How To Fix Knock Knees In Adults
If you’ve ever stood in front of a mirror and noticed your knees touching while your ankles stay apart, you’re not alone.
This common alignment issue, known as knock knees or genu valgum, can affect daily activities, from walking comfortably to enjoying sports. For many adults, knee knocking brings discomfort, instability, or even pain over time.
Understanding how to fix knock knees in adults can open doors to effective solutions, whether through simple lifestyle changes or professional interventions.
We’ll explore everything you need to know about knee knocking, including causes, treatments, and practical steps to regain confidence in your stride.
What is knee knocking, and why does it matter?
Knee knocking, or knock knees, occurs when the knees angle inward and touch each other while the feet remain apart. This misalignment can lead to uneven weight distribution, putting extra stress on the joints. In adults, mild knock knees might go unnoticed, but more pronounced cases can cause knee pain, instability, or contribute to conditions like arthritis.
Interestingly, while knock knees are often seen in young children as part of normal development, they can persist or develop later in life. If you’re wondering, “Can you fix knock knees?” the answer is yes—many adults successfully address knee knocking through targeted approaches. Learning how to fix knock knees starts with recognising the signs early, such as difficulty standing straight or fatigue in the legs after activity.
Common causes of knock knees in adults
Understanding the root causes is key to figuring out how to fix knock knees in adults. Unlike in children, where growth plates naturally adjust, adult knee knocking often stems from acquired factors.
- Injury or trauma: A past knee injury, such as a fracture or ligament tear, can alter alignment and lead to knock knees over time.
- Arthritis: Conditions like osteoarthritis or rheumatoid arthritis wear down the joint, causing the knees to shift inward.
- Nutritional deficiencies: Low vitamin D or calcium levels can weaken bones, contributing to knee knocking in adults.
- Obesity: Excess weight places additional strain on the knees, exacerbating mild knock knees into more noticeable issues.
- Genetic or congenital factors: Some adults inherit a predisposition, or underlying conditions like skeletal dysplasia, that play a role.
If knee knocking is affecting your mobility, it’s worth exploring how to fix knock knees to prevent long-term complications.
Can you fix knock knees? Yes, here's how
The big question: Can you fix knock knees in adults? Absolutely, though the approach depends on severity. For mild knock knees, non-invasive methods often suffice, while severe cases may require surgical correction. The goal is to realign the knees, reduce pain, and improve function.
Start by consulting a specialist to assess your condition. They might use X-rays to measure the angle of misalignment. From there, you can learn how to fix knock knees tailored to your needs, whether through exercises or advanced treatments.
How to fix knock knees in adults without surgery: natural approaches
Many adults prefer to explore how to fix knock knees in adults without surgery first. Non-surgical options focus on strengthening muscles, improving posture, and managing symptoms. These methods are especially effective for mild knock knees and can significantly reduce knee knocking.
- Weight Management: Shedding excess pounds eases pressure on the knees, helping to correct mild knock knees naturally.
- Orthotics and Braces: Custom shoe inserts or braces can support proper alignment during daily activities.
- Physical Therapy: A therapist can guide you on how to fix knock knees in adults without surgery through personalised plans.
Consistency is crucial—many see improvements in knee knocking within weeks of starting these strategies.
Knock knees exercises: Build strength and alignment
One of the most accessible ways to address knock-kneed is through knock-kneed exercises. These target the hips, glutes, and thighs to pull the knees outward and stabilise the joint. Incorporate knock knees exercises into your routine 3-4 times a week for best results.
Here are some effective knock knees exercises to try:
- Side lunges: Step sideways, bending one knee while keeping the other straight. This strengthens the outer thighs and helps fix knock knees. Do 10 reps per side.
- Clamshells: Lie on your side with knees bent, lift the top knee while keeping feet together. Great for glute activation in knock knees exercises.
- Wall squats: Lean against a wall, slide down to a squat position, and hold. This builds quad strength to combat knee knocking.
- Leg raises: Lying on your side, lift the top leg straight up. Repeat 15 times to target muscles that support how to fix knock knees.
- Hamstring curls: Using a resistance band, curl your heel towards your glutes. Essential in knock knees exercises for balanced leg muscles.
Remember, while knock knees exercises can help mild knock knees, consult a professional to ensure they’re right for you.
Managing mild knock knees: Everyday tips
Mild knock knees often don’t require drastic measures. Focus on how to fix knock knees in adults without surgery by making small changes.
Wear supportive shoes, avoid high-impact activities that worsen knee knocking, and maintain good posture.
Quick Tip: Did you know that simple habits like standing with feet hip-width apart can gradually reduce mild knock knees over time?
When to consider surgery: How to fix knock knees surgically
If non-surgical methods aren’t enough, surgery might be the answer to the question, “Can you fix knock knees?” Osteotomy, where the bone is cut and realigned, is common for adults. This procedure corrects severe knee knocking and prevents further joint damage.
Surgery is typically recommended when knee knocking causes persistent pain or arthritis. Learning how to fix knock knees in adults through surgery can restore normal alignment effectively.
Knock knee surgery recovery time: A step-by-step guide
Concerned about knock knee surgery recovery time? It varies, but most adults start partial weight-bearing within days, with full recovery taking 6 months to a year.
- Weeks 1-4: Use crutches, focus on gentle range-of-motion exercises. Knock knee surgery recovery time in this phase emphasises rest and swelling control.
- Weeks 4-8: Gradually increase walking; physical therapy helps rebuild strength during knock knee surgery recovery time.
- Months 3-6: Return to light activities. Full knock knee surgery recovery time allows most to resume normal life by this point.
- Beyond 6 Months: Complete healing; continue knock knees exercises to maintain results.
Patience is key—knock knee surgery recovery time ensures long-lasting correction of knee knocking.
Trust Dr. Rik Kundra for expert knee care
As a leading consultant orthopaedic surgeon with over 20 years of experience in knee surgery and sports medicine, Dr. Rik Kundra is your trusted partner in addressing knock knees.
Specialising in knee joint preservation and complex knee disorders, he offers personalised solutions, from knock knees exercises to advanced surgical options like osteotomy.
Whether you’re dealing with mild knock knees or seeking how to fix knock knees in adults without surgery, Dr. Rik’s expertise as a top knee surgeon in Dubai ensures comprehensive care for athletes and everyday individuals alike.
Ready to straighten your path? Book an appointment today.
Disclaimer
All content and media on this page are created and published for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Meet Dr. Rik personally for appropriate medical diagnosis and advice.
