How To Fix Knock Knees (Exercises To Correct Knee Valgus)
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- Опубліковано 6 чер 2024
- Home stretches and exercises from Doctor Jared to correct your “knock knee” problem (knees that cave in or genu valgus) and knee pain! Effective stretching and strengthening exercises to fix hip weaknesses and imbalances that are causing your knees to cave in towards the middle. Follow along instruction to help you to feel better fast!
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Knee pain is one of the most-common complaints that I treat in my physical therapy clinic.
One of the most common types of knee pain happens around and under your kneecap and on the inside or outside of your knee. This pain is often caused by faulty mechanics in your feet/ankles and hips that cause your knees to “cave in” to the middle.
So if you’ve noticed your knees “collapse to the inside” either in standing/walking or while squatting/working out, or if they’ve started to cause you pain, it’s important that we get them straightened out as much as possible to treat and prevent any problems from arising.
And that’s exactly what I wanted to share with you today! These are some of the best stretches and exercises you can do at home to eliminate knee pain and fix your genu valgus (knock knee) positioning.
WHAT CAUSES KNOCK KNEES?
Believe it or not, your “knock knee” problem doesn’t actually come from your knees.
Your knee can only bend (flex) and straighten (extend) in one plane of motion. It’s actually your hips and your ankles that tell your knee WHERE to bend in space and they’re typically the cause of your knock knee problem.
If your knees are collapsing together, MOST of the time it’s because of a problem in your feet/ankles, hips, or both!
FIX FOOT AND ANKLE PROBLEMS THAT CAUSE KNOCK KNEES
I actually shot a video recently that will give you the best exercises to improve flat feet and pronation to help improve your lower leg alignment. I highly recommend you look into it as well to give yourself all the best options to experience success.
If you’re interested in that video, you can see it here: • How To Fix Flat Feet W...
FIX HIP PROBLEMS THAT CAUSE KNOCK KNEES
The purpose of this video is to show you some simple stretches and exercises that you can do at home to address hip weakness and hip tightness that cause this gene valgus “knock-knee” position.
Essentially what happens is your hip internal rotators and adductors get tight and pull your knees closer together. Your hip abductors and external rotators get weak and can’t support your legs/knees in a proper position and that’s what causes your knees to buckle together.
So in order to treat knock knees with exercises at home, we need to stretch the tight internal rotators and adductors and strengthen then external rotators and abductors to hold the knee in better alignment.
Here are the best exercises to help you to do that:
➡️ BEST EXERCISES TO CORRECT KNEE VALGUS (KNOCK KNEES)
0:00 INTRODUCTION
1:54 FIGURE 4 STRETCH
2:42 SEATED EXTERNAL ROTATION STRETCH
3:14 ADDUCTOR GROIN STRETCH
3:48 ADDUCTOR GROIN STRETCH SINGLE LEG
4:14 CLAMSHELLS
5:26 SIDELYING HIP ABDUCTION
6:06 SIDE PLANK
7:28 SQUATS
8:45 HEEL TOUCHES
9:54 FOOT/ANKLE HELP
Did you try it out and follow along with me? I would LOVE to hear how you did and what you thought! COMMENT your experience down below and let me know how you feel.
Also be sure to LIKE the video and SUBSCRIBE to Tone and Tighten here on UA-cam so you never miss a new video when I put one out.
Thanks for watching and I’ll see you again soon!
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try the exercises in this video? What did you think? Leave me a comment below! Also remember that in many cases the hips are half the problem - in order to address this issue fully you must also consider what's happening at the foot and ankle. Be sure you check this video out as well: ua-cam.com/video/MHqMLLjmDPI/v-deo.html Hope this helps you to feel better soon! Thanks so much for watching 🙏🏼🙏🏼
i tried it really it's very useful to me thank you so much sir again.
