Fix Knock Knees (Knee Valgus)
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- Опубліковано 28 лип 2024
- Knock Knees or Knee Valgus is a common symptom for hyper-pronated feet.
But Knock knees can occur without foot issues, many from a lack of mobility of the hip muscles mainly the Glute Medius and Glute Maximus with contribution from the Adductors.
In this video, I show 3 exercises that will help you transform your posture, creating a strong and stable hip that will allow the muscles to function as they should.
Knock Knees (Knee Valgus) can be corrected if you are consistent in practicing these exercises.
Intro 00:20
Clamshell (Variation) 03:33
Airplane 05:11
Bridge 07:45
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Consult your Healthcare professional before using any workout suggestions from Grown and Healthy LLC.. Any exercise program may result in injury which may include but is not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of overexertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack or death to reduce the risk of injury, before beginning this or any exercise program. Please consult a healthcare. Provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. © All Rights Reserved - Навчання та стиль
I never realized my knees were knocked until I turned a guy down he yelled "Forget you! With yo knocked knee's a**" now I'm here 😮💨
Wtf lol
@@PULAG true story 😂
Lol I also have knocked ones
The same thing happened to me before😭🤣…he was big mad
They know that girls with knock knees have good p#ssy. 😜
Will be checking out your other videos!
I've had knock knees all my life and it's really starting to bother me. I had no idea there was a remedy for it other than keeping my weight down. I have a high arch and still have this issue. I can't wait to try these exercises.
So how is it going, have you seen change?
Just fix your feet placement there is nothing to it
Did it work?
@@miguelaguilar6614 I fell off....gotta pick the exercises back up lol.
😢
This helped so much! Thank you!!
Thank you sir.. i really need this 🙏🙏
So helpful. Thank you!
Thank you . As an amputee I needed to know this
Thank you so much for this! Very helpful and one of the best videos I have found for explaining the role the hips play in valgus. Looking forward to incorporating these exercises regularly. Thank you!!
so your knock knees are gone?
Great Stuff,just what I needed,thanks for the info
Thank you so much I had no idea there was ever a remedy for knock knees....new subscriber here
I don't have knock knees as such but have flat feet and a grade 1 mcl injury on my left and my knee will come in very easily as a result of this, it took me 6 months of doing it twice per week to get to full sets 2x10 airplane 4-4-4-1 internal to external, but it definitely is so so much better now. Tremendous exercise for caving knee.
i did those stretches along with you in the video and I immediately felt so much tension released from my hips. thank you man
my youth soccer player has both knee valgus and flat feet- I've read that these conditions can limit the off-the-ball explosiveness he would like to develop. Thanks for sharing. These look super simple to incorporate into his routine.
❤awesome! The first motion is new to me, it works and it’s easy to apply especially for the elderly 👍🏻👍🏻👍🏻👍🏻
Wonderful!
best knee valgus video I have seen. Thanks you
I am telling you man one day your channel will boom
Thank you so much for sharing
very helpful information, thank you!
I'm glad to help. Thanks.
Definitely helpful! 👍
Thank you! I have moderate arches but my knees bend inward like crazy. I didn’t realize this until I was looking at myself in the mirror at the gym (wearing leggings, which really emphasized them.) I’m glad this can be fixed! I’m starting today.
Thank you very much sir for this video! I have knocked knees and no range of motion in external rotation... I've recently started classical ballet despite of my age (49) thinking that this might help but I've just spotted where it was the problem and not how to fix it. Your video is very helpful for me. God Bless you! Greetings from Athens Greece.
Have you seen change ?
Thank You!!!
pelvis forward thingy is great it deffo helps thanks
I have Knock knees but always thought it was normal until my BFF had knock knee surgery but my parents won’t let me my knees hurt and I can’t close my feet together so the video really helped thank you
I am now really self conscious about my knees and want the surgery but I can’t
I also have this and it causes me no pain. Knock knees can also be caused by hyper-mobility, as in my case. I started going to physical therapy for it when I was a teen and was having pain all over when running the mile at school. The doctor looked at my feet and said I do indeed have an arch, but because of my hyper mobility when I stand on my arches they just collapse. Any kind of impact on my body would be uncomfortable because my ligaments couldn’t hold my structure together well. The physical therapist started having me lift weights pretty young and said I would benefit from trying to keep my muscle mass a bit higher than the average person. Unfortunately, a side effect of being hyper-mobile (there is actually a clinical diagnosis for it but I don’t remember) is knocked knees. My knees are in great condition and never hurt but I just think that it looks SO BAD aesthetically speaking. I waaaaaay rather be bow legged. As many athletes are bowlegged and I think bowleggedness is often associated with more highly athletic people and knock knees makes people look more clumsy and physically impaired. I’ve tried everything to fix it but nothing helps.
