Knock knees can be described as a condition where a person’s knees bend inwards and possibly touch one another when the person straightens his or her legs. This condition is caused due to a weakness of the person’s abductor muscles that are present outside the thighs and hips. To straighten knock knees, practicing abductor-strengthening exercises would be a good option. Many muscles like the tensor fascia lata, gluteus medius, etc… are involved in the abduction. Here are some of the exercises that may help people with a knock knee condition:
Side lunges: This form of exercise is capable of offering workouts for the quadriceps, hamstrings and abductors in the patients. Here, the patient will have to stand with his feet hip-width apart and arms in front of his chest. In a stable movement, he will have to take a big step crossways to his left. When his foot reaches the ground, he will have to bend his knees and will have to push his butt backwards. When a strong contraction is felt on the hip and the other thigh, the foot should be brought back to its position and the same should be repeated on the other side. For more resistance, he can hold a medicine ball in front of his chest.
Side step-ups: For doing this exercise, a chair or a weight bench will be required. Here, the exercise should begin with standing with the right side facing the bench and the arms should be in front of the chest. Then, the right foot should be placed on the bench and the other foot should be pressed on the floor, the body should then be lifted slowly. The same should be repeated with the other leg as well.
Cable abduction: With this method, a cable machine is used, to strengthen the outer hips and thighs. Here, an ankle cuff should be attached to the low setting and it should be attached to the lower right leg. The person should stand with his left shoulder facing the weight stack.
Lying abduction: This is done by lying on the floor in side position, where the patient should lie on his right side with his legs stacked. The left leg should be lifted at a 45 degree angle and should be held at the same position for some seconds. Then, the leg should slowly be lowered and the same should be repeated 10-12 times. The same should be done on the other side of the body as well. These exercises will be of great use to patients, who want to straighten knock knees.