Knock knees, medically termed as Genu Valgum, is a common bony deformity. If a person with knock knees stands with his knees together, his lower legs will be spread out so their feet and ankles are further apart than normal. Knock knees that develop later in childhood or don’t improve with age can sometimes be associated with an underlying problem, such as: an injury or infection, genetic conditions, rickets.
Surgical correction of the knee may be considered when serious knee percussion is sustained into adulthood or with underlying medical problems. In most cases, knock knees don’t need to be treated because the problem tends to correct itself as a child grows. If you find you have knock knees, you can try the following tips.
Side lunges practice your abductors, hamstrings and quadriceps. Stand with your feet hip-width apart and your arms in front of your chest. In a steady motion, take a big step laterally to your left. When your foot comes to the ground, bend your knee, and push your butt backward. When you feel a strong contraction on your hip and other thigh, stand up, bring your feet back together and repeat to the other side. Continue to go back and forth for 10 to 12 repetitions. If you want more resistance, hold a medicine ball in front of your chest.
Side step-ups need to use a weight bench or chair. At the time of standing, the right side of the body is facing the bench and arms on the chest. In a steady motion, place your right foot on the bench, press down and lift your body in the air. When your right leg is straight, hold for a second, lower yourself and repeat. After doing 10 to 12 reps, switch sides. As with side lunges, hold a medicine ball for added resistance.
Lying abduction is carried out from a side-lying position. Lie on your right side with your legs stacked. In a steady motion, lift your left leg toward the floor at a 45-degree angle and hold for a second. Slowly lower your leg and repeat for 10 to 12 times. To increase resistance, hold a dumbbell against your thigh when you raise your leg.
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