Treat Knock Knees with Easy Stretches & Exercises

Knock knees (or knocked knees as some people call it) is the common term for genu valgum or knee valgus. If knock knees is not something you’ve always had, it might be coming from flat or weak feet, weak quads, or tight adductors & hip internal rotators. If that’s the case, these stretches & exercises may help: www.askdoctorjo.com/treat-kno...
One way to help strengthen the area is to do squats while making sure you are not bringing your knees together. If you bring your feet closer together, this can help prevent your knees from coming inward.
Next, working on your peroneal or fibular muscles is a great way to loosen up the area in between your knees and feet.
Ankle strengthening with or without a resistive band is also a great way to strengthen your feet and ankles. Ankle eversion and inversion are the best ones to work on.
Then working on your hips by doing side planks either modified or in a full position, and clamshells with or without a ball at your feet will help correct some weak and tight areas at the hips.
Finally, getting into a hooklying position and using a resistive band, doing leg or hip roll outs is a great way to strengthen your hips
Related Videos:
Knee Pain Relief Exercises & Stretches
• Knee Pain Relief Exerc...
10 Best Knee Pain Strengthening Exercises
• 10 Best Knee Pain Stre...
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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Treat Knock Knees with Easy Stretches & Exercises:
• Treat Knock Knees with...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@Abdullah-fk9bz]

AskDoctorJo when I hold my Muscle I can’t even rotate my foot it hurts so much and the foot starts shaking? Can you help with this

[@althom9928]

Great video. Thank you

[@sreechandra9738]

Is there any diet for knock knee

[@indriadrayton1132]

My left knee doesn't straighten when I squat with forward pointing feet.

[@mohamedansari1436]

I hope my knees will recover soon... Tq so much.... 🥰

[@kaimazlan5883]

I've been doing these exercises every single day for over 2 months now. and I'm so happy to see improvement of my knees. Thank you so much! goodluck to everyone too

[@AskDoctorJo]

You're welcome! Glad they are helping.

[@cheaterarjun4714]

@@AskDoctorJoare they gone now?

[@RADHEY007]

please tell are the legs straight now?

[@marah7170]

I think i m to old for it

[@perry1540]

Am I the only one who doesnt like to take pictures because your knees look weird. Or is that just me

[@straykidsi.n7222]

Me too

[@saumyarajput8877]

Same

[@kez850]

Definitely an anxiety of mine

[@devoteesofshreevishnu6676]

No... I am exact like u

[@NumanKabir]

me too

[@eunicepauline4684]

I always loss my confidence seeing my legs 🤧 I hope you help me

[@missmaurya864]

Any change??

[@charlizemaniquis5331]

Any change?

[@tyizrandom8670]

Same😩😪

[@musarratbegum8574]

Sameee I cryyyyyyyyyyy so much

[@PinoySeamanTv]

o my we have the same feeln

[@shamikahenderson3782]

I love the fact that there is a community of us that understand each other I can really relate to the comments

[@gregrumping4593]

I used to be really insecure in pants and jeans because of this but I play football now and we stretch every day man it helps a lot I’m a lot more confident honestly just stretch like I used to be in a lot of pain just sitting on the floor with my legs extended it was very uncomfortable but after stretch you become more flexible and it helps with knock knees for me

[@selinaarthur5420]

Hy Can I get your number?

[@karissawilliams4056]

@@selinaarthur5420 😭😂😂😂

[@anjalisoni428]

Hey what's ur age ? ....As I'm 22 , Will streching work at this age ?

[@Modest.Pelicans.Dad.]

Same when I play football it helps 2 we also strech

[@runcoweezrun8143]

How long it took you before you had the desire results?

