What Are Knock Knees? Causes, Symptoms, Exercise & Treatment 

Written by Dr Ajay Shakya, BPT, MPT (Neurological Conditions)  
Published: Sep, 2023 | Last updated: August, 2026
All clinical content is cross-referenced against peer-reviewed literature. See References below

This article will explore the topic of Knock knees or genu valgum, including causes, exercises, and treatment options. Explore how to improve leg alignment and find relief from this common orthopedic condition. Let's explore how to identify and manage this condition. Knock knees, or 'genu valgum', can be a source of discomfort and self-consciousness for those who experience it. Fortunately, there's a proactive approach that can make a substantial difference: knock-knee exercises. In this guide, we'll explore how targeted exercises can help improve leg alignment, alleviate discomfort, and boost your confidence.

What Are Knock Knees?

Knock knees, medically known as genu valgum, is a leg alignment condition where the knees tilt inward and touch or nearly touch while the ankles remain wide apart, giving the legs a distinctive "X" shape. While this alignment is a normal, harmless part of growth in young children under age eight, persistent or adult-onset knock knees stem from underlying mechanical issues. In a healthy joint, walking forces are spread evenly across the knee, but genu valgum shifts your body weight heavily outward onto the lateral compartment. This uneven load compresses the outer cartilage while overstretching the inner ligaments, creating continuous joint strain.

This misalignment often originates further up or down the lower body chain. Weak hip abductors, particularly the gluteus medius, allow the thigh bone to roll inward when walking, squatting, or climbing stairs. Similarly, severe flat feet or collapsed arches force the shin and knee to collapse inward. Over time, this constant uneven pressure destabilizes kneecap or patellar tracking, causes chronic pain, accelerates joint wear, and increases the risk of early-onset osteoarthritis. Fortunately, targeted physiotherapy focusing on hip strengthening, foot arch support, and movement retraining can restore balance and relieve pressure on the joint.

Causes of Knock Knees

Knock knees, medically known as "genu valgum," is a condition where the knees angle inward when a person stands with their feet together. Several factors can contribute to the development of knock knees, including:

1. Genetics: Family history can play a role, as some individuals may inherit a predisposition to this condition.
2. Childhood Development: Knock knees are common in young children as part of their natural growth and development. Most children naturally outgrow this alignment as they develop.
3. Nutritional Deficiencies: In rare cases, deficiencies in vitamins such as vitamin D or calcium can affect bone development and contribute to knock knees.
4. Injuries or Diseases: Traumatic injuries to the leg or certain medical conditions, like rickets, can lead to knock knees.

Treatment Options for Knock Knees

The treatment of knock knees depends on its severity and underlying causes. Here are some common treatment options:

• Observation: In children, mild cases of knock knees often resolve as they grow. Doctors may recommend monitoring the condition without intervention.
• Physical Therapy: Physical therapy can help strengthen muscles around the knees and improve alignment. It is often recommended for mild to moderate cases.
• Bracing: For children with more severe knock knees, orthotic devices or braces may be prescribed to guide proper growth and alignment.
• Surgery: In rare and severe cases of knock knees that don't respond to other treatments, surgical intervention may be considered. Surgical procedures aim to realign the bones.

Exercises for Knock Knees

Here are some corrective exercises for knock knees. These exercises focus on strengthening the hip abductors (outer thigh and gluteal muscles) and stabilizing the pelvis, helping improve leg alignment and reduce inward knee collapsing over time. Remember to perform these exercises regularly and consult with a healthcare professional or physical therapist if you have any concerns.

1. Clamshells:

• Lie on your side with your legs bent at 90 degrees and your feet together.
• Keep your feet touching and lift your top knee as high as you can without moving your pelvis.
• Lower your knee back down.
• Perform 2-3 sets of 10-15 repetitions on each side.

Why Clamshells Help:

Clamshells isolate the gluteus medius and minimus. Strengthening these hip abductor muscles helps stabilize the pelvis and prevent the thigh bone from collapsing inward toward the knee.

2. Leg Raises:

• Lie on your back with your legs straight.
• Lift one leg off the ground, keeping it straight, and hold for a few seconds.
• Lower it back down.
• Repeat with the other leg.
• Perform 2-3 sets of 10-15 repetitions on each leg.

3. Inner Thigh Squeeze:

• Sit on a chair with your feet flat on the ground.
• Place a softball or cushion between your knees.
• Squeeze your knees together, engaging your inner thigh muscles.
• Hold for a few seconds, then release.
• Perform 2-3 sets of 10-15 repetitions.

4. Standing Hip Abduction:

• Stand with your feet hip-width apart.
• Place a resistance band just above your ankles.
• Lift one leg out to the side against the resistance of the band.
• Hold for a few seconds, then lower it back down.
• Repeat with the other leg.
• Perform 2-3 sets of 10-15 repetitions on each leg.

Why Standing Hip Abductions Help:

Performing hip abductions in a standing position builds dynamic hip stability while bearing weight, encouraging proper tracking of the knee and hip during daily activities.

5. Wall Squats:

• Stand with your back against a wall and your feet shoulder-width apart.
• Slide down the wall into a squat position, keeping your knees aligned with your ankles.
• Hold the squat for 10-15 seconds.
• Slowly stand back up.
• Perform 2-3 sets of 10-15 repetitions.

6. Standing Calf Stretch:

• Stand facing a wall or a sturdy surface.
• Place your hands on the wall for support.
• Step one foot back, keeping it straight, and press the heel into the ground.
• Feel the stretch in your calf and hold for 20-30 seconds.
• Repeat with the other leg.
• Perform this stretch several times on each leg.

