How to Fix Knock Knees Without Surgery

If you want to know how to fix knock knees without surgery it will depend mostly on the cause of the deformity. If your knock knees are due to structural issues like bone deformities then non-surgical procedures most likely won’t help.

However, if your knocked knees are due to an underlying problem such as a health condition or weakened muscles in your lower leg then there is a good chance knock knee correction without surgery can be successful.


However, non-surgical treatments like braces may help if your knock knees are due to joint issues caused by arthritis in the knees. Knee arthritis will usually stretch and contract certain ligaments which cause the appearance of knock knees. If the stretching and contraction of these ligaments like the MCL and LCL are severe then braces won’t help much.

Knock knees treatment without surgery will then depend on if the joint still has a little flexibility even though it is deformed. One of these knock knee braces that can help if the ligaments in your knees are still flexible are unloader braces.


Other knock knees correction in adults such as shoe orthotics won’t help much but they can help provide you with some decent relief from pain or discomfort if you experience any. There are also strength training exercises that focus on strengthening muscles in the legs and feet that could help reduce the severity of the knee valgus.

Learning how to fix knock knees without surgery is definitely possible thanks to certain exercises. However, if you really want these exercises to work then being dedicated to treating the problem over an extended period of time is necessary. This is a huge investment in time compared to surgery that’s a huge investment in money.

If you believe knock knee exercises could help then teaming up with a knowledgeable and experienced movement specialist is your best option. Once again though these therapy sessions will only help if your knock knees are not due to a major structural issue which is often brought on by an underlying problem.

If this lower leg deformity is due to something like weak legs then exercises for genu valgum can certainly help a great deal. By strengthening the weakened muscles in your lower legs you’ll be able to prevent your arches from collapsing and rolling inwards, which will ultimately lead to your knees and hips being dragged inward.

Some of these exercises will help make the arch muscles in your feet stronger when you perform them regularly. This will give you a strong foundation that can help with improving the deformity without knock knee corrections surgery.

You’re probably wondering how long this will actually take. Well most of our subscribers have seen major improvements in a few months by staying consistent with the exercises.

With that being said strengthening your muscles in your lower legs and arches is one thing you can focus on and if it doesn’t help then you most likely have knocked knees due to an underlying problem that requires surgical incision.

Strengthening Abductor Muscles

One of these exercises for knocked knees that could help are deep knee bend exercises. These exercises will help to slowly help improve your deformity by strengthening your abductors (outer leg muscles).

Abductors muscles are a set of muscles that are found in the buttocks and lateral hip area on both sides of your body. These muscles are called gluteus maximus, gluteus medius, gluteus minimus, and tensor fascia lata.

Without the strength of this group of muscles your femur is more likely to cave in towards the mid-line of your body causing, or worsening the appearance of knock knees.

The weakness in these muscles will cause your legs to go into genu valgum by default. Thankfully there are exercises that can help strengthen these group of muscles and provide you with more stability in your hip thus helping to correct the appearance of knock knees without surgery.

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This could explain why women are more likely to be knocked kneed compared to men, as their hips are often wider and hamstrings tend to be weaker. This lack of strength in the thigh area can cause the knee joint to be unstable.

How to Fix Knock Knees Without Surgery

By practicing and making the abductor muscles stronger through exercises and stretches you can correct this problem over time and prevent your knees from knocking against one another.

Losing Weight

If your knock knees are due to excessive weight then losing weight can definitely help improve the appearance of this leg deformity. Obesity is believed to lead to the development of knock knees even though more studies need to be done to strongly confirm this.

However, it’s proven that knocked knees are often more severe in obese people compared to those who are not. We’ve gotten feed back from a number of people on the site that their knock knees improved after losing the excessive weight.

Vitamin Deficiency

Treating underlying conditions that could be causing this leg deformity is probably the most effective way to correct knock knees without surgery.

One of these conditions is called rickets and it is caused by a deficiency in vitamin D. By simply treating this condition it will lead to healthy bones that will ultimately help correct the genu valgum.

Another vitamin deficient condition that can lead to the development of knock knees is scurvy. This condition is due to a lack of vitamin C. Both of these conditions are treated with vitamin D or vitamin C supplements, injections, and/or diet.

Once again, if your knock knees are due to a chronic structural problem in your legs then it will be very tough to correct the problem without surgery. Knock knee surgery will often involve the removal or addition of a bone, which is known as osteotomy.


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