Knocked knee. Concerns and questions!

Hey there! As I can see there is hyper extension of knee along with knock knee. And it also seems you have a flat feet. (As seen in these pictures). Can be corrected using hip  abductor strengthening and many other exercises.Feel free to consult me online. I would happy to help you. Your physio Regards

This doesn't seem like knock knees, consult in person with nearby physiotherapist for proper assessment to get proper treatment suggestion for exercises.

Hi please take an online consultation for best diagnosis and treatment.

I don't think this is knock Knee.

Strengthening and stretching exercises under supervision of qualified Physio.

Hi, as per the image you have shared it doesn't look like a classic knock knee case. seems like your adductors are tight and you need to train your glut medius for correction. yes it can be improved non surgically doesn't seem to be a surgical case. despite of the image you shared one still needs to evaluate you physically to understand the whole dysfunction if it is coming from hip or ankle? thus its recommended you should get a physical or at least online consultation. however, sharing few exercises that might help. Train(strengthening)- hip abductors and glut medius precisely with less to moderate resistance for one week, stretch- tib. anterior, adductors, iliacus. (you can find suitable exercises on YouTube). stability training(improve posture) target- Glut max, Core muscles on basic level. Avoid- walking lunges, deep squats. avoid- long sitting in low height, cross leg sitting.

Exercises to Focus On: These strengthen muscles that help stabilize the knees and hips: A. Hip Abductor & External Rotator Strengthening: Clamshells Side-lying leg raises Monster walks with a resistance band Standing hip abduction with band or cable B. Glute and Core Strengthening: Glute bridges Bird-dogs Dead bugs Side planks Hip thrusts Functional Alignment Training: Step-downs (focus on proper knee tracking) Single-leg Romanian deadlifts Wall sits with a ball between knees (helps improve tracking and alignment) Exercises to Avoid or Modify: To prevent further misalignment or injury: Deep squats with knees collapsing inward (valgus collapse) Jumping or plyometric exercises without good landing mechanics High-impact running without proper form and foot support Leg press with narrow foot placement Arch Support: Yes, foot mechanics affect knee alignment. Arch supports can help especially if you have flat feet or overpronation. Choose supports by consulting a podiatrist or using a gait analysis to determine your arch type. Wear them during most weight-bearing activities (walking, standing, exercising), especially if you notice improved knee comfort/alignment. Daily use is okay, but ease in gradually and monitor comfort. Lifestyle & Posture Tips: Avoid prolonged sitting with knees turned inward (e.g., cross-legged) Stretch tight muscles like the IT band, adductors, and hamstrings Wear supportive shoes with stable soles Consider yoga or Pilates to improve balance and posture Do posture checks during exercises (use mirrors or videos) Use foam rolling on tight fascia (quads, calves, TFL)

Lower limb strengthening exercises advised

Maintain vitamin D levels