Same problem.
thank you
Sir plzz make a video with more exercises.Please sir🙏
Thanks G! Navy veteran here this is definitely needed.
Hi .. I noticed your a vet …Are u deemed unfit in the military if you have knocked knees ?
@@destineemunroe6096 lol what
@@destineemunroe6096 i was declined cadet training because of my high weight and knock knees, though I believe it was mostly my weight.
Thanks bro
New subscriber! Great video. I have flat feet and knock knees. I have always hated my knees. I will definitely do these exercises.
hi did it work?
Me too any tips ?
Nice it works
*I am 20 years old.. I am gonna try it from today... If it works i will edit the comment and update the progress‼️🙌*
Yes! Please do. And remember to progressively increase the reps and sets as you get stronger.
Same
bruh
How is it going so far?
im looking forward too,, im 20 and im considering doing this too, i wonder i need knee braces as well or the exercise alone would be enough?
I’m 16 y/o and i have flat feet & knee valgus 😭 thank you so much🙏🏽i’ll start these tomorrow morning, i’ll come back here to comment my results
How's the result after those weeks??
@@piku_190 Slowly but very much surely works! Do it bro
It’s been a month so is the change noticeable?
2 months, hows it looking?
3 months?
As I'm aging I noticed that I have a knock knee. I'm going to try your exercises demonstration. Thanks looking forward for your other video. Watching from Las Vegas.
Please do!
Did it work
Thank you bro , I really appreciate you
Thanls for watching! I'm glad to help.
Does it really work ? I’ve been very insecure about my knock knees and I’ve been trying to find many workouts to help 😁!
Does this really work
I\'m not sure but ,if anyone else wants to uncover knock knee treatment try Lenas Bow Remedy (do a search on google ) ? Ive heard some extraordinary things about it and my partner got cool success with it.
@@imhisprincesa I personally think this is enough. It took me around 3 months.
Yes i recall meeting You & the other fella. Ando on the way there ran into Bentley Boi at Bill gasoline station.
This gives me hope in being able to jog again.
I am definitely going to try this. I have knocks knees and super flat feet. Thank you very much.
How has it been working for you?
Did it work
Hi I have flat feet, osgood schlatter and knee valgus in both knees, however I notice my left leg is worse and I have a lot of pain and weakness in my left glute in particular. When I lift my leg and flex the knee both legs rotate internally badly. Would you recommend I do anything different than outlined in the vid? Thank you so much
Thanks
Anytime.
Can i still do other exercises such as squats with weights?
Thank you! Will try them out
Please do!
@@GrownandHealthy big brother. Thanks I want these for my ARMY selection. And make a video on flat foot also plz
Would strictly focusing on the glute bridge variation alone be sufficient to fix knock knees?
life-long knock knees, but high arches, so i think these are the exercises i will try. thanks!
Same here Sarah, hope this helps u and I!!!
Have u notice any difference? Since u last posted this? Very interested!. Sending u love
@@TheEvilcandy any improvement after doing these exercises 🤔🤔 thn plz tell here becoz it will hlp others 👍 n God bless you all who really need this video like me n hlpful for knock knees person 🙏🙏
@@harneetkour7195 I've been working on it just recently and i think its doing something. Definitely works the knees 👌😌
Hi ! Thanks for the exercise. Is there anything we should or should not do, along these exercises to prevent the knock knee developing more ? I heard we shouldn't cross legs while sitting, but generally, what are the wrong moves we do that develop knock knees ?
Thank you so much, ill send u a DM with before and after picture after a few months!
is it corrected??
where can we find the shoes
Doing the first movement I feel some sort of feeling in my ankle, almost like tension as if it’s not in the correct position. Is that normal? Also on my left leg I’ve had 2 ACL surgeries and my femur appears to be more internally rotated. How do I address these imbalances?
Within how weeks can we recover knock knees
Did this work for anyone?
Is it possible to get (a) knock knee from tibial plateau fracture injury (after surgery)?
