Last week, we introduced what we can do if you have bowlegs. Today, we will be looking into genu valgum! The hip adductors are tight for knock knees, which causes the leg to bow inwards. Since the quad muscles are critical to support the knees straight and upright. Strengthening the quad muscles can help with your external rotation. Here are some exercises and stretches that can get knees apart.
- Wall squat
Start standing straight up and lean your back against a door or wall. Position your feet shoulder-width apart. Bend your knees as you slide your body downward and then return back to an upright position. Your knees should bend in line with your 2nd toe and not pass the front of your foot. Repeat 10 times.
- Side lunge
Stand with a small space between your feet. Step to the side and bend your knee to a lunge position. As one side of the knee bends lower your buttocks down towards the floor. Keep knees in line with toes. You can raise your arms forward while bending the knees for a counterbalance. Return to the original position and repeat on the other side.
- Butterfly stretch
Starting in a seated position, bend your knees and place the bottom of your feet together. Slowly let your knees lower towards the floor until a stretch is felt at your inner thighs. Hold that for 30 seconds and repeat that 3 times.