[@sweetdreamsx6383]

Me watching this video crying cause I only found out about it now and I wanna be a professional dancer ✌️😙

[@hazelnut4209]

Sweet Dreams x I just have a bad posture overall because all I do in life is stare at a screen✌️😗 now I’m crying bc I’m getting anxious that people are going to point it out

[@azucena6160]

I REALLY WANNA GET RID OF MY KNOCK KNEES BEFORE SCHOOL STARTSSSS WHICH IS NEXT MONTH AHHH I’VE BEEN ON KZbin FOR ABOUT 3 HOURS LOOKING FOR EXERCISES TO GET RID OF THEM:(( also hi i’m 12 and my knock knees make me really insecure 😔

[@mochi_4726]

@@azucena6160 ah damn this is my first vid in my research did you find ANYTHING GOOD😭🖐️

[@jeniyakamille1266]

Same im drowning in tears rn and surgery for this ish is $50,000 and im only 12 so my mom isn't gonna pay for that for me and they're a huge insecurity for me ✌️😙

[@molly6457]

theyluvsusiee SAME LMAO IM 13 AND HAVE U SEEN ANY DIFFERENCE? 💀or do u have any tips bc i go back to school in a week👁👄👁

[@uhidk9652]

I rather be bow legged then have knocked knees 💔

[@ken438]

I swr bruh🤦🏾

[@raliixaviero4674]

THIS. Knocked knees is the reason i stopped running😢

[@amari_bels]

I have false curvature legs, someone tell me what to do

[@dangoay6736]

Same

[@ryuvelyz179]

i'd rather be none these sucks

[@catluvssexctrucks]

When I was doing research for myself a couple of years ago there were no helpful videos and I really thought I was alone but I’m so happy you made this ! Very helpful

[@shrutimishra2154]

Did you improve?

[@jonahramos8811]

@@shrutimishra2154 I want to know the same thing, I feel like the internet has no good evidence on if this stuff is actually treatable. I haven’t read or watched anything from people saying they fixed their knock knees

[@cristals8340]

Thank you so much for this, I remember looking for this in middle school and now a high schooler I can correct them Edit: small difference but better than nothing

[@AskDoctorJo]

You're welcome.

[@nebiyu-3612]

did it work?

[@khushnoodfatima45]

Did it work

[@anujaparashar9031]

Did it work?

[@basedcataphract5852]

It did

[@faithnanyangwe3496]

I can't wait to wear shorts 😭

[@swetadas841]

Same

[@valenciapowell3879]

Yeessss. I’ve been told my whole life that I cannot wear shorts😩

[@satishranjanyadav3048]

I am bullied

[@vivek7212]

8 Months Ho gaye Kya aapke knock knee Sahi Ho gaya kya pls reply me mujhe tabhi trust hoga ki exercise se ye problem Sahi Ho sakti hai

[@christianmaano4591]

Finallyyyyy

[@Giftedwithbeauty]

I definitely had this my whole life..., all of my dads children have inherited it

[@NishaSingh-fh6ey]

Is it curable?

[@msmels1875]

@@NishaSingh-fh6ey some people have to get surgery in order to fix, there's a lot of variables that lead to knock knees. It could be a problem in your hips or in your ankles, most of the time it is fixable

[@faithsharon2757]

How

[@Abdullah-zr7mw]

If your upper body is not in proportion with your legs it leads to knocked knees most of the time.

[@juliannaromanyk7898]

It’s either a hip issue or a foot issue (flat feet). Watch the video on knock knees by Bob and Brad physiotherapists for more info.

[@johnnyguzman2519]

I only get this problem when I walk or I’m just standing

[@s4turn444]

i have knocked knees i’ve had them my entire life and they’ve never caused me any pain or discomfort, i only want to fix them for aesthetic reasons since they’re one of my biggest insecurities. i’m going to try these stretches everyday and see if i get any results, i’ll update if i see any differences :) update: i only did the stretches for about two weeks, not enough time to see any noticeable results, but unfortunately life has gotten in the way. once i’m not busy i’ll get back to doing them and let y’all know!

[@amv1255]

so...any difference ?

[@s4turn444]

@@amv1255 unfortunately i haven’t seen that much of a difference but i blame it on the fact that i can’t do some stretches because i don’t have one of those resistant bands. i really need to get one lol

[@amv1255]

@@s4turn444 hmm ok. I do not necessarily have knock knees, they only touch together when my ankles are together, like normal. It is just that they are not straight, and that makes me not want to show my legs. Been watching videos to see if any of them can help., but i guess surgery is the only way.

