Does Posture Matter? Know How to Conquer Knock Knees Naturally

knock knees pain with running

Ever noticed your knees knocking together when you stand with your ankles touching? This inward bowing of the knees is a condition called knock knees, also known as genu valgum. While it's a common sight in young children as they grow, knock knees in older children or adults can be problematic and indicate an underlying issue.

This article delves into the world of knock knees, exploring the causes, symptoms, and treatment options available. We'll also introduce Activ8 Posture's unique approach that focuses on improving knee alignment and overall posture through posture therapy.

Understanding Knock Knees

varus vs valgus knees

Knock knees, also known as genu valgum or valgus knees, is a condition where the knees appear to bow inward when standing with the ankles together. It's important to distinguish knock knees from bow legs (genu varum), where an outward bowing from the ankles to the knees appears. While these conditions affect different parts of the leg, they can both lead to similar issues with alignment and stress on the musculoskeletal system. Let's go deeper into the causes, symptoms, and consequences of knock knees.

Symptoms of Knock Knees

valgus knee can cause injuries and pain

The most obvious sign of knocked knees is where the knees touch when standing with your ankles close or all the way together. This bowing can be mild or severe, and the distance between the knees can vary.

However, a knock knees malalignment can affect more than just the appearance of your legs. Here are some other common symptoms:

  • Gait abnormalities: Knock knees can cause changes in the way you walk. While leg circumduction is most commonly seen to avoid the knees hitting, you might walk with your feet pointed outward (with “duck feet” or a "duck walk") or experience excessive wear on the inner part of your shoes.
  • Pain or discomfort: Severe knock knees can put extra stress on the hip, ankle, and knee joints, leading to pain and discomfort, especially around the inner knee. Flat feet, tight hips, and weak pelvic and spine muscles are common problems that add to symptoms.
  • Limited mobility: In rare cases, very severe knock knees can restrict your range of motion in the knees and hips, making it difficult to bend or straighten your legs fully.
  • Balance Issues: The altered alignment can compromise body balance, particularly during dynamic activities or on uneven terrains.
  • Reduced Athletic Performance: The condition can hamper balance, stability, physical prowess, and power.

Common Pain Symptoms with Knock Knees:

  • Knee Pain: Due to the irregular lateral-to-medial stress, combined with rotational and anterior-posterior stresses, this can lead to increased susceptibility to knee injuries, degenerative knee issues, heightened stress on the medial compartment of the knee joint, ligament sprains and tears, and patellofemoral pain syndrome.
  • Hip Pain: Tight hip adductors and compromised lateral hip muscles impair hip mobility, which, in turn, causes more movement in the knee. This imbalance can result in labral tears, degenerative hip conditions, sciatica, and arthritis.
  • Ankle Pain: The odd angling of the shinbone affects ankle function, leading to inversion sprains, eversion injuries, Achilles tendon strains and tears, and restricted dorsiflexion.
  • Foot Pain: Knock knees can cause uneven weight distribution across the foot, leading to conditions like plantar fasciitis, bunions, flat feet, over supination, Morton's neuroma, and fifth metatarsal stress fractures.

Long-Term Symptoms and Risks of Valgus Knees:

  • Osteoarthritis: Persistent knock knees can increase the wear and tear on the inner knee, leading to early-onset osteoarthritis. This degenerative condition reduces the cushioning between bones, causing chronic pain and limiting joint movement.
  • Severe Knee Pain: As knock knees place excessive stress on the medial knee, pain can become a constant companion, significantly hampering mobility and daily activities.
  • Ligamentous Issues: The altered knee alignment can strain the knee ligaments, particularly the medial collateral ligament, increasing the risk of sprains and instability.
  • Difficulty Walking: As the condition worsens, the abnormal alignment can make walking challenging, and in extreme cases, individuals might need knee braces, assistance, or adaptive devices.

If you're experiencing any of these symptoms, it's important to consult a healthcare professional for medical advice. They can determine the cause of your knock knees and recommend the most appropriate treatment plan.

knock knees pain and injuries

Causes of Knock Knees

Not all inward bowing of the knees is cause for concern. Young children naturally develop a bowing appearance in their legs, called physiological bowing, during their growth phases (typically between 1 and 2 years old). This bowing usually corrects itself naturally as the child grows and their bones mature.

However, knock knees in older children or adults can be a sign of an underlying condition. Here are some of the common causes:

  • Rickets: This is a metabolic bone disease caused by a lack of vitamin D or calcium. Rickets can lead to softened bones that can bend abnormally, causing knock knees.
  • Growth plate injuries: Injuries to the growth plates in the shinbone (tibia) or thighbone (femur) can disrupt normal bone development and lead to knock knees.
  • Obesity: Being overweight or obese can put extra stress on the legs, which can contribute to the development of knock knees.
  • Musculoskeletal Use and Dysfunction: Repetitive strain, muscle imbalances, and faulty movement patterns from daily activities or certain sports can place excessive stress on the knees and surrounding joints. Over time, this stress can contribute to the development of knock knees.

