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The Best Ways to Fix Knock Knees (AT HOME!)
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- Опубліковано 9 сер 2024
- Dr. Rowe shows the BEST ways to fix knock knees at home!
If you're noticing an inward shift (or collapse) of the knees with activity, exercise, or with standing posture... you may have what is called KNEE VALGUS (aka collapsed or knock knees).
This is generally caused by imbalances, lack of coordination, and general weakness in the muscles that are responsible for proper knee alignment and leg movement.
How we're going to target knock knees is by stretching and strengthening these muscles and helping to retrain them to work together. And we're going to do this in an EASY, effective step-by-step guide that you can do at home.
Watch now and get rid of those knock knees for good!
LINK FOR CHIN-UP BAND: amzn.to/35B2k9F
Chapters:
0:00 Intro to Knock Knee
1:11 Warm-up Stretches
3:54 Squat Exercise
5:30 Lunge Exercise
6:38 Plank with Clamshell Exercises
7:55 Lateral Step-Off Exercise
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / stjoechiro
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#knee #kneepain #chiropractic
👉👉 Let us know how this worked for you in the comments section. We appreciate it!
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LINK FOR CHIN-UP BAND: amzn.to/35B2k9F
thank you #spinecare
Good
Please assist me to fix my knock knees.
Does doing this help knock knee appearance???
I know it's pretty off topic but do anybody know of a good place to watch newly released tv shows online?
knocked knees are worst insecurities 😢
I tell you
Man, where you able to fix yours?
Yesss...😢
Sir, thanks for all the videos. I really appreciate the content and type of exercises. No screaming ads / spam, just calm explanations and solutions.
Thank you for the kind words, I really appreciate it. Thanks so much for watching too!
i've had knock knees my entire life + flat feet, which worsens the situation. thank u so much for these exercises! i've been doing them for days now and im going strong! it was tough at first because i haven't done exercise in a whiLE and my knees were too weak, every day it gets easier :) keep it up dudes
Please give us an update in a couple weeks!
Yeah bro give the update to us
Pls update please 💗😭
Bro did you have knee pain and heel pain
@@salonichander hi! sorry for not updating! i did the exercises for about three weeks and i’ve noticed a huge amount of relief on my knees, they don’t hurt when i make certain positions or sit someway. i have noticed that my legs look better in a pair of jeans that i have, in the way that they’re straighter. i really recommend these!
Thank you so much! I did your video for sacrum issues and that helped so much. Then I decided to check out the knock knees and discovered some of the same exercises are good for both! I’m 65 now and want to avoid knee problems in the future, so I’ve added these in to my program and taking it slow. My knees have knocked for 65 years, so I know it’s not going to be overnight:) they arent severe, so this is perfect! A two fold reward, Sacrum and knees! Thank you again, Dr Rowe. Merry Christmas
Thanks, and you too!
These are pretty brilliant.
Great info
.recovering from.hairline fracture isheum and shattered femur 10 yrs ago all left leg..really caving in
All your videos are great! I found your channel and started doing the exercises. Me back is getting better. The low back pain started to disappear. Great job!
That's GREAT to hear, and thanks so much for watching!
I just recently found your channel and I can't wait to start binge-watching a lot of your videos! Quarantine has had me feeling stiff every day because I spend a lot of time on my computer for school and homework.
Welcome to the channel and I hope the exercises help for a long time to come!
Same here! It’s my third video so far lol
thank god for this, i'm going to try this because i have this and it's so embarassing
Hope the exercises help, and please give us an update soon.
@@DrRowe sir Im 21 now I can Solve This Prblm
@@DrRowe sir can you please tell me I how many days I can see the improvement
@@DrRowe sir i only have one leg how can i do this sir
Did it worked for you
Doc, you are incredible.
Well thank you, and thanks for watching!
This is wonderful!
Thanks so much for watching!
I'm so grateful that I do not have this issue, but I am glad that you have solutions to help those who do.
Thank you bro for the precious information.
Happy to help, and thanks for watching!
Thanks it was very helpful!!
Glad it helped! Thanks for watching.
Thank you I’ve been trying to fix my sons knee positions and this was the most helpful of all the videos.
Glad you found the video, and thanks for watching!