I suffered a TPF (right knee) in 2021, and a year after surgery my right knee is buckling to the left and alignment is off.
Is there a modified option for the raised clam shells?
I have high arches and wear arch supports to keep my feet properly planted. However a couple freak accidents where I sprained my knees have left me knock kneed. The right leg turns out a lot more than the left. The doc says that I have a knee replacement in my near future, but I was wondering if these exercises can help straighten my legs enough that I can avoid surgery.
U did this exercises
It helps?
@@videmrohini8814 Honestly I haven't tried these, my chiropractor gave me some exercises to do with an elastic band to help strengthen the muscles that hold the knee, and I wear a knee brace to keep my leg from bending the wrong way when I'm being active. Anything high impact is a no-no for me.
Do you have knock knees before?
I have lesthisis grade one and knock knees..i guess it won't work for me
Is thair any person hear who got the results, pls answer me and in how many days you achieve the target. TT Hanks god bless you.
How to fix the flat foot
Do it work for skinny persons bruh ??
Any thoughts on riding a bicycle to improve knock knees?
He’s fine. Gah dam. I have knocked knees and pigeon toed. I was now legged and pigeon toed when I was little so my mom had my legs broken which never healed properly and I ended up knock knees
Can you still fix it at the age of 18?
Can a 79 year old woman correct knock knees with these exercises? Can I build up muscle at my age?
I've suffered from knock knees my entire life. I still wore short stuff. When I used the peloton (sp)... it helped my legs a lot, and I think my legs got a little better
..I think... I stopped working out when the school yr syarted....
Please what is peloton (sp) ??🥹
I have knock knees but i also have very high arches...? I keep hearing people have flat feet with knock knees
I started noticing that I have knock knell at my age of 15 but am 20 now can it still straight again at my age of 20
im wondering too
Does age have anything to do with your surgery to fix knock knee
what else can i use besides the block ?
Maybe try stacking books together?
Nice outro looks like a video game haha
Thanks, that's what I was going for.
Its just my right leg that issue me. Which also have little spasticity due to the inwarded knee. Will meet an orrhopedics this week to talk about this problem. Thanks for these excercises tho! The load on the inside of the tibia is really painful and this helps a little bit tbh
My right leg too, any improvement
@@kamaumoore2025 Yes! I figured out i had really weak obliques and as well uneven ones in strenght… have had it like forever and has stressed out my knees, back, hip, ankels and balance like hell.. i though i had ms or als n shit which stressed me out psychologically.. my physiotherapist and neurologist couldnt find anything but were very judgemental and made it worse.. will talk to em soon and rant em out cuz they dont know my body! Peace to the soul is the only motto and my restification.
@@kamaumoore2025 yes, key is to work on the bal of the feet and the toes to have a more smoother and less akward movement.
I am 27 years old and have a knock knees, this exercise still works for me?
Nothing can help you have it embrace it
R u suffering from this issue as well
My knees really hurt and I have knock knees
When I see the results then come back and subscribe this channel
Came any result 🤔
I'll try it and see😊
Did it work😂
@@legion_games7628 actually, yes
@@kathyclark3168 imma try it then thx for replying🙃
@@kathyclark3168 wow that’s cool so you did it for about 6 - 8 weeks and you saw a significant improvement?
@@legion_games7628 update ?
Please make a video on how to correct Bowlegs
Bow Legs Are Awesome😒
@@jithindyneesh9574 indeed they are
Hey, I'm 29 years old and I've knocked knees. Can this be corrected by exercise and till when I've to do exercise?
Still ur suffering from knock knee?
Obviously
I have nock ne to wen i wack its look very bad 😔 when i wher jins Mi niss look very bad
Hi, does fixing knock knees make you taller? And if so is it alot?
Yes, it will.
@@GrownandHealthy ahh this must be why I shrunk 2 inches since age 14
I have knock knees put when standing, I can put pressure on my pelvis and open up my thighs upper joint and my legs appear straight but can't hold it for long. Will this help me so that I can stand only with my legs straight
This is the same with me. I hope building strength can help this
If I have to see somebody about my knock knees what is the name of the doctors that I need to see is it a chiropractor or physician or something else
Physician first.
Dr Duke Hasson from Restore medical center in Orange county California. The best in the 🌎
I need help my feet are going everywhere when I walk I wish I could send you a video
Contact coach@grownandhealthy.com
How long will it takes to complete the right alignment
That depends on your work ethic..I would devote a minimum of 3 days per week, with higher difficulty every session.