There are also other, less common causes of knock knees, such as skeletal dysplasia (a group of disorders that affect bone development) and certain genetic conditions. Again, consult a healthcare professional for a proper diagnosis in severe cases.

Do I Have Knock Knees?

knock knees self test

Wondering if you have knock knees? While medical evaluations using X-rays provide definitive answers, a simple self-assessment can give you an initial understanding of your knee alignment. Here's how you can check at home:

  1. 1
    Stand Straight: Begin by standing upright on a flat surface, ensuring your posture is straight and your feet are parallel.
  2. 2
    Position Your Feet: Bring the insides of your feet to touch each other. Ensure your heels are aligned, and there’s no gap between them.
  3. 3
    Observe in the Mirror: Using a full-length mirror, observe the alignment of your knees. In cases of knock knees: A) The knees touch or come very close while there’s still a gap between the ankles. B) In more severe cases, the knees will touch before the ankles do, even when the insides of the feet are perfectly aligned.
  4. 4
    Assess the Gap: Take note of the distance between your ankles when touching your knees. A significant gap could indicate a case of more severe knock knees.

Remember, while this self-assessment can provide insights, consulting with a professional for a comprehensive evaluation and guidance on any problematic postural concerns is always best. You can schedule a free posture assessment with Activ8 Posture.

Are Knock Knees Normal in Children?

As mentioned earlier, seeing your child's knees bow inward during their early years (ages 3-6 or toddler, pre-school, or early school-age children) is usually nothing to worry about. This is called physiological bowing and is a part of normal growth and development. As toddlers start to stand and walk, they will often have bowlegged knees. As they learn to load their legs and as the bones in the legs are still growing and shaping, the inward bowing will appear.

The good news is that this physiological bowing typically corrects itself naturally as the child grows and their leg bones mature. By around 7-8 years old, the bowing should gradually disappear, and the legs will straighten out.

However, there are some situations where a healthcare professional's evaluation might be recommended:

  • Persistent bowing: If your child's bowing seems excessive or persists beyond the age of 8, it's best to consult a doctor or pediatrician. They can assess the severity of the bowing and rule out any underlying conditions.
  • Severe bowing: In rare cases, severe bowing can occur in young children. This might be a sign of a condition like rickets or a growth plate injury. Early diagnosis and treatment are crucial in these cases.

Remember, if you have any concerns about your child's leg development, it's always best to err on the side of caution and consult a pediatric orthopedic professional. They can provide peace of mind or recommend the appropriate course of action for your child's specific situation.

Knock Knees in Adults

While physiological bowing is common in young children, knock knees are less frequent in adults. However, there are several reasons why adults might develop knock knees:

  • Uncorrected childhood knock knees: If knock knees in childhood aren't addressed, they can persist into adulthood.
  • Arthritis: Degenerative joint diseases like osteoarthritis can damage the cartilage in the knee joint, leading to a change in leg alignment and the appearance of knock knees.
  • Injuries: Injuries to the ligaments or bones around the knee joint can disrupt normal alignment and contribute to knock knees.
  • Obesity: Similar to children, excess weight in adults can put extra stress on the knees, possibly leading to knock knees.

While knock knees in adults might not always cause immediate problems, there are many likely complications in severe cases. These include:

  • Osteoarthritis: The misalignment caused by knock knees can put uneven pressure on the knee joint, accelerating the wear and tear of cartilage and increasing the risk of osteoarthritis. This can lead to pain, stiffness, and difficulty with mobility.
  • Difficulty walking: In very severe cases of knock knees, the misalignment can significantly affect gait and make walking painful or even difficult.

If you're concerned about knock knees as an adult, it's important to consult a qualified professional to help determine the underlying cause and recommend the best course of action to address the issue and prevent potential complications.

Diagnosing Knock Knees

knock knees diagnosis

Knock knees can be a source of concern, but the good news is that proper diagnosis is the first step toward finding an effective treatment plan. For severe cases, consulting a healthcare professional is important for determining the underlying cause of your knock knees and recommending the most appropriate course of action.

Here's why a professional diagnosis is important:

  • Identifying the Cause: Different causes of knock knees require different treatment approaches. A doctor can perform a thorough examination to identify the specific cause in your case, whether it's related to growth patterns, injuries, or other underlying conditions.
  • Severity Assessment: The severity of your knock knees also plays a role in determining treatment. A healthcare professional can assess the degree of bowing and any associated issues like gait abnormalities or pain.

How is Knock Knees Diagnosed?

