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When you have knock knees, it’s important to stay fit and strengthen your leg muscles while minimizing the impact on your knees. Your doctor or physical therapist may recommend low-impact, joint friendly exercises such as biking, swimming, or walking. Additionally, talk to them about exercises that are specifically targeted to the knees but won’t increase your risk of injury or arthritis, such as:   Doing alphabets with your toes Standing kick-backs Wall squats Leg lifts Step-ups If you have knock knees as a teen or adult, they can increase your risk of developing knee pain, arthritis, and exercise-related injuries. Ask your doctor to recommend a physical therapist who can suggest safe and appropriate stretches and exercises to help strengthen your knees and prevent complications.  Unfortunately, stretches and exercises alone can’t correct the appearance of knock knees. However, they can help prevent injuries and keep your condition from getting worse.  The kinds of exercises you should do will depend on factors like the severity of your knock knees, your age, your body type, and your overall health. There are a variety of yoga poses and exercises you can try to build strength, flexibility, and stability in your knees. Yoga is particularly helpful for treating knee problems when combined with physical therapy. Look for a qualified yoga therapist who has experience treating knee problems, or ask your doctor of physical therapist to recommend someone. They can teach you how to do the poses and exercises correctly so that you do not further injure your knees.  Some good knee-strengthening poses include the Warrior poses and the Triangle pose.  Iyengar-style yoga may be particularly helpful for treating knee issues related to knock knees, such as osteoarthritis and knee pain. Do a search online for an Iyengar yoga instructor near you. You can also use Pilates to strengthen your knees, relieve tension, and improve the mobility of your knee joints. Find a Pilates instructor who can guide you through some good knee-strengthening exercises, or ask your doctor or physical therapist to recommend someone. You can also find guided Pilates routines online that are specifically designed to treat knee problems, like this one: https://www.nhs.uk/conditions/nhs-fitness-studio/knee-problems-pilates-exercise-video/. The Feldenkrais method involves working with a certified instructor to correct the way you stand, move, and use your body. Feldenkrais techniques may be helpful for improving your gait and the alignment and stability or your knees. Search online to find a Feldenkrais therapist near you, or ask your doctor or physical therapist to recommend one.  Before working with a Feldenkrais practitioner, make sure that they are Guild Certified. You can find a directory of international Feldenkrais guilds and associations here: https://feldenkrais-method.org/en/iff/member-organizations/. Good running shoes can do a lot to take the strain off your knees and ankles, and you can benefit from them even if you aren’t an athlete. Go to a store that sells athletic shoes and explain to the salesperson that you are looking for shoes that can help you with your knee problems. They can help you pick out a pair that’s right for your specific needs. They will likely recommend running shoes that are designed to correct overpronation (the foot rolling inward when you run or walk). Your doctor or physical therapist may recommend special shoes or braces that can help correct the alignment of your feet and knees. These devices can also take some of the pressure of your knees, preventing your knock knees from getting worse. Ask your doctor or physical therapist what kinds of devices will work best for you.  Many people with knock knees have one leg that’s longer than the other. Orthotic shoes can help correct the difference, making it easier to walk and run without putting strain on your knees and feet. Additionally, orthotic shoes can prevent your feet from rolling inward as you walk. This is a common gait issue in people with knock knees. You may also benefit from a leg brace that supports the outside part of your knee joint. In addition to exercising safely and appropriately, you can protect and support your knees by eating foods that strengthen your bones and the surrounding tissues. Talk to your doctor or a dietitian about what foods are best for the health of your knees. They may recommend:  A range of colorful fruits and vegetables, especially antioxidant-rich choices like berries and dark, leafy greens. Foods rich in omega-3 fatty acids, such as fish, seeds and nuts, and vegetable oils. Lean proteins, such as fish, poultry breast, and beans. Anti-inflammatory spices, such as turmeric and ginger. Foods rich in calcium and vitamin D, such as dairy products, eggs, fortified cereals, and canned fish with bones. Carrying extra body weight can put strain on your knees, making your knock knees worse. If you’re concerned about your weight and how it might be affecting your legs, talk to your doctor, a physical therapist, or a registered dietitian. They can recommend weight loss strategies that are safe and healthy for you. Your doctor will likely recommend a combination of diet modification and increased exercise to help you safely manage your weight.
Try low-impact exercises to strengthen your knees. Work with a physical therapist who has experience treating knock knees. Strengthen your knees with yoga. Do a knee-friendly Pilates workout. Try the Feldenkrais method to improve joint stability and alignment. Wear well-fitting running shoes to support your knees. Discuss getting leg braces or orthotic shoes for extra support and gait correction. Eat a diet that supports your bone and joint health. Work on losing weight if your knock knees are related to obesity.