How To Avoid Knock Knees

Avoiding knock knees (also called genu valgum) involves promoting healthy bone development and muscle balance. Knock knees are common in children and often correct themselves with age, but if they persist or develop later in life, they may need attention. Here’s how to help prevent or reduce the risk of developing knock knees:

✅ 1. Maintain a Healthy Weight

Excess weight puts pressure on the knees and can affect their alignment.

Encourage a balanced diet rich in vitamins and minerals (especially calcium and vitamin D).
Promote regular physical activity to maintain a healthy weight.

✅ 2. Ensure Proper Nutrition

Bone development relies heavily on nutrients.

Calcium: Essential for strong bones (found in dairy, leafy greens, almonds).
Vitamin D: Helps the body absorb calcium (sun exposure, fortified foods, fish).
Protein: Supports muscle and bone health.

✅ 3. Encourage Good Posture & Movement Patterns

Bad posture and incorrect walking/running habits can contribute to misalignment.

Teach children to walk with feet pointed straight rather than inward or outward.
Avoid excessive sitting in the “W” position.

✅ 4. Include Strengthening & Stretching Exercises

Improves muscle support around knees and hips, correcting imbalances.

Recommended Exercises:

Hip abductor strengthening (e.g., side leg raises)
Quadriceps and hamstring strengthening
Inner thigh (adductor) stretching
Calf stretches
Yoga or Pilates for balance and alignment

✅ 5. Avoid Rickets

Rickets (caused by vitamin D deficiency) can lead to knock knees.

Ensure adequate vitamin D through diet, sunlight, or supplements if needed.
Consult a pediatrician if a child shows early signs of bone deformity.

✅ 6. Early Evaluation in Children

Most children naturally grow out of knock knees by age 7.

See a pediatrician or orthopedic doctor if:
- Knees continue to angle inward past age 7.
- There is asymmetry (one leg more affected).
- The condition appears suddenly or worsens over time.
- The child experiences pain, limping, or difficulty walking.

✅ 7. Use Proper Footwear & Orthotics if Needed

Flat feet or improper arch support can worsen knee alignment.

Get an evaluation by a podiatrist if you suspect flat feet.
Custom orthotics or proper footwear can realign the lower limbs.

If you’re concerned about knock knees in yourself or your child, a consultation with an orthopedic specialist or physiotherapist is the best next step. They can recommend tailored exercises or treatment options like braces, inserts, or surgery in rare cases.