Knock knees bothering you? These 5 exercises are sure to bring you relief

Knock knees are a major bone issue that can make things worse in the future. But these exercises for knock knees can help.
knock knees
You can rectify knock knees, naturally. Image courtesy: Shutterstock
Nikita Bhardwaj Updated: 10 Nov 2023, 16:42 pm IST
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If you observe carefully, you will see that most people suffer from knocked knees. Yeah, of course, its severity might vary from person to person, but if the problem is not corrected, then this problem can increase, as you age. If how to fix knock knees without surgery is what you are seeking answers to as well, then read on to know the most effective knock knees exercises. 

But before we understand how to fix knock knees in adults, let’s understand why this problem arises in the first place.

Here’s everything you should know about knock knees

Knock knees is basically the misalignment of knees. You can totally disgnose it by yourself. All you have to do is stand straight, keeping your knees together. You will see a gap of three or more inches, between your ankles. That’s because your knees have de-shaped, and are converging inwards.

There can be many reasons that can lead to knock knees like: 

1. Injury

2. Arthritis

3. Obesity

4. Deficiency of nutrients like vitamin D and calcium

5. Doing exercises with the wrong posture

6. Not walking correctly

Here are five knock knees exercises that are sure to help you

If you are wondering how to fix inward knees, then here are great tips for knock knees treatment for adults.

1. Butterfly flutters

Yes, this is a yoga pose that stretches your knee cap, and other adjoining muscles in such a manner that their alignment can be rectified. The more you flutter and bring the knee towards the ground, the better your knee alignment will become over time.

knock knees
Try the butterfly pose to receive benefits galore! Image courtesy: Shutterstock

2. Side lunges

Side lunges are great for knock knees correction, especially your inner thighs. Apart from that, it also helps to align your knees, so that you improve your posture and stance. This is how you do a side-lunge: start by standing tall, feet hip-width distance apart. Take a wide step out to the left. Bend your left knee, as you push your hips back. Push off with your left leg to return to the standing position.

knock knees
Try side lunges. Image courtesy: Shutterstock

3. Cycling

Who would have thought that a basic exercise like cycling can help you correct knock knees? Do it at least for 30 minutes on a regular basis to position your knees better.

4. Sumo squats

If you observe carefully, then you will figure that doing sumo squats will move your knees outward. This makes it one of the best knock knees exercises. This movement helps in pushing the kneecap and the other muscles to their right location, and that’s why this exercise is considered to be one of the best, when it comes to rectifying knock knees.

knock knees
Sumo squats are good for your butt too! Image courtesy: Shutterstock

5. Leg raises

You can even do sitting leg raises. Here, you can sit straight on the chair and from a 90 degree, you can raise them to 180 degrees.


Keep an idea of your risk of weight-related issues.

Check BMI

Or else you can lie down and do leg raises. Just lie down straight, put your palm under your butt, and lift your legs. Once they make a 90 degree angle with your upper body, hold it for a few seconds and then bring them back.

Do it for 20 to 25 times in four sets.

Exercises you should definitely avoid:

  • Running
  • Aerobics
  • And playing games like: volleyball, basketball, soccer, etc. Basically, anything requires a lot  of running
knock knees
Running is a complete no when it comes to knock knees. Image courtesy: Shutterstock

When do knock knees become painful?

Severe pain in joints, bad posture, problem in walking, bone deformity, etc. are some problems that you might face, if you don’t work towards knock knees correction. Basically, due to the wrong posture, your muscles bear extra burden on them. There is a lot of wear and tear on that front as well.

Although, there are various surgeries that can help you tackle this issue, but of course, they come with their own side-effects. So, can you fix knock knees without surgery? Yes, but you need to be at it.

So, before your knees bear the brunt of it, do a self-analysis and if you find that you have the condition, then start the above exercises right away.

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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