[@elenasullivan4522]

@@amv1255 Don’t do surgery unless it’s absolutely necessary. Not good for the wallet but more importantly you don’t want to risk getting something messed up if it goes wrong.

[@amv1255]

@@elenasullivan4522 Yeah, thx for the advice

[@MoMo-py3od]

Thank you for sharing this, it means a lot.

[@AskDoctorJo]

You're welcome.

[@sheilarementizoofficial7862]

I love this exercise, it’s kinda help for me to be confident , thinking that I’m not alone . Thank u Doc.

[@AskDoctorJo]

You're welcome.

[@hindienglish8194]

Hello doctorJo How much time will these stretches take to give visible results

[@travis8106]

15 seconds in and I’m sold on this channel already

[@Princess_Crap_Bag_Phalange]

Same! 😊 she has such a good vibe

[@tadbubs]

Dr. Jo, not only are you a ray of hope and happiness (I love your presentation style and character), you are also straight-up, succinct, and science-based. Thank you for lighting up our world with your positivity and enlightening us with your knowledge. I have a question: I had an ACL tear some years ago (I am now 63 years young and very active). My genu valgum came about steadily and I slightly injured my knee again but, it healed. I just have difficulty jogging or running again. Some have suggested surgery and others non-evasive physio-therapeutics. Based on these limited descriptions what would be your feedback on whether to try evasive or non-evasive solutions to my situation? I know it's tough to know for sure unless you actually see the client but, what does your experience tell you?

[@AskDoctorJo]

Thank you! I would always recommend physical therapy first. Even if you end up needing surgery, you want to be as strong and flexible as possible. "Pre-therapy or pre-hab" can significantly help recovery time after surgery.

[@tadbubs]

@@AskDoctorJo , Exellent! Thank you, Dr.

[@AskDoctorJo]

You're welcome. Good luck!

[@rickygaston4599]

Are there any tips that can be done while in class or suggestions on the types of shoes to avoid to help build strength in the ankles. THANKS

[@zorrofms]

It's not what my legs are inward but it's the joint bone which is so can you help me with that or by doing these exercises it'll be enough to cure my knock knee?

[@tyramitchell6540]

Yes I am subscribed to your channel, your video have been life changing especially during this pandemic. Thx 🙏 for sharing your expertise.

[@AskDoctorJo]

Thanks for subscribing, and you're welcome.

[@saralanguay6055]

what would you recommend for major glute pain (sort of in sciatic nerve area) as a result of lifelong knock knees? (If you mention it in the video I’ll get there :D)

[@dr.gunjanpuneetrathi56]

Very informative video

[@neilirvinbautista9412]

How long does it usually take to correct a knocked knees? Considering doing the exercise everyday?

[@teetee-zq3og]

Do u still have it?

[@la_sea4951]

Hope you do a follow along excercise

[@janeluchera9089]

How long does it take for me to see the results?

[@mariakolovou1154]

the thing you said in the beginning about squats had always bothered me because my feet were never aligned when i did them,they automatically were one behind the other...i still do it because my right knee hurts when i'm trying to have them aligned

[@artidwivedi4345]

hello mam thank you for this wonderful video!!! mam i want to ask that is surgery is only option for correcting the knock knees ????

[@parniant2632]

Hello doctor! Hope you have a good time:) I have both knock knees and flat feet issues. What should i do for fixing them??

[@august9533]

Knock knees can sometimes be a result of flat feet as u develop as a child. Easiest thing you can do for urself is get some insoles and use them constantly. Doing these exercises will also help with the knock knees.

[@oooo-xc8cj]

Thank you Mam because I could sleep painlessly for your very useful advice thank you very much once again

[@AskDoctorJo]

You're welcome.

[@technicalfact7163]

Thank you so much 🥰💗💗

[@AskDoctorJo]

You’re welcome.

