Knocked knees is an abnormal curvature of the lower legs, resulting in a large gap between the feet and ankles when the knees are touching. The medical name for knock knee is genu valgum. Individuals with severe valgus deformities are typically unable to touch their feet together while simultaneously straightening the legs.
WHAT CAUSES KNOCKED KNEES AKA K- LEGS?
Weak abductor muscles, which are found on the outsides of the hips and thighs. The muscles involved with abduction are the gluteus maximus, gluteus medius, gluteus minimus and tensor fascia lata. Think of the word abduction to mean “to take away.” Therefore, the leg or hip abduction exercises lift your leg out to the side and away from your mid-line. To correct knocked knees, you need to do abductor-strengthening exercises such as:
Side Step-ups
Side step-ups require the use of a weight bench or chair. Stand with your right side facing the bench and your arms in front of your 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
Lying abduction is done from a side-lying position. Lie on your right side with your legs stacked. In a steady motion, lift your left leg at a 45-degree angle to the floor and hold for a second. Slowly lower your leg, repeat for 10 to 12 reps and switch sides. For added resistance, hold a dumbbell against your thigh when you raise your leg.
Wall Abductor Squeeze
Wall abductor squeezes require an exercise ball. Stand with your left side facing the wall, and hold the ball against the wall at stomach height. After lifting your left leg, bend your knee and get your thigh parallel to the floor. Steadily press into the ball with your outer left leg and hold for a full second. Slowly release the pressure and repeat. After doing 10 to 12 reps, switch sides.
Standing Abductor Stretch
The standing abductor stretch is an easy way to target your abductors. Stand up tall, cross your right foot behind your left and bend from the waist toward the foot that’s behind the other. This targets the hip abductors on the left side of your body. Holding on to a chair or placing your hands against a wall lets you easily maintain your balance. Twenty seconds is the right amount of time to hold this stretch, according to The Stretching Institute. The muscles on the right side of your body stretch the same way with your feet in the opposite positions.
Side Lunges
Side lunges work 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.
By Teri Mendes