Diagnosing knock knees typically involves a combination of methods:

  • Physical Examination: During a physical examination, a doctor will visually assess your leg alignment and range of motion in your knees. They may also observe your gait (how you walk) to look for any abnormalities.
  • Imaging Tests: In some cases, X-rays or other imaging tests like MRIs might be used to get a clearer picture of the bones and joints in your legs. This can help identify any underlying problems like growth plate injuries or arthritis.

By working with your healthcare professional and undergoing a thorough diagnosis, you can gain a clear understanding of the cause of your knock knees and explore the best treatment options available.

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Treatment Options for Knock Knees

There are various approaches to address knock knees, depending on the severity and underlying cause. Here's an overview of the most common treatment options:

Traditional Treatment Approaches:

Traditional treatments typically focus on directly addressing the bowing of the knees. These may include:

  • Bracing: For mild cases of knock knees in children, especially during growth spurts, doctors might recommend wearing braces to gently guide the legs into a straighter alignment.
  • Casting: In some cases, particularly for younger children, casting might be used for a short period to help correct the bowing.
  • Osteotomy (Surgery): For severe cases of knock knees, especially in adults, surgery called osteotomy might be an option. This procedure involves surgically cutting and realigning the bone in the leg (usually the tibia) to correct the bowing.
anatomy of knock knees posture and whole body alignment

Activ8 Posture's Approach: Addressing the Root Cause Through Posture Therapy

At Activ8 Posture, we believe that knock knees can sometimes be a symptom of deeper postural imbalances. Here's how our unique approach differs:

  • Focus on Posture and Biomechanics: Our approach focuses on improving overall posture and biomechanics, addressing imbalances that are contributing to the knock knees.
  • The Kinetic Chain: The human body is a complex system; problems in one area can affect others. Knock knees might be a consequence of imbalances in the hips, ankles, core, or even the way you stand or walk. Our posture therapists consider the entire kinetic chain (connectedness of joints and muscles) to identify the root cause of your knock knees.
  • Posture Therapy for Improvement: Through targeted posture therapy exercises, stretches, and self-care techniques, we aim to improve your body alignment, reduce your knees' bowing, and promote better biomechanics. This can lead to pain relief, increased mobility, and improved overall well-being.

Complementary Approach:

It's important to note that Activ8 Posture's approach can complement traditional treatments like bracing or physical therapy. By addressing the underlying postural imbalances, posture therapy can enhance the effectiveness of other treatment methods and promote long-term results.

In the next section, we'll explore if and how knock knees can be corrected.

posture therapy whole body approach

Can Knock Knees Be Corrected?

The possibility of correcting knock knees depends on several factors, including the severity of the bowing, the underlying cause, and the age at which treatment begins.

  • Early Intervention is Key: For children with persistent bowing beyond the typical age range (past 7-8 years old), early intervention is crucial. Early diagnosis and treatment can help guide the leg bones into a straighter alignment during growth phases.
  • Severity Matters: For mild to moderate cases of knock knees in children or adults, traditional treatments like bracing or physical therapy can be effective in improving alignment. In severe cases, surgery (osteotomy) might be necessary.
  • Activ8 Posture for Improvement: Even in adults, Activ8 Posture's approach offers the possibility for improvement. By addressing postural imbalances that contribute to knock knees, posture therapy can help reduce bowing, improve biomechanics, and alleviate associated pain. Additionally, Activ8 Posture can work alongside traditional treatments to enhance overall outcomes.

Movement Matters: The Knock Knees and Gait Connection

knock knees effects the kinetic chain and causes more than knee pain

Knock knees during the loading and stance phases of gait can result from the domino effect of muscular imbalances.

Jordan, a passionate trekker, came into Activ8 Posture after sensing a disparity in her step and frequently experiencing medial knee and right S-I joint pain, especially after long hikes. Closer observation by her posture therapist shed light on an excessive valgus stress in Jordan's right knee, particularly prominent during the loading phase of her walking pattern.

Now, while this could be brushed off as merely a knee problem, the body's kinetic chain tells a more complex tale. As Jordan's foot hit the ground, the lack of stability and control from her hip adductors and weakened gluteal muscles forced her right knee inward. This inward knee movement was exacerbated by the compensatory external rotation of the same hip and eversion at the ankle.

However, the story doesn't stop there. To counteract this imbalance and continue her forward motion with stability, Jordan's left hip dropped and her pelvis rotated forward during the right stance phase, causing an even greater lateral shift in her pelvis. Additionally, the compromised foot arch and ankle pronation played into this misalignment, solidifying the knock-kneed stance further.

When Jordan was stationary, it was evident that this knock knee posture was no transient hiking issue; it had integrated into her standing posture due to the chronic adaptations her body had made to the muscular imbalances.