This is exactly what I need!! Thank you! So grateful I found your channel! ❤️🙌🏾
Sir I have knock knees with little bit fat on thighs so it possible that the fat could be burnt with these exercises as well as knock knees correction.
ITS RELLY VARKING OR NOTTT..
@@khusboosingh7894kya apka knock knee shi hua kya age h apki?
I saw many comments asking how often and after how long you should see results, from the Doctor's answers: you should do these exercise *5 TIMES A WEEK* and if you're consistent you should see an improvement *after 10-12 WEEKS* . Hope it helps 🤗
Will the knees go back if I stop doing the stretches
@@iAmTheFoeOfInhumans yes as long you keep good posture
@Marina Silvia Finetti what if a person with healthy legs do these streches
@@pranavreddy817 I guessed they would just have stronger legs, the purpose of the exercise is to train muscles that support the knee 🤔
Personally, I have been getting a lot of inner knee pain due to weak abductors, over-active adductors and general hip instability working as a builder for 17 years.
I actually notice the difference immediately after I do these exercises and a significant reduction in pain. But I agree, it takes weeks to train the right muscles to activate and strengthen. Consistency and correct progression is key in my experience
Doc, I’ve had my fair share of knee issues, you are the ONLY one who has helped. Your various knee pain video are INCREDIBLY helpful. Thank you sir.
You are so kind, Dhruv Patki! I am happy to hear you are improving!
please update, does this exercise help, if yes how much time does it take
Update?
@@mdrejaulhosenhridoy52almost all good now! Occasionally some pain from my martial arts training, but this really helped.
@@toneandtightenhello sir i have one knock knee are this exercises are helpful to me also
woah I'm so happy to have found this channel. putting a band around my knees while I squat is a game changer for my form!! can I always use a resistance band or am I supposed to graduate off it?
Sir , I said thanks to you before, and I want to say it again, I followed your method for neck pain, and it totally changed my life, with pain I faced it very difficult to concentrate on studies and felt lazy most of the time. But now I feel really great, God bless you .....
This totally makes my day, Amal! Thanks so much for sharing with me and may you continue to be blessed with health! 🙏🏼
I got a lot of hope from your words💗🥺
@@toneandtighten please help me , I don't have knock knees but doing gym for years I got big quads and now they both touch so what should I do ?
What machine in the Jim should I use for this
@@toneandtightenI recently noticed this problem and have been trying to fix this for years but none worked. I have been watching you for a long time and you are my last hope.
I feel sucidal
This is exactly what I need! Thank you for taking the time to make such an informative video.
My pleasure! I hope it helps!
It's been a year now, did it work?
Please answer it's working ?
Thank you for this ❤️ this is really gonna make me feel more confident
You are welcome! I am glad you are finding it helpful!
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
I need to start practising this out. I have serious knock knees, and because of that, i don't no longer wear tight jeans or shorts in public places. I will come back here to confirm improvements after 12 weeks of consistent practice starting from April 1st
mee too broh
Bro what is ur age just asking cuz I’m almost 15 so I want to know that this age is good or not for starting
@@unknownguy4358 don't worry bro im 2 year older then you and im saying from expereince you can start right now its better you start it right now
Remind me when you come back
Let's do this brother ❤
This is helping a lot with knee pain and stiffness, especially on the side where I had the tibia fracture. I feel like I’m walking better, too. I’ve decided to take a picture of my legs once a week, and I’m keeping a journal. Oh, and it’s also helping with some stiffness I’ve had across one side of my foot on the injured side. I’m in a support forum for TPF, and I’m going to share this with them. Thank you!
You are welcome! Great news!
So, 6 months later, what's your progress if I may ask?
@@salmanfarid2001 Honestly not much. I’m back in PT for back pain, and part of that is due to tight quads and hips. That actually is part of the reason I’m still having problems with knee valgus. I really worked hard at this, so it’s frustrating. But, I’m also 70, and I know it takes longer to heal (and get in shape).
@@annewatman677you're 70 years old?
