Can You Fix Knock Knees Without Surgery?

Knock knees or genu valgum, is a condition characterised by inward-facing knees that touch when standing with feet apart. It is quite common in young children and often resolves on its own as they grow. The condition can persist into adulthood, causing discomfort, pain, and even mobility. 

Many people wonder: Can knock knees be fixed without surgery? Fortunately, the answer is yes. With the right exercises, physiotherapy, and lifestyle changes, knock knee treatment without surgery is not only possible but also effective for many people.

In this blog we will understand what is knock knees, some common causes of knock knees in adults and how knock knees can be treated without surgery. Continue reading to learn more. 

What is Knock Knees?

Knock knees is a condition that arises when both knees angle inward and touch each other while the ankles remain apart. Although this condition is harmless and doesn’t interfere with daily activities, in severe cases, it can lead to joint pain, an abnormal gait, and an increased risk of arthritis due to uneven stress on the joints.

What are the causes of Knock Knees in Adults?

There are several factors that can contribute to developing Knock knees, some of which are mentioned below:

• Trauma or Injury: Injury or trauma to the knee or leg bones can lead to improper healing, resulting in knock knees.
• Weight gain: Excessive body weight puts additional strain on the knees, worsening the condition over time.
• Developmental issues: If knock knees developed during childhood and were not corrected, the condition can persist into adulthood.
• Arthritis: Osteoarthritis, particularly in the knee, can cause the knees to shift inward as the cartilage wears down.

It is crucial to address the root cause of the condition to go forward with a treatment plan, this information will help decide the exercises of any other intervention required. 

How can Knock Knees be treated without surgery in adults?

Non-surgical treatments are often the first line of defence, particularly for mild to moderate cases of knock knees. If you're an adult wondering how to fix knock knees without going under the knife, you’re in luck because here’s everything you need to know about how knock knees can be treated without surgery:

Physiotherapy for Knock Knee Problems

Physiotherapy plays a significant role in non-surgical knock knee treatment, particularly for adults. A qualified physiotherapist can assess muscle imbalances, your gait, and joint movement patterns to develop a personalised treatment plan. Working with an expert physiotherapist can ensure that your exercise routine is effective. They can also track your progress and make adjustments to your plan over time.

Knock Knees Exercise Programs

Targeted exercises are a cornerstone of non-surgical treatment for knock knees. These exercises focus on strengthening and stretching specific muscle groups that help improve alignment and reduce strain on the knees. Consistency is key when it comes to seeing results. Here are some effective knock knees cure exercises:

• Hamstring Stretches: Tight hamstrings can exacerbate knock knees. Stretching this muscle group regularly can improve flexibility and reduce knee valgus.
• Wall Sits: A great way to build strength in the thighs and hips, wall sits can help distribute pressure more evenly across the knees.
• Clamshell Exercise: This exercise strengthens the hips and glutes, helping to reduce the inward pull on your knees.
• Side-Lying Leg Raises: This exercise targets the hip abductors, which are often weak in people with knock knees. By strengthening these muscles, you can improve knee alignment.
• Step-Ups: This a simple yet powerful exercise. Step-ups target the quadriceps and glute muscles, which play a crucial role in maintaining proper knee alignment during movement.

Doing these exercises consistently can gradually help correct the knee alignment, reduce pain, and prevent the progression of the condition.

Weight Management

Maintaining a healthy weight is crucial for managing this condition. Carrying extra weight can worsen knock knees by putting additional stress on your joints. Pairing a balanced diet with regular physical activity can help you manage your weight and improve overall knee health.

Bracing & Orthotics 

A well-fitted orthotic can make a big difference in redistributing pressure and reducing pain. They can help by correcting foot alignment, which in turn affects knee positioning. Similarly, knee braces can provide support and help align the knees, especially during physical activities. Here’s a thing to note: these won’t "cure" knock knees, but they can reduce pain and discomfort, allowing you to continue your exercises and physiotherapy.

The Natural Approach to Fix Knock Knees

Incorporating these two strategies into your daily routine is a good approach to fixing knock knees: 

• Posture Correction: Poor posture often exacerbates knee issues. Pay attention to how you stand, sit, and walk. Over time, correcting your posture can help prevent knock knees from worsening.
• Low-Impact Exercises: Activities like swimming or cycling put less strain on your knees while still helping to improve strength and flexibility.

So, Is Surgery Necessary to Treat Knock Knees?

Most adults can manage or even correct their knock knees through conservative treatments like physiotherapy, exercise, and bracing. While surgery, such as an osteotomy, is available for severe cases of knock knees, it is generally considered a last resort. If you are still wondering, then YES, knock knees can be corrected without surgery in most cases, especially if the condition is addressed early and with the right treatment plan. By doing knock knee exercises and regular physiotherapy, you can see significant improvements. If you’re struggling with knock knees and want to explore non-surgical treatment options, Granimals can help. We offer personalised treatment plans online that can be done from the comfort of your home.

Ready to take the next step? Fill out the form below to book a free service demo consultation with our expert physiotherapists today!

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