Did you get results?
ok did u get results tho
Didn’t see these sorry, yes but I combined it with increasing flexibility of the entire body especially from the hip to knee and knee to ankle and then added in strengthening exercises so this is a great start but you’ll need the rest to really do the job. I’m a big qigong and yoga fan promote strength through flexibility = less injueies
Thank you so much !!
Thanks so much for watching!
Great work
Thanks for watching!
Dr Rowe, Thank you for all your videos. Is it ok to do 4 way leg lifts along with the valgus exercises? Just wondered if it would work against what I’m trying to achieve in straightening my legs. Thank you
Hi,
I really liked these simple home exercises for knock knees but my both knees are troubling. Not able to out much presson knees due to patellofemoral pain. Share some more ways plz.. thank u from India
Very difficult to do ist few exercises with or having knock knees. 🤔🤔
So plz tell us another simple knock knees exercises 👍
Thank u for this. 🙏🙏
Thank you so much
Thanks so much for watching!
Thanks so much dear
Thanks for watching!
Exercises start from 1:45mints,2:49mints,4:49mints,6:12mints,7:14mints,8:40mints.
Thank you!
Thank you for the precious information. Must we warm up before starting exercises. ✌️
Hope the exercises help for a long time to come, and thanks so much for watching!
Thank you!! Very good corrective exercises!!
Very valuable!!
Thanks so much for watching!
Thanks!
Thanks so much for supporting the channel, I appreciate it more than I can say. I hope the exercises are helping, and please give us an update soon! - Dr. Rowe -
thank you
Thank you for watching!
Hi Doctor. Thank you for the awesome videos. I grew up in Lansing and loved visiting St. Joe for the beach. You have 2 specific videos on the neck, would you recommend them for something like Dowegers hump?
Hopefully, you'll make it back to Silver Beach soon! Those may be helpful, plus check out this one (it's more specific for that): ua-cam.com/video/CV4R13gQjE0/v-deo.html
Have had these for life... let's see
Gracias! Tengo muchos dolores por culpa de tener las piernas en valgo. Seguro que me ayudan. Eres el mejor.
You are the BEST! Thank you! I see your videos in Spain.
Thanks so much for watching, and I hope the exercises help for a long time to come!
Thank you..
Thanks for watching!
Is it okay to do these if i have osteoarthritis in the meniscus and trochanteric bursitis ?
Looking forward for your reply 🙏🥰
Thank God for this, am gonna try it out, knock knees are embarrassing 😢 and some people always body shame me because of it, I hope this works for me
Please give us an update in a week or two.
any additional tips for people with flat feet? anything we should add, anything we should avoid?
Wish I would have come across this video 12 years ago. I had double foot surgery where they took out an ‘arch’ from both my feet because the custom insoles weren’t working and I had no arch and severe knock knees. Now I’m missing 1/4 muscle on each foot, pain everywhere, ugh
I’m commenting to support
Well thank you, we appreciate that. Thanks for watching too!
hi..i am a physio from poland.i have a 4 year patient with cp, i did tons of work for his weak neck but still weak, any tips or maybe medication to solve this problem.?
I'll try these :)
Hope the exercises help, and please give us an update soon.
I would suggest adding a fun video for children and teens (assuming these exercises are appropriate for that age group) incorporating some music, humor, and encouragement of how they are helping their future self.
Oh thank you a lot
did this video helped you?
Best video
Glad you found the video, and thanks for watching!
thanks
Thanks for watching!
I am 18 now can I Cure my knock knees problem by this exercise
i've been very insecure about my knees my whole school life, hope this help
Hope it helps, and please give us an update in a week or two.
Did it help
During half of these exercises, my muscles and knees were popping back into their natural, correct position with that "post stretch" feeling of pleasure. 🤤
I'm feeling very motivated to keep doing these exercises to fix my knees, to prevent any future serious problems and to help me run more correctly, effectively and safely.
Don't hold me to it, but I wanted to write a comment to tell you that these exercises have targeted my weak spots well.
Thank you!
Is it work
@@justt_saif Hey
It definitely helps.
I can feel the difference.
When I don't do these exercises before a run, I can feel my knees straining.
If I do the exercises, then my legs and knees feel healthy.
I can't say if they're realigning long term, but these exercises are definitely helping to run more safely.
@@egysrac17how old are you?