Hello...
I've had knock knees since I was a kid. I think I got it genetically (or at least genetically inherited weak gluteus medius) from my mom's side
What are the chances of having my knock knees corrected with purely exercise?
Thank you!
Like zero. I tried and mine are bad. Seems surgery is the only option
@@baconbitz1066 😢😢😢😢
❤❤❤❤
Is it okay to do this every day?
Yes.
Am 23yrs,can my knocked knees be straight pliz and if yes how long can it take??🙏🙏
If you strengthen the feet and perform this exercise, you should see improvement in 3-4 months. Perform these exercises 3-4 times a week.
@@GrownandHealthy I have friends with extremely flat feet; not an arch in sight, and their legs are straight. I have a prominent arch, no flat feet yet my knees are knocked terribly. why is that??
@@ivix9536 weak hips bro
Hi, can I ask questions?
Can We join in Cops with knock knee?
Nops
If the knock knee is heridatry do these exercises work?
Give them a try first...I'm not sure.
No.. I was born with pretty bad knock knees.. tried every exercise for years. At 36 years old I finally had total knee replacements and knees were restored in the straight position
@@agustincalzada8671 how was the surgery? Pain? Recovery?
How long will this take to fix my knees
That depends on your effort and frequency. Every workout, should teach you more about yourself and your positioning.
Within 4 weeks of practice, 3 -4 days a week,
You should see progress.
@@GrownandHealthy ok thank u so much
I can’t make sense of this explanation or demonstration. I just don’t get it.
Well, my right knee says can't do these exercises. It's got OA. Now before anyone says that's not an excuse, it's a fact.
so youre going to let a fact stop you from helping yourself? these exercising are not that straining on the knees, and strengthening these muscles could take some of the load off of your knees too
Am from Kenya I have knock knees I hate it😭
Had these knees my whole life. Only option is surgery not stretches unfortunately for those of us born like this. I have high arches tho not flat feet.
These aren't actually stretches.. think of it more as end range strength. Focus on developing your hip external rotation. This will require groin strength from the Psoas and Glute medius, primarily.
@@GrownandHealthy Being 30 now I don't think it will help at all tho. It's a bone deformity at this point probably need surgery
Really bro. You're just gonna ignore my question but reply to others?😑😐
@@MZ-ez1nu Um....who said I didn't try? You cannot fix a bone deformity with stretching and you cannot change this if you've had it your whole life without surgery
Never knew Rohit Shetty doppelganger was here. 😂😂😂
I feel better just looking at him 😂
😂😂😂😂😂😂😂😂😂
@@tinal6594 😂
This is just strengthening of hip region. This won't correct the deformity.
I'm 12 Year Old And i've knock knees Can my Knees can be Fixed and How much Time it Will take?
Please Answer
You're still growing you can do these exercises to help them straighten just in case
Normally they should correct eventually but go with your parents to see a doctor
if you're 12 then i recommend you do these now without wasting time, i too have developed knocked knees around 12 but i ignored it and im 20 now and regret it
@@moii8457 i'm gonna add these exercises in my legday
@@moii8457 i just turned 15 this May... Do I have any chances?
Koi btaye ki Ist exercise k liye jo btaya boh kya use Kiya h (for knock knees)🤔
Plz tell me if I m not able to push my hips thn there is no other way to do this exercise 🤔🤔
U told all exercises bt it's very difficult or almost impossible for those who have knock knees so wht is the use of this difficult exercise to correct them 🤔
N u can do any of all these exercises easily becoz of ur healthy legs so it's stupidity if u make video on such difficult exercise to correct knock legs. 🙏
Help me..I. Have knock knees and I'm lack of confidence now..because of my knees 😢😢DID IT WORK
Same here so sad 😢 im going to start the exercises. i am embarrassed to walk with it coz it makes me look like a weirdo
@@aleksjamie911 were same.....it starts when I was a Grade-7 student..cuz of our uniform...when I squat...cuz I'm girl..
@@k-popmusics350 im a boy my leg shape was weird i noticed it in 7th grade to i was embaressed to wear jeans and shorts to school.
@@k-popmusics350 any changes in two weeks
Seeing this comment makes me happy because it shows that I'm not alone.
I don't even wear heels because I'm not confident
Can i do these exercises while i have osteoarthritis in the meniscus and hip bursitis? I am only 23 🥲🥺