Also any improvements yet, I have this condition and I want to do anything to correct it
@@Mori575 I was really hoping this would help, but honestly, I gave up, and maybe I should have given it more time. Still, I’ve worked hard to “solve” my problem. I did PT, and I have been doing exercises for well over a year now, and nothing. It’s really disappointing. I’ve tried several videos that claim to help correct this condition, and I don’t think they work. My PT said that building up the thigh muscles helps, so I keep working on that. It’s a really difficult muscle to enlarge because it’s so big to begin with. Also, I had a tibia plateau fracture that required surgery, so that has made things even harder. I’m able to do everything I want, but it is frustrating seeing how my knees tend to bend towards each other.
Thank you so much. I’ve been doing these types of stretches for a long time (each time I go to the gym, so not super consistently) and I have suffered with these knees for my 25 years 😂 but these stretches and exercises have always helped with relief. I’ve been able to get over most of the self consciousness about my knees over time, so now I’m fully focused on doing these just for relief and not cosmetic reasons. It’s a lot easier to stay consistent when you’re doing it for your own health.
so ur knock knees got corrected? and after how much time
???
@@harshalrasaniya5351 No, not corrected. Just relieved. The difference in how they used to look is only slightly noticeable maybe because I was inconsistent. But do these exercises anyway. I’ve been doing exercises like these really ever since I began going to the gym about 12 years ago off and on. I’d do these stretches at home every once in a while too during those years. If you could be consistent on this you may have even better results. But there’s not much out there that will truly correct knock knees to straight legs without medical intervention if you suffer severely. Above all else, you got this either way. Don’t give up. Good luck my friend!
@@waterclosetco okok
So basically these exercises don't correct knock knees?
@@jonfonts4050I’m wondering this too, I think they do but this person said they weren’t consistent with it. Other people in the comments said it corrected their knees though.
I used to go to PT and these are the exact exercises they told me to do. I’m starting to see why in my knees.
Ahh these exercises bring me back to my time in basic training and AIT
I would strongly recomend everyone trying to do this also look into flat foot exercises, i tried for years to fix my knoc knees with minor improvement, altough less injuries, until i stumbled accross a video from japan about fixng knock knees and false hips by fixng your flat feet.... it was instant improvement. These exercises in combination with flat foot exercises (wich he has as well) are making HUGE difference. I can see my knees straight for the firs time in my life! Atm only whe im consciously holding it, but it gets easier everyday and less bad when relaxed. 😊
Thanks so much for sharing!
Still..how much time does it take
Does it matter? As long as you improved, it's never going to take more than a year.
Xan you tell me which video from japan?
I had a tibial plateau fracture that required surgery in early November 2021. I’ve been very vigilant about continuing to do my PT exercises, and I’ve made a lot of progress. However, I’m definitely having trouble with my knee rotating in. In fact, I had a TPF on my other leg about 12 years ago that wasn’t nearly as bad, but I have a similar problem with that knee. It’s also not as bad, but I definitely look knock kneed, and it’s the one thing that really bothers me.
These are all exercises I know I can do, although my range of motion is complete on my injured leg yet. It’s close!!
I’m going to start doing these right away, and I’ll definitely report back. Thank you!
You are welcome and best of luck!
How did it go I just found this video is it worth giving a go
@@tannerwiseman5325 I think it takes a lot longer than people expect. It’s 7 months since I posted, and it doesn’t look any better. However, I’m just finishing up PT for back pain! I discovered that my quads are very tight, and that impacts my hips. Both of those things can contribute to *collapsed knees.* I’m continuing to work on it, but I’m trying some other things for now.
My issues is that when I stand up my knees go slightly inward. It makes me feel self conscious especially when I wear shorts. Thank you for this
Hey any progress with these exercises?
Bro sameeeeee
Fr
hi any progress with this Exercises?