Nutritional Advice

Maintaining good bone health is crucial, especially for individuals with knock knees. Here are some nutritional tips that can benefit both bone health and those dealing with knock knees:

• Calcium-rich foods: Include dairy products (like milk, yogurt, and cheese), leafy greens (such as kale and spinach), and fortified plant-based milk alternatives in your diet. Calcium is essential for strong bones.
• Vitamin D: Ensure you get enough vitamin D, as it helps your body absorb calcium. Spend time in the sun, eat vitamin D-rich foods like fatty fish (salmon, mackerel) and fortified cereals, or consider supplements if recommended by a healthcare provider.
• Protein: Include sources of lean protein like poultry, fish, beans, and legumes. Protein is essential for overall bone health and muscle development, which can support joint stability.
• Omega-3 Fatty Acids: Foods rich in omega-3, such as fatty fish, flaxseeds, and walnuts, have anti-inflammatory properties that may benefit joint health.
• Vitamin C: This vitamin, found in citrus fruits, strawberries, and broccoli, aids in collagen production, important for the health of joints and connective tissues.
• Magnesium: Incorporate magnesium-rich foods like nuts, seeds, whole grains, and leafy greens. Magnesium supports bone density and muscle function.
• Phosphorus: Foods like dairy, meat, and whole grains are good sources of phosphorus, which works alongside calcium for strong bones.
• Limit Sodium: Excessive salt intake can lead to calcium loss from bones, so aim to reduce high-sodium processed foods.
• Hydration: Staying adequately hydrated is important for overall health, including joint health. Water is essential for maintaining the cartilage in your joints.
• Moderate Caffeine and Alcohol: Limit caffeine and alcohol consumption, as excessive amounts can interfere with calcium absorption.
• Maintain a Healthy Weight: Being overweight can exacerbate the strain on your joints, so maintaining a healthy weight through a balanced diet and regular exercise can reduce stress on the knees.

Read more

1. Hip Fracture Healing Time: Understanding Key Factors
2. Shin Pain at Night - Causes and Physiotherapy Treatment
3. Knee Cap Dislocation Cause, Symptoms, and Treatment
4. Baxter's Nerve Entrapment - Causes, Symptoms, & Treatment
5. Piriformis Syndrome Exercises and Stretches: Quick Relief!
6. Lateral Knee Pain Exercises & Treatment
7. ACL Special Test for Examination of Knee Stability

People also ask

Q1. Can knock knees be corrected by exercise?

Exercise can help improve knock knees to some extent by strengthening inner thigh muscles and stretching outer thigh muscles. However, complete correction depends on the severity and underlying causes. While exercise is beneficial, it may not entirely eliminate structural or genetic factors contributing to knock knees.

Q2. What is the fastest way to cure knock knees?

The fastest way to address knock knees typically involves a combination of approaches. Exercises to strengthen inner thigh muscles and stretch outer thigh muscles can help improve alignment. However, complete correction may require time. For more immediate results or severe cases, consult with an orthopedic specialist who may recommend orthotic devices, braces, or surgery, though these interventions may involve longer recovery periods.

Q3. Can knock knees be cured naturally?

A complete natural cure for knock knees is rare, as the condition can be influenced by genetic and structural factors. However, mild cases may see improvement through natural means like targeted exercises to strengthen inner thigh muscles and stretch outer thigh muscles. Nutritional support for bone health, maintaining a healthy weight, and avoiding excessive high-impact activities that exacerbate the condition can also help.

References

1. Sharma A, Batra A, Ivo R. Genu Valgum. StatPearls [Internet]. StatPearls Publishing; 2023.
2. Kaspiris A, Zaphiropoulou C, Vasiliadis E. Range of variation of genu valgum and association with anthropometric characteristics and physical activity: comparison between children aged 3–9 years. J Pediatr Orthop B. 2013 Jul;22(4):296-305.
3. Palmer K, Hebron C, Williams JM. A randomised trial into the effect of an isolated hip abductor strengthening programme and a functional motor control programme on knee kinematics and hip muscle strength. BMC Musculoskelet Disord. 2015;16:105.
4. Impact of Intensive Physiotherapy on an Adolescent with Severe Genu Valgum Deformities: A Case Report.
5. Stevens PM. Correcting genu varum and genu valgum in children by guided growth: temporary hemiepiphysiodesis using tension band plates.
6. Sabharwal S, et al. Growth modulation by hemi epiphysiodesis using eight-plate in Genu valgum in Paediatric population.

Medical disclaimer:

This content is for informational purposes only and not a substitute for medical advice.

Need personalized help with knock knees? 

If you are dealing with knee discomfort or altered leg alignment, the team at Physio Health and Wellness in Vaishali Nagar, Jaipur is here to help. We offer comprehensive, non-surgical assessments and custom rehabilitation programs designed to improve joint mechanics and restore pain-free movement.

DR

Ajay Shakya

BPT, MPT (Neurological Conditions) · 10+ years of experience

Certified physiotherapist and manual therapist with over 10 years of clinical experience. Specialises in neurological rehabilitation, back pain, neck pain, and sports injuries.

BPT Graduation MPT Neurological Certified Manual Therapist

Physio Health and Wellness — Vaishali Nagar, Jaipur

Address: Kalyan Tower, Vaishali Nagar, Jaipur, Rajasthan 302021, India

Contact: 99938-37979

Email: ajayshakya.shakya09@gmail.com

Timings: Mon – Sat: Morning 07:00 AM – 11:00 AM & Evening 05:00 PM - 09:00 PM · Sunday closed

Map: View Physio Health and Wellness on Google Maps ↗