[@juliemaecuento4247]

How many days this will work?

[@wunthya9890]

Wow never looked at my knees till a couple months ago.Thx for the vid.

[@AskDoctorJo]

You're welcome.

[@bharathkannangcs-rs1gz]

Is this work

[@gautamkumar-ez6hp]

Very useful video sister

[@AskDoctorJo]

Thanks.

[@rajvlogdance7]

Thanks

[@AskDoctorJo]

You're welcome.

[@Drwithcamera0]

@askdoctorjo plz have you any video on trigger point release from legs below knees gastronemous and popliteous muscle.

[@mdzeeshan102]

Okay im gonna try all this exercise and also update this as i guess changes

[@carolloh8889]

Thanks,it's useful.

[@AskDoctorJo]

You're welcome.

[@manishayadav-tn5th]

New subscriber ✨ really appreciate this video, very helpful. I have a question doctor jo, how long will it take to correct slight knocked knees, if you r exercising regularly?

[@alaadellastripper3181]

Month maybe

[@lindrajane1884]

Works great, looks great,

[@bharathkannangcs-rs1gz]

Is this work

[@R.J.MacReady1982]

Thanks. I have rolled my ankles many times. I find my body evens everything out (for the negative) but I get unbalanced either way. I feel like my right tibia is just going to snap one day. I'm thinking knock knees are the precursor to a bad time. But if I can start to train myself away from that, maybe bracing my right ankle-knee area, I may be able to help myself out

[@bharathkannangcs-rs1gz]

Is this work

[@AngelRodriguez-lf3zp]

anyone have an update? did it work for you?

[@ItachiUchiha-cq3lv]

I don’t have flat feet. But I got more subconscious about my knees (I’m in my early 20s). They’re only like that when I stand.

[@vbhv1955]

bro you can jus ask any medical ninja

[@pradiptamang07]

Make or recommend me the best exercise video on treatment of carrying angle Mam????

[@AshT.]

Can we also do something for flat foot?

[@blastermaster271]

I Haver this problem and I will try them and I will get you updated and I am going to correct them. I swear !!

[@AkashKumar-hf8rp]

Any results

[@faithnanyangwe3496]

In how many days can I start seeing results?

[@marymccarthy8332]

Hey Dr. Jo, I am a subsriber and faithful follower. I have been using these exercises to correct valgus with some success. I am still way out of alignment, but my question is: can a brace that is worn at night help? Thanks.

[@AskDoctorJo]

Thanks. Unfortunately, a brace probably would not help, but it really depends on what specifically is causing the alignment issues (weakness, tightness, degeneration, etc.).

[@poojajha9492]

Thanks ✨ for this I tried them since 4 months before And had came again to thank u with all my heart ✨💜

[@AskDoctorJo]

You're welcome.

[@Lucky99k]

Really

[@rblessedmom4821]

Hi, did you notice a difference?

[@israaahmed7412]

Are you still having the knocked-knee?

[@a-amitsingh7303]

Thank you God bless you love from india 🙏

[@AskDoctorJo]

You're welcome, and thanks.

[@sujaniwithanage2858]

thank you DR joe, this was the video i was looking of you for my mother. it was great. Nice explanation too.

[@AskDoctorJo]

You're welcome, and thanks.

[@abhishekkhot8657]

I'm in mid 30's and since childhood I had this Problem....hope I'm able to make better shape if not fully....

[@ayoiitskii_1234]

Did it work

[@sefjung99]

Hi Dr. Jo. I have XO legs, what exercise should i do? Knock knees but bowed calves

[@Nate_is_Great]

New subscriber. Two questions: would you suggest using a resistance band around your hips during squats? And also, how would one correct standing posture if suffering from this condition? For example, lying on the bed, my leg flails out, so how about keeping it straighter with a pillow on the side, and as I stand focus on a very slight external rotation to stop caving in? Wondering if Alexander Technique could be helpful...my doctor told me having knock knee caused my Bakers Cyst...

