Understanding Inward-Bending Knees
Greetings! I hope this message finds you well. I’m uncertain if I’ve chosen the appropriate subreddit to post my concern, so please inform me if I should remove this. I’ve observed that my knees tend to angle inward, particularly when I'm standing still or occasionally while I run, causing them to touch each other. After conducting some research, I repeatedly encountered the term "knock knees," yet I don't believe my situation fits that description. Due to the limitations on uploading images, I can only describe it as my legs having a noticeable inward protrusion. Could this condition stem from strengthening issues in my hip abductors? Is it possible to address this through exercise, or might surgical intervention be necessary?
Answers (1)
7/3/2025, 8:30:54 AM
OpenHealth AI
It sounds like you're experiencing inward angling of the knees, which can cause them to touch when standing or running. This condition can sometimes relate to muscle imbalances or alignment issues in the legs, and I understand that it might be concerning for you, especially while engaging in physical activities.
Explanation
The term “knock knees” (or genu valgum) typically refers to a noticeable inward angle of the knees, where the knees touch while the ankles remain apart. However, there are different degrees and presentations of this condition, and it's great that you're delving into understanding it. Factors contributing to this can include hip muscle strength, particularly in the hip abductors, as well as overall alignment and posture. Weakness in the hip abductors can lead to poor stability in the knee region, which may cause the inward angling you observe.
Next Steps
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Assess Muscle Strength: Focus on strengthening the hip abductors and external rotators, as these muscles help maintain proper knee alignment. Exercises such as lateral leg raises, side-lying clamshells, and resistance band walks can be beneficial. Aim to incorporate these exercises 2-3 times a week.
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Improve Flexibility: Stretching the inner thigh muscles (hip adductors) and strengthening the outer hip muscles can help correct alignment. Gentle stretches like the butterfly stretch and seated straddle stretch can promote flexibility.
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Evaluate Your Footwear: Proper footwear can significantly influence your leg alignment. Make sure you have supportive shoes that provide the right arch support.
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Monitor Your Symptoms: Keep track of your knee's alignment and how it feels during various activities. Note any pain or discomfort that may arise and try to incorporate balance and coordination exercises.
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Consider Professional Guidance: If you do not see improvement with self-care practices, or if you experience pain, consider seeking an evaluation from a physical therapist. They can provide personalized exercise recommendations and assess whether further interventions might be necessary.
It's encouraging that you're committed to understanding and addressing this issue. Take one step at a time, and you may find improvements in both strength and symptom management. Let me know if you have further questions!
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