And now any difference u saw in the improvement?
Is it good to do all of these exercises after running?
THIS VID WORKS
Glad it helped you!
Very important exercise@body alignment for us lady 💖👍👍
Did it work?
@@manshi4911 👍🏻👍🏻💖🤩
On the resistance band squat is it ok to use the wall to stop falling backwards?
Sir! You said make sure you have correct posture, but i have pelvic tilt and also Knock knees (X-Shaped legs), so please guide me what should I do. Thanks. Please give a reply 🙏🥺
How did I miss this video?!?! Thanks for posting!!!Trying to do these excuses but the first one is very difficult. I have bad knees. How can I have the same benefit from another exercise that does the same. Thanks so much!!
Glad the exercises are helping you, and thanks for watching!
@@DrRowe thanks for replying but can u answer my question? Thanks 🙏🏻
Good day to you Dr Rowe :) am so glad i just found yr great channel. All yr videos r so helpful n destresssss as well 😄 May i ask What causes my upper back/left scapulae between the mid spine pain ?? I notice the irritating pain comes n go after i did my push ups :(( is it due to my chest muscles tightness or Rhomboid muscle too thigh ?? Hope my question reach u :) TQ Dr Rowe 🙇
That's a tough one to answer since I know nothing of your condition. Otherwise, it's like arm-chair diagnosing. Here are some exercises to check out for the upper back, I hope they help: ua-cam.com/video/u7-1M85H2_8/v-deo.html
@@DrRowe Thank u so much Dr Rowe for yr prompt reply!! Appteciated much!! I will stry all the stretches in the link u gave. God bless u n stay safe 😙😙
Does that link to the chin up band still look correct. I couldn’t find one with that name and the link took me to one that looked kind of big. Thank you!
i do not have knock knees, but this session sure woke up quite a few muscles. : l
They're great daily exercises for leg and knee prehab. Thanks for watching!
How do we know the knocked knee is correctable by exercise or need surgery? My 10 year daughter has it
I've had some experience in weight lifting so at first I was pretty confident since all these moves seemed so easy. I was wrong. I could barely make it to the 5th round which suggests how weak my muscles are and how desperate they are in need of an exercise like this. I plan to do this exercise 4-5 times a week, hope I can see visible results after one year!
Any updates?
ayo any updates?
Any updates?
Any updates bro?
Hey is this helping?
Thank you so much for your content! You are helping me a lot!
Glad the exercises are helping, and thanks for watching!
U have knock knee problem?
@@videmrohini8814 since I was a kid
Any updates?
@@kaleb5926 I'm better than ever, my knees are very healthy
Hi dr
If knocked knees are due to cox vara will these exercises help correct condition at least will they make it appear like less tilted knees
If I'll follow these exercises.... How much it will take to cure my knock knees??
I think the exercises you have will be helpful....only one problem.......could you post something modified for seniors who have trouble getting and down from the floor
Thanks for the suggestion.
Thanks for helping out! I'll try this out, since my knock knees are getting worse and whosever doctor i meet is suggesting a surgery so i'll definitely bring it in use in daily routine,...again thanks !
Hope the exercises help, and please give us an update in a couple weeks.
Pls update 😭
i think my issue is that my knee joints are not straight with my lower body is that a conditon?
i'm almost 29 had knocked knees my whole life, how long would it take to fix them, if its even possible now
Queria muito entender o que vc tá falando pra por fazer direitinho os exercícios
Dr. Rowe, thank you for posting these exercises. I just started doing them recently so can’t report any progress yet, but I like your straight-forward manner and the fact that you get right into the instructions without any hype. That said, I am wondering if in the squat exercise at 3:55 we should be trying to slide down against the wall behind us, making contact with our butts against the wall? I haven’t done it this way yet, but wondered, as I used to do some other PT exercise while sliding down a wall. I took this into a room with a full length mirror and noticed that my back is not vertically straight up and down, but I’m leaning forward slightly with a straight back. Is this OK? Thanks again!
Hyy, are they working for u?
Had to stop the exercises recently, but I think they help. I don’t have knock knees, but I was pronating my knees during tai chi practice. I don’t seem to be doing that anymore!
i saw this video today, i'm gonna give you guys an update in two weeks
Hope it helps!
what was the result bro
Does this helps with pain or actually corrects the issue
Hey there :), is there more effective exercises to fix knock knees, and how it lasts to get normal knees not valgus BTW and thanks, and is there any previous results for these exercises of this video if yes lemme know please and thanks
Should we follow all these exercises?
