Understanding "Knock Knees": Causes, Effects, and Solutions

Knee valgus, often referred to as "knock knees," is charaterised by the inward angling of the knees when standing or moving and the angle is equal or greater than 10 degrees. While some degree of knee valgus is natural, common and in some athletic cases, can even be beneficial however excessive, unintentional or persistent valgus can lead to various issues, affecting mobility and overall health. Understanding its causes, effects, and solutions is crucial for those dealing with knee valgus.

Knee valgus occurs when the knees cave inward toward each other, creating an angle that deviates from the typical alignment of the leg. This misalignment can be observed during activities such as squatting, jumping, or simply standing upright. It can affect people of all ages, from children to adults, and may manifest differently depending on individual anatomy and lifestyle factors.

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Causes of Knee Valgus:

Several factors contribute to the development of knee valgus:

Muscle Weakness:

Weakness in the muscles surrounding the hips, thighs, and lower legs can disrupt the proper alignment of the knees, leading to valgus.

Biomechanical Imbalances:

Poor biomechanics, such as flat feet or overpronation, can alter the distribution of weight and pressure on the knees, increasing the risk of valgus.

Genetics:

Genetic predisposition can play a role in determining an individual's bone structure and alignment, influencing the likelihood of developing knee valgus.

Injuries:

Previous injuries to the knees, hips, or ankles can weaken the supporting structures and contribute to the onset of valgus.

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Effects of Knee Valgus:

Unchecked knee valgus can have various negative effects on the body:

Increased Risk of Injury:

Misalignment of the knees places excessive stress on the joints, ligaments, and tendons, making them more susceptible to injuries such as ACL tears, meniscus tears, and patellofemoral pain syndrome.

Muscle Imbalances:

Chronic knee valgus can lead to imbalances in muscle strength and activation, affecting movement patterns and stability during physical activities.

Pain and Discomfort:

Individuals with knee valgus may experience pain, discomfort, or stiffness in the knees, hips, or lower back, especially after prolonged periods of standing, walking, or exercising.

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Overcoming Knee Valgus:

Addressing knee valgus requires a multifaceted approach:

Strength Training:

Focus on strengthening the muscles of the hips, thighs, and lower legs, including the glutes, quadriceps, hamstrings, and calves, to improve overall stability and alignment.

Mobility Exercises:

Incorporate mobility exercises and stretches to enhance flexibility and range of motion in the hips, knees, and ankles, promoting proper alignment and movement mechanics.

Orthotic Support:

In some cases, orthotic inserts or footwear modifications may be recommended to correct biomechanical issues such as flat feet or overpronation, reducing excessive stress on the knees.

Proper Technique:

Pay attention to proper technique and form during physical activities and exercises, ensuring that the knees track over the toes and maintain proper alignment throughout the movement.

Professional Guidance:

Consult with a physical therapist, sports medicine specialist, or orthopedic surgeon for personalised evaluation, guidance, and treatment options tailored to your specific needs and circumstances.

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In conclusion, Knee valgus is a common condition that can have significant implications for one's health and well-being if left unaddressed. By understanding its causes, effects, and potential solutions, individuals can take proactive steps to manage and overcome knee valgus, promoting optimal joint health, mobility, and function for a more active and fulfilling lifestyle.

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