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Knocked knee valgus
I am 31 yrs old have valgus knock knee . I am looking for solution.
I would appreciate your valuable and detailed solution.
Answers (10)
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Hey there.
Strengthening your Hip muscle mainly rotators.
Secondly correction of your shoes.
Feel free to connect with me online
Your physio
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As i can see your age is 31yr male
conservative treatment for your problems is not impossible but lot of effort has to be put on to bring back your posture
need to know if it is congenital ( childhood ) ??
Do you have pain in knees
Did you loose lot of muscle mass recently? By any cause
your last option should be posture correction surgery
Next Steps
need appropriate treatment plan
Health Tips
don’t loose hope
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You need a proper physiotherapy consultation online or ofline. You need to do proper excercise and proper precautions related to avoid further increment.
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Hi please take an online consultation for best diagnosis and treatment.
Next Steps
Exercise and Postural care but I need more information about your regular posture weight and height.
Health Tips
Strengthening exercises and Knee brace.
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Strength your Gluteus medius, gluteus maximus, vastus medialis oblique (VMO), core
Stretch: Hip adductors, tensor fasciae latae (TFL), and calves if tight
Improve: Neuromuscular control, balance, and movement patterns (especially during squats/lunges).
Next Steps
Glute Bridge with Band
Clamshells (with or without band)
Lateral Band Walks
Standing Hip Abduction
Health Tips
Always monitor knee tracking—keep knees aligned with the second toe.
Combine with orthotic or footwear support if flat feet are contributing.
Rest consult online for better diagnosis with full 1 month exercise protocol
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This needs in person consultation for proper assessment to suggest proper treatment for improving the condition of valgus knee.
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Ms. Pallavi Mishra (PT)
Physiotherapist
4 yrs exp
New Delhi
Hi, Valgus knock knee cannot be fixed without a guidance and supervision of a physiotherapist. get yourself consulted to check the degree of knock knee and overall assessment.
Next Steps
few strengthening exercises and correcting postural muscles will help but before anything evaluation is needed.
Health Tips
wear sport shoes, avoid cross leg sitting, place pillow between knees while sleeping.
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Dr. Shreya K Mehta (PT)
Physiotherapist
7 yrs exp
Navsari
Initial At-Home Treatment for Knock Knees
1. Postural Awareness & Activity Modification
Avoid prolonged standing with knees locked together.
Do not sit cross-legged or in W-sitting position (especially on the floor).
Use proper footwear — avoid high heels or worn-out shoes; prefer arch-supportive shoes.
Next Steps
2. Gentle Stretching (Daily)
Stretch tight muscle groups:
Iliotibial (IT) band stretch
Hip adductors stretch
Hamstring stretch
Calf stretch
Hold each stretch for 20–30 seconds, repeat 2–3 times per leg.
3. Strengthening Exercises (3–4x/week)
Focus on muscles that help align the knee:
Hip abductor muscles
Side-lying leg raises
Glute bridges
Wall sits (with knees aligned straight, not touching)
Step-ups (on a low step)
Start with 2 sets of 10–15 reps and progress gradually
Health Tips
When to Consult a Physiotherapist
3–4 weeks of home exercises, or sooner if:
Pain worsens
There's difficulty walking, climbing stairs, or prolonged standing
One knee appears significantly worse than the other
There’s a history of injury, flat feet, or hip misalignment
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
It’s better to visit physiotherapist online or offline
Next Steps
Knee stretching n strengthening excs
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Dr. Chaitali Hemant Bhoir (PT)
Neuro Physiotherapist
6 yrs exp
Pune
You might have the condition called Genu valgus
But we clearly need to assess it first.
The orthosis and knee exercises along with Improving overall biomechanics will definitely be useful for you.
Next Steps
You should consult a physiotherapist or can opt for my video Consultation
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.