Good morning Doc, thank you for this video. God bless🙂🙏
You're very welcome, Mercy Ong! I hope they help you! Thanks for commenting.
Bro it's working? please answer
Thank you for the content! I sometimes get sharp pain on my lower back when I do the sidelying hip abduction. I can't explain if it's a disc or a nerve. When it's so severe, I can't do a cobra stretch. It doesn't give shooting pain down the legs though like sciatica.
Appreciate your efforts, I am 38 and have sedentary lifestyle. Watching your video motivates me. From past 20 years I haven’t gone for jogging and it would be great if you can guide us on to start again.
Yaar
Bro it's working ? Please answer 🙏
I’ve been suffering from knocked knees since I was a child without even know this was fixable. I believed I was born with it therefore had to live with it. But I learned from ur video I still have hope. I’ll do those exercises religiously!!
I hope you find these exercises effective!
How has it been going? What is the update?
Kuch fayda hua
Did this video actually help?
Thanks a lot, very much helpful and life changing 😊❤
You're welcome 😊
I've been feeling some discomfort in my knees and it's gradually turning into pain. Thanks for this video, I hope this helps me while I can't go to the doctor.
You are so welcome! I hope it helps!
omg i have knock knees and the only thing i ever worked on is normalizing my walk but it never worked on knock knees… im on a marathon of you videos but this is such an emotional journey for me
ironically the pain you pointed out are also pains i have felt and i never thought it was due to knock knees… i could cry😭
Did it work
@@loopacatz6385same question here bro , have you tried?
Thank you sir for giving such wonderful trick 🙏
My pleasure!
I am excited about trying these exercises! I have very bad knock knees since childhood. Always thought it was just how I was built! Anyway...my other issue is high arches in my feet which make my feet supinate and I roll my ankle outward. As a result, I have sprained my ankles quite a few times in my 67 years. What are some exercises that can help with that issue??
Thank you for this video!
Dear Doctor JARED THANK you for those videos. I am at the knee pain category. 77 years old but filling and being good. I am following for a year now a hormonal anti androgen therapy one shot every 3 months. We have decided with my oncologist to follow intermittent scheme and stop it until PSA rises again. After one year I fell that I have lost some muscle mass and this could be one of the causes of my knee pain. I Am planning to follow this routine for a month before going to second step. My question is: Is something that I could do to help myself with this muscle weakness I experience?
Thank you once again Doc Chrys Fountoulis retired veterinarian who has treated many horses feet. Warmest regards from Greece
I was searching for this type of video but after long time I got this, When I was walking my right leg knee is moving or leaning inside but after watching this video I hope, I will make it better by Your Exercises. Thanks a lot sir ❤ .
I hope you find these helpful and thanks for commenting!
Update?
Anything?
No encontraba un video claro en español, hasta que busque en inglés y encontre este video. Muy claro y al punto. Haré los ejercicios gracias. 👍
Thanks for this good video, good luck 🙏🏼❤️❤️❤️
You are welcome! I hope you found it helpful!
You are a miracle worker. Saw results on day 2.
Oh, great to hear!
does it work?
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
If you have knock knees and are considering surgery please DONT. It seems like an easy out but it will not fix the problem. This issue is 100% correctable through various exercises. I had pretty bad knock knees most of my life and got rid of them thru exercises. It was a HUGE self conscious thing for me and I now I feel better than ever.
Thanks for sharing!
which exercises did you do? the ones shown in this video?
@@rjuyyy2778 The ones in the video do help but what seems to help me the most was doing a weighted and seated good morning. It opened my hips and made it feel natural to walk with arches in my feet and my knees further apart. I did it with a barbell behind my upper back. The main thing for me was strengthening the arches in my feet before I saw the progress with that “good morning” exercise. When you have knock knees one of the biggest hinderance causing it is flat feel. You can also practice the “primal squat” to progress your hips and feet. Just make sure that your feet aren’t flat and that your forcing the arches in your feet. It will be hard at first because when you have knock knees your whole life you never use these muscles but in about a month I had fully reconstructed arches that felt natural. I know with knock knees it’s easy to think the problem is with the knee but it isn’t. Strong foot arches, hip flexors and abductors are key.