[@AskDoctorJo]

Thanks for subscribing. Squats with a resistive band is another great exercise. Possibly, but I really don't know since I can't evaluate you. If it is something that has started recently, it's probably worth getting a PT evaluation to get some tips that would work best specifically for you.

[@Nate_is_Great]

@@AskDoctorJo thanks, my chiro doc is the one who said use a band around the thighs when doing squats :)

[@jaywardhanmourya]

Thanks for solving my problem . 👍

[@AskDoctorJo]

You're welcome.

[@bharathkannangcs-rs1gz]

Is this work

[@khinthirimyatthu3397]

Can the hips hurt after doing these exercises?

[@rohitjha971]

Thanks love from India

[@AskDoctorJo]

You're welcome.

[@kavitalama1316]

How many chances of these exercise will work

[@dianaalbert608]

I will try this

[@bharathkannangcs-rs1gz]

Any improvement

[@sofiasousapires]

Hi Princess Remy! Are the pups getting treats for Christmas?

[@AskDoctorJo]

Woof! Too many treats :-)

[@nicolasalfred9021]

I've been doing the first exercise before i watched this video

[@multistannotamultiplug7876]

How long it takes? I need asap

[@kristine556]

Does workingout on thigh gap can rectify knees alignment automatically ??

[@MahenderSingh-jc2ui]

Mam...how many days..weeks ...or months ... would it take to recover and get a perfect leg shape ?

[@joelsams1672]

Will it correct it or just stop it from increasing

[@mikioni]

thanks

[@AskDoctorJo]

You’re welcome.

[@Kjbanks1204]

How often are we supposed to do these exercises

[@coolmovies9512]

I have try many exercises still my knock knees to straighten but if I try this if it works , I promise I will share ur KZbin link to my Facebook page and friends

[@pman7865]

Love your videos Dr Jo! Please could you do a video for fixing bow legs?

[@AskDoctorJo]

Thanks! It's on my list.

[@jennifercooper3149]

Amazing video! Thank you! How often should these exercises be done? Subscribed!

[@AskDoctorJo]

Thanks! Therapeutic exercises can be done 1-3 times a day.

[@jennifercooper3149]

@@AskDoctorJo thank you!! 1-3x/day everyday? Will definitely do my best!

[@AskDoctorJo]

You're welcome! Yes, everyday as long as they are not increasing pain, soreness is okay.

[@unexplored_india1594]

thank you Dr, it was very hepful

[@AskDoctorJo]

You're welcome.

[@bharathkannangcs-rs1gz]

Is this work

[@George-zi6mz]

Hi Doctor Joe is it safe to do these stretches with artificial hip joints? Are there safe alternatives? I'm 8 weeks post op but previous knee vulga got worse after operation. Had double hip replacement. Thanks

[@AskDoctorJo]

That's still pretty early in your recovery. You will need to ask your doctor or physical therapist if they are okay to do, and if you are cleared of your precautions yet. Unfortunately, I don't know since I can't evaluate you.

[@newrozbrindar7502]

How long until u see results?

[@buhlemwanza632]

Hi Dr. Jo, Thank you for your service towards the community you are helping a lot of people Quick question As you were doing the side plank you mentioned “if your cannot come forward you may not be ready to do this just yet” Are you essentially saying that first the Peroneal muscles and ankles first need to be losened via stretches in order for us to have the mobility/flexibility to do the side plank fully? Thanks, apologies if my question is unclear

[@AskDoctorJo]

You're welcome. Flexibility there helps, but it's more about the strength to do the plank. For a proper plank, one should be able to come up and push slightly forward so the hips are not flexed. Otherwise, other muscles are used, so it might be better to modify it first.

[@debayanroy1223]

Just a amazing video sister

[@AskDoctorJo]

Thanks!

[@lavernewalker5616]

I would like to get rid of my knock knees .am 60 years old would it be possible at this age?

[@polarisgreen6624]

how many times a day do I need to do this exercise for a better results 🙏🙏🙏

[@coolmovies9512]

How many days would it take me to straighten my knock knees

[@SachinSharma-ed4fd]

Sister how much time it takes

[@swatii_medico]

Is it really works please tell the experience ones......????

