How to Correct Knock Knees Without Surgery

Correct Knock Knees

Knock knees is common among small children between the ages of 2 to 7 years old.

However, if a child still has knock knees beyond the age of 7 or even 8 then there is a chance an underlying problem is to blame.

Knock knees usually isn’t a problem if it’s mild and doesn’t cause other issues.

However, if the symptoms due to knock knees affect your everday life it may be time to consider your options for treating this lower leg deformity.

Knock Knees Symptoms

There are a number of symptoms to look out for if you believe you or your child has knock knees.

Some of the most common symptoms of knock-knees to look out for include:

  • You stand with your knees together, but your ankles and lower legs remain spread apart.
  • You have pain in your knees or hip area.
  • You walk with a limp or you have problems with walking properly.
  • You have one leg that appears to shorter than the other leg.

If you notice one or more of these symptoms it may indicate a more serious problem that’s causing the knock knee deformity.

If left untreated these symptoms can get worse especially the pain in the knees.

Knock Knee Causes

In order to correct knock knees you have to first figure out what’s causing the problem.

The cause of knock knees will differ from person to person.

As stated earlier, a child between the ages of 3 and 8 will experience knock knees as part of their growth and development phase.

However, if the knock knees hasn’t improved by the time the child reaches his or hers adolescent years then there is an underlying problem to blame.

Some of the most common causes of knock knees in children and adults include:


Rickets is a condition that is caused by a vitamin D deficiency.

This condition mainly affects small children but adults can suffer from a similar condition that could potentially weaken the bones in their lower legs and cause knocked knees.

Excess Weight

Having excess weight or being obese is another common cause of knock knees.

When you have too much excess weight it can place unnecessary pressure on your knees that breaks down the tissue in your ligaments, which in turn causes your knees to bend inward.

Injury or Infection

Various types of injuries or infections can cause knock knees in both adults and children.

One such infection known to cause knock knees is called osteomyelitis.

Injuries to the lower leg such as a growth plate injury or a fracture that heals improperly can also lead to knock knees.

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Diagnosing Knock Knees

Doctors have various methods for diagnosing knock knees.

Examining your medical history, pre-existing conditions, and especially your current health all play a factor in diagnosing you.

The doctor may take a look at the way you walk and stand to determine if your knees are bending inward and touching one another.

If it is apparent that your knees are angling inward toward one another then no further examination is needed.

However, if the doctor still can’t determine whether or not you are in fact knock kneed, he or she will perform an X-ray to complete the diagnosis.

Once the doctor performs the X-ray he or she will be able to determine the severity and location of the knock knee deformity.

How to Correct Knock Knees Without Surgery

If the doctor determines that your knock knees is due to some sort of underlying disease, infection, or injury then that will be addressed first.

After the underlying condition is treated the next step is to begin wearing a brace that helps the bones grow back into the right position.

Knock Knee Braces

Knock knee braces come in all shapes and sizes. Your doctor will prescribe you with the best knee brace to gradually realign your leg back into its proper place.

The main thing about knock knee braces is that you have to make sure you wear it as precribed by your doctor.

Usually in order for the correction to take place you’ll have to wear the brace all day long under your clothes.

You will go back and get re-evaluated by your doctor and he or she will determine if you have to adjust the brace or utilize another treatment method in order for realignment to take place.


Another way to correct knock knees without surgery is to use orthotics.

Orthotics are simply shoe inserts that help fix your gait or the way your foot hits the ground when you walk.

These shoe inserts can help correct knocked knees by gradually correcting any overpronation in the foot that could be making your knees angle inward.

Your doctor will prescribe you with orthotics that will specifically help realign your knees if he or she feels they can help.

Weight Loss

As mentioned earlier, excessive weight or being obese can cause knock knees in some people.

The extra weight puts unnecessary pressure on your knees and causes them to bend inward.

Losing the extra weight can definitely help your knees begin to realign properly.

Knock Knee Exercises

Finally, probably the most effective way to fix knock knees without surgery is to perform certain exercises regularly.

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The type of exercises that will help correct knock knees without surgery are the ones that strengthen weak or tight hip muscles.

Your hips have a direct effect on which way your knees turn when you walk or stand.

If you can strengthen these hip muscles successfully, you’ll be able properly realign your legs.

Some of the best knock knee exercises include:

Leg Raises

Begin by laying down flat on the ground.

Now, with your arms at your sides and your legs stretched, go ahead and bring both your legs up into the air.

Once your legs reach all the way up and your toes are pointing at the ceiling go ahead and hold this pose.

Next, lower your legs back down until they reach right above the ground. You don’t want your legs to touch the ground.

Once your legs reach just above the ground raise them back up with your toes pointing towards the ceiling again.

Do this about 10 times and then rest, and then repeat the steps above for another 2 reps.

Side Lunge

The side lunge is another effective exercise to correct knock knees without surgery.

To do the side lunge effectively follow the steps below:

  1. Begin by standing up straight with your feet at shoulder width apart.
  2. Now, shift your body weight to one side until it reaches a 90 degree angle. Make sure your other leg is as straight as possible as you make this shift to the side.
  3. Hold this stretched out position for at least 10 seconds and then return to the starting position.
  4. Do about 10 reps of this on one side and then switch to the other side.

Do about 3 reps on each side for the best results.


Surgery is only necessary if you’ve tried other options and all else fails.

Talk to your doctor about knee braces that could possible help realign your knock knees into the proper position or ask about using orthotics in your shoes to improve your condition gradually.

Finally, talk to a physical therapist who can give you a blueprint of the type of exercises you should be doing and how often you should do them to fix knock knees without surgery.

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