@@logos29 How much days a week?
@@logos29 Is it recommended to do it before a session (specifically lower body)
I would love to see this work with someone who actually has their knees in this condition. With someone who doesn't have the problem, demonstrating this is very easy. Do you have any case to show before and after these tips?
Thank you so much work for me, after my knee locked today playing soccer ⚽️
Yeah bro now my knee doesn’t hurt while crossing
Thank you. For this video.
My pleasure!
I have knock knees from being sedentary most of my life. I hope these exercises can help with aligning my legs. Will start these stretching daily
Best of luck!
Did it helped?
Did anything change?
did it help you?
Did it help?
I’ve knocked knee issue & ur videos helped a lot much thanks from Egypt, doctor
You dont have knock knees anymore? How many moths did it take for correcting knock knees? Please reply
Waiting for a reply too.
YOU ARE GREAT SIR
I actually have hip problems due to many falling down so due to my bulging disc I do some of these starches but I will definitely add these back my knee suffering due to the hip injury
Thank you from India ❤
Loved it
Great information shared by you keep it up
Thanks so much! I appreciate your support!
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
Thanks doc will try this out
Best of luck!
Right I have very bad knock knees will be starting this exercise tomorrow and will do it for a month and keep you all updated
Did you find any improvement ?
@@queenofhearts9186 no haven’t seen any improvement yet only been doing it once everyday from this week I will try to do it twice everyday consistently will keep you updated
A month is over
Haven’t see any improvements !
@@ShivanshBansal-wi7pi haven’t seen any improvements
You are freaking awesome dude❤
Thanks so much!
Thank you so much lm doing this everyday
You're so welcome! I hope it helps!
I had some major breakthrough so I thought I’d share!! If anyone is like me and their knees go in when they run, I searched for a long time to try to fix it and did all kinds of exercises. What finally helped me was a chiropractor. Obviously all are not the same but I’ve been going for about four weeks and my knees are already almost to the level of a normal person as well. I’ve searched for so long so I thought this might help someone, everybody isn’t the same though but it’s worth a shot!! Another exercise they gave me was lying on the ground with my legs on a chair or short table at 90 degrees. I do tbis for 20 minutes a day
What specifically did the chiropractor do? Alignment? I made an appointment hoping they can help me. I’m also a runner!
@@katherinebarahona4878 They started by taking x rays and he explained that my pelvis was tilted forward 48 degrees, and the normal amount is 20 degrees. So apparently that’s what was contributing to the problem and I had some other issues such as scoliosis and my head is too far forward. But I go 2-3 times a week and it’s so much better. He has been hitting the spots around I guess my tail bone, knees, hips, pretty much everything in that area to try to get my legs straightened up. For reference I am only 16 years old so it could be different, but it should help a good bit!!
Hi Dr Jared - just found your video last night and I'm trying it out. I have trouble with the heel touches with my left leg on the stair - one reason is railing is behind me. Any suggestions on a way to get started on that side? i can only lower the right leg an inch or two.
Thank you so much for sharing
You are so welcome! I hope this helps you out and thanks for commenting!
Thank you sir
enjoy your videos, thank you very much
You're very welcome, Ashworth! I hope they help you to feel better! Thanks for commenting.
Very good exercises
Glad you like them and I hope they help!
After learning of 'banana legs' and 'knock knees' I see so many people on the street suffering from either or both and feel like telling them all this. Thank you for the demonstrations, very helpfull.
You're very welcome, Kenan Kagan! I hope they help you! Thanks for commenting.
Thank you so much for this video. I have a knock knee problem, I would appreciate that if you tell me how many times I have to do these exercises?, and how long will it take for treatment this problem?
