3. Your left leg should remain behind you and should be as straight as possible.
  4. Your right leg that you’re stepping forward with should be at a 90-degree angle and barely touching the ground.
  5. Now, gradually return to the starting position you began in and repeat the above steps for about 10 reps.

After you complete the 10 reps with your right leg go ahead and switch to your left leg stepping forward.


These are a couple of the best knock knee exercises to help correct genu valgum naturally without surgery. For the best results, you’re going to have to perform these exercises regularly each day for at least a couple of months.


Leave a Reply

Your email address will not be published. Required fields are marked *