[@vivianlam4139]

with the lockdown, I finally have time to fix my whole body lol being wayyy too underweight as a kid means I got these horrible knock knees and rounded shoulders...any suggestions on how many times to do the sets daily, and how long? should I just do them till feeling the slight muscle burn?

[@AskDoctorJo]

It's different for everyone depending on what your diagnosis is, how long you've had it, and how your body reacts. This might help: kzbin.info/www/bejne/i6CVc61te5hmb6s

[@Official-tn4sn]

P

[@antara120]

Any results????

[@tyramitchell6540]

Hi Dr.Jo can you tell me what type of pillow you are using in your video & where did you purchase?

[@AskDoctorJo]

The one I’m using is called the Womfy, but it’s no longer available. I have reviewed another pillow I really like from SleepOvation. You can learn more about it here: kzbin.info/www/bejne/rF6xomunopyFh80

[@thiwanka.w92]

Any one got results?

[@dashiellruiz6996]

Would knock knees be the the reason why my left knee is constantly in a flex position im pretty sure i have tight hips but just doing those modified side planks i can feel a tight knees bu my hips lo

[@rituarora7266]

Dear doc, my son is 7yearsoldand Haha knock knee problem. Can it be cured ?

[@fernandciraco4189]

Hello, I accidentally pushed my knee inwards. It was extremely painful. I had to push it back into place by pushing behind my knee. Can you tell me what I can do to avoid this happening again. Thankyou

[@ninakaluibe569]

Am in early 50s,Have always had knocked knees growing up. Last year started having serious knee pains. Presently on medication. Can the knocked knees still be correct with exercises?

[@witcher7014]

Are weak and tight muscle are the same or different ?

[@secretcode9405]

Will it work when i have knocked knee with my left leg will it still fix it when I'm 13?

[@hamed5635]

Hi Doctor Jo. My orthopedist told me: You need HTO (High Tibial Osteotomy). So I want you to give me some clues about exercise for not having surgery.

[@AskDoctorJo]

I don't know since I can't evaluate you. You need to go see a physical therapist for an evaluation and treatment.

[@ananduac4827]

How long it takes?

[@ganeshbollaram1931]

After twenty years it is possible or not

[@yuvrajrathod5099]

Surely if we do these exercise knee problem will be corrected

[@corrina7536]

This is great and all but what if this is something you've had all your life?

[@ultimatewarriors5749]

It will work

[@InCognito-vx8gi]

Not really. That is something these videos never addresses. Knock knees can come from two different things. First is a wrong posture and wrong way of distributing weight, the second is a skeletal deformity. The first one can be corrected with exercises, the second can't. You have to live with it.

[@ultimatewarriors5749]

@@InCognito-vx8gi how do I know which one I have

[@stephanybenavidez8816]

@@ultimatewarriors5749 im guessing it depends in your weight. if you know your overweight (usually what also caused them not just a little fat) then its most likely that you can fix it with exercise.

[@oishi9096]

@@ultimatewarriors5749 I had an x-Ray done and a doctor looked at it

[@shreya5589]

I will be regular and see how it gonna end. Because of knock knee I won't be able to pursue my dream so yeah I will update my progress too .

[@Raya7766]

Hi. Do you have a video for bowlegs?

[@troykirton4574]

Glad you mention that i want to know if they have videos for stupidity

[@jimmorrison8014]

So how long does it take to straighten out your legs if you keep exercising your hips

[@sageartchannel3363]

Depending on your age, the severity of it, teenagers would be easier than middle age

[@user-xu5eu8po7f]

Sorry but I didn’t get this clearly: If someone has over- pronation outwards; he/she should only train the ankle outwards with the resistance band? Or train the ankle on both inwards and outwards?

[@devansullivan8229]

I had 2 really bad keen injuries and had this for almost 2 years after

[@chris2673]

And then how did it go away?

[@devansullivan8229]

@@chris2673 it didn't