My knock knees is a personal complex of mine. Any improvement
Really thankful for your videos. Got diagnosed with Morton's Neuroma but don't use high heels, usu wear wide and flat shoes, live on farm.... when reading causes... knock kneed since kid with flat feet AND bunions from fourth grade...thought was just inherited from my grandmother. Now I know :-( BUT am hoping that orthotics and your exercises will help build my strength back up. May never be orthotic free but want to try. Wondering what your take on barefoot shoes is? I am hoping to progress and maybe use an orthotic there... curious. Thank you though for the videos! Lynne
These were great. Thanks
You're very welcome, salmenrob3! I hope they help you! Thanks for commenting.
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
Thank you ☺️
You're very welcome, Sam DSM! I hope they help you! Thanks for commenting.
Thanks a lot for the effirt put in this video. I have a question however: how mach can this woekouts help a grownup? Can these exercises actually help to prevent a surgery? And do these exercises put pressure on muscles and potentially harm them if the situation in severe? Overall how they work post-25?
thank you doctor for this great video ❤️
I Will try this exercises now
I hope these exercises help me🥺
Best of luck!
How is going today ?
What were the results??
Cant wait to do this for me i slip and fall yesterday and today my knees and arms were paining love your channel sooooooooooooooooooo much love your channel sooooooooooooo much
Sorry to hear about your slip, Ramya! Hope you're feeling better today. Thanks so much for watching and commenting! I appreciate your support!
did it work?
share your experience please
@@mishita3104 i havent tried yet as am super busy with work
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
Perfect training video that I was searching for for a long time
But the sound quality isn't so good
Thanx
You're welcome!
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
Thanks
Hi, just wondering how often you recommend we should do these?
Hi. you have offered great information. If youre able to, will you suggest Stretches and something for overweight people? There's a lot of your exercise that i can't do.
Great Job.
Give this one a try: ua-cam.com/video/FI51zRzgIe4/v-deo.html
first of all thank you very much! Very helpful. I am a Pilates reformer and yoga instructor and see that many people have weakness in only one leg and a markedly different muscle tone. In such a situation would you recommend stretching and practicing unilaterally? Or just more sets on the weak side?
Great question! Imbalances are typically overcome with more unilateral work. Work each leg/side of the body independently and, with consitency over time, the problem should resolve. Hope that helps and thanks for commenting!
Hi,can you teach me yoga? I will need certificate at end.I made before yoga
It really helps me.
Great to hear!
does it fixed your knock knees?
Hello, i like the video and fine it really helpful. I have knock knees, Please how long do i have to do the exercise before i see the results? Can I consume more of calcium while doing this exercise? Thank you.
Thank you so much
You're most welcome!
Thank you so much for this, it is taking me confidence.
I'll try these exercises for knock knees and then I'll drop a comment of results. 😊😊😊
You are so welcome!
Bro it's working ? Please answer 🙏
simply amazing
Glad you think so!
I have a mild knocked knees nothing serious but i am not happy with it.. As it's affecting my confidence.. I am starting today... I will be updating this every week......
I hope this helps!
Update pls
Thanku sir
Verry helpfull 💯
You are very welcome!
I've been doing this exercises once or twice a day for 1 week now. I'm already feeling a great improvement, my pelvis used to make a loud and painful cracking sound everytime I tried to get it in right posture, that's now almost 100% gone. I now tend to stand in correct way more naturally. Also my legs used to be kind of an insecuritie since I go to the gym, and knock knees made them look so weird, that's getting fixed too. Still tryna figure out how to walk correctly lol
Please these exercices are helpful for you and fix your knock knees please don't lie i want to begin but i want to see experience from someone
@@fakhrimasmoudi4671 yes, they are helpful. I do them every day before going to the gym. Results don't come instantly, but just do the exercises and eventually you will feel the effects
@@dantevalentin8849 thank you my friend im just scared of useless of this exercices but now you bring back the hope to me but i want to Ask you how old are you?