Or if there's any, which among these steps are the most effective that you can suggest we should spend more time with?
Can i do these exercise to prevent knee valgus?
Please make a video on how to correct Bowlegs
This will not correct, but may help relieve symptoms: ua-cam.com/video/0js5Qoyj6p4/v-deo.html
Hello sir, hope u are doing well actually I wanted to ask u that I'm in 7th and I want to join army so I need to fix my knock knees so can I use this exercise (again saying I'm in 7th).Thank u for the video cause I read comment many people get helped.Waiting for the reply...
Wow I never know knocked knees could be corrected I've lived with this my whole life. How long should I use these techniques before achieving noticeable results? Thank you in advance ☺️
In how many days will you see the difference brother?
Sir I am 13 and I have 20 inches gap in my feet . I newly got your channel , In how many months improvement can come in my knock knee . Sir please reply.
Will try it for one month and update
We’ll look forward to your update.
Update??
is their any doctor in seattle that can help me with my knock knees
wa thanku
Thanks for watching!
wud it be alright if i repeatedly do squats and steps off only will i still be able to see progress
For the squat exercise why do you want to keep knees behind toes?
Is it associated with my legs being in a squat-like position at all times?
Can we do without resistance band
I’m developing knock knee in my right knee due to a torn acl in the left knee ! I’m gonna do this everyday ! And see if it helps. I did not have knock knee before injuring my knee. Praying it helps me
Hope the exercises help, and please give us an update soon.
Focus on your hips thats the real reason for knock knee I bet your hips are weak do hip abudictions
@@jalen7560 thank you I been doing a lot of exercises I’ve lost 15 pounds so far hopefully by summer my hips and knees are strong again
Thank you doctor. The exercises helped my right knee tremendously. I'll keep doing those exercises for better results.
That's GREAT to hear, and I hope these exercises help for a long time to come!
Any results
@@AkashKumar-hf8rp bhai tumhara koi result aya?
how long did it take for them to get straight
Can you make a video for elbow hyperextension!
Thanks for the suggestion!
Hello sir, can the knock knees be corrected to all ages am 45yrs and is there a gadget for this correction
Nice video sir...
But I have a question.....
My age is 17...
Is it well work to cure it now completely......
Please reply...
In this video
Showing exc... are effective
Excellent. But did you change the light of your office?
It's a new iPhone, so the camera is different.
Will it help
Hi, I'm 27 years, I have Knock Knee, It has been affecting my self Esteem ever since I realize I have Knock Knee, Do you believe its too late to try an correct it?
How long does it take to see results?
How long will it take just average time
Please make video for bow legs
Thanks for the suggestion!
Iam 14 please tell who recovered by knock knee by doing this exercise 😭😭😭😭😭 please please u don't know that pain 🙏 u can fix it guys .we can🥺
so youve done this and it worked? please let me know
Some wt i fixed it. Little bit the bone has moved
@@videmrohini8814what about now
KÖSZÖNÖM ÉS ÖRÜLÖK HOGY A VILÁG ILYEN CSODÁLATOS EMBERREL BÖVÜLT
Thanks so much for watching!
Hey brother I don't know if I always had this but I would notice that my knees would cave in if I would ever squat straight to work more on the tear drop. I body bulid and hopefully compete soon when this covid issue is relieved. I have been trying to bend down by force but it kills my knees. I started doing more research and figured I have duck feet vagus tight hips the full package. I fixed the rest but the vaglus knocked knees nope still. I am just wondering how long should I see a little progress that's all I shooting for. Blessings.
Doctor thanks for the video, I've been doing exercises to fix my knocked knees for years but can't see any change! do you recommend me surgery ? Or I keep on trying with exercises?
How many inches are your ankles apart when you touch your knees together?
I am 79 and I think I have been knock knees for several years, increasing after hip surgery. Probably from weakness. Can someone my age hope to correct knock knees?
I took ballet as a young girl and never had knocked knees until I was in my 50’s . I also have each knee replaced separately in the last five years. My balance is not the greatest and I seem to almost trip more often.