Knock knees is a difficult condition for some people to live with. It causes your knees to bend inwards and rub against one another while you’re walking.
The main cause of this abnormal knee condition are weak knee abductors that develop on the exterior of the thighs and hips.
With that being said, the best way to straighten out knock knees is to perform hip abductor strengthening exercises.
A couple of the main muscles these hip abductor exercises work are the gluteus medius and tensor fascia lata.
Best Exercises to Correct Knock Knees
Some of the best exercises to straighten knock knees can be found below.
All of these exercises help strengthen the abductor muscles, which then helps correct the inward curve caused by the knock knee condition.
Side Lunges
According to My Knock Knees Fix, these exercises work primarily the hamstrings, quadriceps, and abductors in people with knock knees.
To perform this exercise properly you’ll need to begin by standing up straight with your feet hip width apart.
Now, take one step to your left, and then bend your knees to a 90 degree angle.
Once you start to feel a sharp stretch in your hip and your thighs on the other leg you should hold this stretch for a few seconds before returning to the starting position.
Next, repeat these steps again with your opposite leg, and do this lunge exercise for about 10 reps on each leg.
Side Step-Ups
The next exercise in this hip abductor strengthening tutorial for knock knees treatment are side step-ups.
This exercise will require you to place a chair right next to you.
Now, stand right next to the chair with your right side facing it.
Keep your arms in front of your chest as you place your right foot on the chair.
While you put your right foot on the chair your other foot should be placed on the ground.
Now, lift your body up slowly with your right leg and then drop back to the ground.
Repeat this procedure at least 8 to 10 times before switching to the other leg.
Cable Abduction
Another great hip abductor strengthening exercise to help correct knock knees is the cable abduction.
With this exercise you’re going to need a cable machine.
This exercise is great for knock knees before it really does a great job at strengthening the outer thighs and hips.
To do this exercise simply attach the cable from the machine to your left ankles and set the machine on the lowest setting.
Now, stand with your right side facing the cable machine, and then begin raising your left leg attached to the cables.
Lift your left leg up slowly and then drop it back down to the starting position slowly.
Repeat this up and down motion with your left leg attached to the cable machine for at least 10 reps and then repeat with your opposite leg.
Conclusion
These are just a few of the best exercises to help correct knock knees and straighten your legs. The most important part of performing these abductor exercises is to stay consistent each day until you begin seeing resu