@@fakhrimasmoudi4671 I'm 19 years old
@@dantevalentin8849 nice im 17 years old i Can fix knock knees right ?
I love your content ❤️❤️, Thank you soo much these video's are really really helpful ❤️❤️
You're so welcome!
I have cerebral palsy and I am going to have knee replacement surgery I have started to do these exercises in hopes that I can recover faster
Starting today, will be commenting again in 12 weeks to see if there is any improvement!
Any improvements so far?
Love you brother ❤❤❤
I love this video and need it:) I’m 67 and lucky to not have pain, want to keep it that way.
Is it ok to do leg lifts in all 4 directions, along with these? Or avoid certain exercises? I really appreciate your easy to follow instructions and explanations. Thank you!! 😊
I have a mild case of knocked knees and I will try to do these daily to see if they work! Will update later
I hope they help you out!
sooo? has it gotten better?
Sir please make a vedio on the lordosis exercise as I feels very strange whenever I see myself in the mirror. Or tell me some exercises i should do 🙏
How long should you practice this to feel and see results? 💛⭐️
thanks! 😊
My pleasure!
for the side plank I cant put my feet together because I have knocked knees
also for the clamshells and sidelying abduction I dont feel it in my hips I feel it more in my knees and leg.
It would be great if you could answer those questions for me. Thanks!
i hope it can be efective for my leg get better
Hi there- can you do a video on tight glutes? I have horrible pain from weak and tight glutes.
What kind of strengthening is good for this exercise?thanks
Thanks a bunch for the best content!! Best wishes to u!
My pleasure!
1 like : 10 squats challenge lets go
Edit: 20 squats done.
Is this exercise side plank hip dip dangerous for the shoulder? in regards the impingement?
Hi I just want your advice on how to stay motivated through this exercise because whenever I wear shorts my legs just look hella ugly. What are some tips to get me through this so my legs can look normal again? God bless you.
Thanks you
My pleasure!
Hey doc, how long you reckon it should take for me to correct my knees, though I don't have severe knock knees. What is the proposed time?
@tone and tighten will this help me permanently
Hi - exercises for a valvgus knee caused by no cartilage? My knee is valves due to lack of cartilage and 4 knee surgeries
I got left rib flare and noticed also my left inner knee sticks out more than the right .
When I was younger I was playing football and my knee had felt like it popped but nothing too serious but can't remember if it was my right knee or left . I will have to go get checked out for sure because at the moment I have good insurance I need to take advantage of
How long will I have to do these exercises to be have a full recovery of knock knees?
Hi doc. I lean forward when I squat which makes my lower back hurt, any tips to help and what do you think might be causing it? Thank you, I love your videos, very helpful
Hi Haider! Most causes of the forward lean are lack of a hip hinge (make sure your butt goes back first and your weight stays through your heel, not your toes) and limited ankle range of motion. Work on improving your ankle mobility and you should notice a difference! ua-cam.com/video/D327Pwt-ONs/v-deo.html Hope that helps!
@@toneandtighten Thank you for taking the time to respond, and thank you for being generous with your knowledge, I appreciate you doc.
OMG I have the same problem and I thought it's because of knock knees.
Is it advisable to get the knock knee correction surgery? And is it painful?
How frequent do you have to these. More then once a day? And how long should you expect results?
The problems is that I got only one X leg and this happened after injury that I got 4 years ago. Doctor said that I don’t have a bounce knee injury, it’s knee ligaments problems. Is it possible to correct it with these exercises?
results on the first day 👌🏻
Oh, that is wonderful!
Osteoporosis patient can do this?
Doc, are knocked knees reversible? If you stop doing exercises? And how long it takes to correct them?
Normally not, only if your heavy and put alot of weight on the knees they will become knocked again. If your not heavy the knees will stay like they are.