This all-too-common account underlines the body's profound interconnectedness. A muscle misalignment or skeletal dysfunction in the hip or foot can manifest distinctively as knock knees. Thankfully, with targeted postural therapy exercises and gait training, Jordan was on a path to rectify her knee alignment and reclaim her love for trekking without discomfort.

Conclusion

Knock knees, also known as genu valgum, can range from a common childhood development phase to a sign of an underlying condition in older children or adults. While physiological bowing in young children usually corrects itself naturally, persistent bowing or knock knees in older individuals warrants a professional evaluation.

Consulting a healthcare professional is crucial for diagnosing the cause of your knock knees and determining the most appropriate treatment plan. This might involve traditional approaches like bracing or surgery, or it could benefit from Activ8 Posture's unique approach.

At Activ8 Posture, we believe that knock knees can sometimes be a symptom of deeper postural imbalances. Our posture therapy program focuses on improving overall body alignment and biomechanics, helping reduce the bowing of your knees and promoting better joint health and mobility.

Ready to explore if Activ8 Posture can help you achieve straighter knees and experience relief from knock-knee pain? Schedule a free consultation with one of our posture therapists today! We'll assess your individual situation and discuss how our approach can complement your existing treatment plan or offer a path toward improvement on its own.

Schedule Now

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Don't let knock knees get in the way of living the pain-free, active lifestyle you desire. Schedule your free 30-minute consultation with a posture specialist today.

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Frequently Asked Questions

Are knock knees normal?

In young children (between 1 and 2 years old), seeing their knees bow inward is typically normal. This is called physiological bowing and is a natural part of their development. By around 4-8 years old, this bowing usually corrects itself as the leg bones mature.

However, knock knees in older children or adults can be a sign of an underlying condition. It's important to consult a healthcare professional if you notice persistent bowing or have any concerns.

Can knock knees be corrected?

The possibility of correcting knock knees depends on several factors, including the severity, cause, and age at which treatment begins.

  • Early intervention for persistent bowing in children can help guide the leg bones straighter during growth.
  • Traditional treatments like bracing or physical therapy can be effective for mild to moderate cases in both children and adults.
  • In severe cases, surgery (osteotomy) might be necessary.
  • Activ8 Posture's approach offers improvement in adults by addressing postural imbalances that contribute to knock knees, helping reduce bowing and pain.

What exercises can help knock knees?

While specific exercises for knock knees depend on the underlying cause and your healthcare professional's recommendations, some general exercises that focus on strengthening core muscles, improving hip and ankle mobility, and stretching tight muscles in the legs might be helpful. It's important to consult a healthcare professional before starting any new exercise program.

Do knock knees affect running?

Severe knock knees can affect your running form and lead to pain or discomfort in the knees and other joints. However, mild to moderate knock knees might not necessarily impact running. Consulting a healthcare professional, posture alignment therapist, or a qualified running coach can help you determine if your knock knees are affecting your running and recommend appropriate training strategies.

Do I need surgery to fix knock knees?

Surgery (osteotomy) is typically reserved for severe cases of knock knees in adults or children with certain medical conditions. Traditional treatments like bracing or physical therapy, or Activ8 Posture's approach, can be effective in many cases. Consulting a healthcare professional for a proper diagnosis is essential to determine the best course of treatment for you. Just remember, a good orthopedic surgeon will help walk you through your non-invasive options first.

What are common posture deviations found with knock knees?

Knock knees affect the stability and mobility of the body, influencing several other postural deviations:

  • External Femur Rotation: The femur might rotate outwards due to the imbalance between the medial and lateral thigh muscles.
  • Internal Femur Rotation: Often confused with valgus knees, internal rotation of the knees (transverse plane motion) can accompany the knocking in (frontal plane motion).
  • Knee Flexion: An increased inward pressure can sometimes cause the knees to remain slightly bent, impacting gait and stance.
  • Anterior Pelvic Tilt: The strong pull of the adductors and altered hip mechanics can lead to a forward tilting of the pelvis.
  • Lumbar Lordosis (or Hyperlordosis): An anterior pelvic tilt can result in a pronounced inward curve in the lumbar spine.
  • Flat Back: While anterior pelvic tilt should produce lordosis, or extension, in the lumbar spine, the tightness and dysfunction of the hips often are accompanied by a flat back.
  • High Arches: When the feet are straight, ankle inversion can compensate for the upper leg's inward angle and the lower leg's outward angle. A “varus” condition at the ankle compensates, resulting in high arches.
  • Flat Feet or Pronation: The inward rolling of the ankles can flatten the arches, affecting foot posture and function. This is normally the case with duck feet (i.e., feet that point out versus pointing straight).

Recognizing these biomechanical aspects of knock knees provides a comprehensive understanding of its origin and the subsequent ripple effects on body alignment. This knowledge is a foundation for targeted therapeutic interventions and movement coaching to restore balance and harmony to the musculoskeletal system.

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