5 Ways To Fix Knocked Knees | Tight Inner Thighs
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- เผยแพร่เมื่อ 17 ก.พ. 2018
- Tight adductors and inner thigh muscles can pull your knees into each other causing poor placement of the knees and even cause knee pain . it can even cause you to have patella dislocations these stretches coupled with VMO exercises can help reduce injuries.
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01:18 massage/stretch 1
02:36 stretch 1
04:10 stretch 2
05:04 stretch 3
Dont like this i just want to do this every morning :) thank you so much king!!
Any result?
@@nemanjadragutinovic9714 I have a playlist on my channel with the best videos on flat feet and knees. I can assure you it will make EVERYTHING better. if you do almost all the exercises you will see improvement in 1 to 2 months.
The Best of Realm Royale will this correct knock knees if you have mild knock knees? or just improve it? either way i’m fine if it does anything
The Best of Realm Royale which playlist is it?
@@thebestofrealmroyale7576 just checked the playlist. Thank you so much
My problem with knock knees got little less over the years, however my biggest problem with it has always been walking. Walking with knock knees looks weird, anybody relate?
yeah, same
Yeah im men. But my figure looks femme because of this knock knees
@@ronnelpineda8384 Hahah same, fucking crap. Upper body looks manly but legs mess it up
yeahh
its my biggest insecurity 😔✋
Who else is scrolling to see if this really works?
jam rock meee
There are a few components to solvingbowlegs pain at home. One place I found which succeeds in merging these is the Reverse Bow Tactic (check it out on google) definately the no.1 blueprint i've seen. look at all the great info .
hey ,if anyone else trying to find out bow legs correction exercises try Magonsi Legs Remedy Expert ( search on google ) ? Ive heard some awesome things about it and my neighbor got cool success with it.
There are a few components to treating bowlegs naturally. One place I discovered which succeeds in merging these is the Reverse Bow Tactic (google it if you're interested) it's the no.1 guide i've heard of. Check out all the incredible info .
I've been researching treating bowlegs at home and found a fantastic website at Reverse Bow Tactic (check it out on google)
0:44 barbell massage
1:19 forearm message
3:07 adductor stretch
3:21 butterfly stretches
4:22 prone stretching
4:55 prone stretch hold
5:07 side splits
Thank u
Lol
Dear god what have i done to my body over the years of being lazy bastard... since i started stretching few weeks ago i noticed a bunch of stuff wrong with me. Now i'm overwhelmed with the amount of exercises i have to do just to fix my posture, not even mentioning lack of muscle volume and muscle imbalances in general throughout my whole body. Well i finally have a goal in life worth pursuing i guess. Thanks for the vid :)
prdi ludi All the best same story you ll succeed inshallah
how are you doing now? did you change anything? im wondering because im in same situation like you,and i want to start a change.
Dobro ime
Im glad I can help you . thanks for watching and subscribing
Same here Man, its atrocious ahahahah, let's become better !
I appreciate how professional you are with your videos. And how helpful they are as well.
I guess he only need people that have this knock knees.
That help into the knee was heaven sent. Thank you do much
Hi 😊 Thank you for the great video. I am always amazed of the work of chiropractors. Such a noble job to help people dealing with their body in a healthy way without any medication or surgeries.
Thanks again and God bless you and your work
Thanks for these videos, they're excellent!
I have a question, i injured my right shoulder 3 weeks ago and the physio says i have tight traps when he masssged me. Would the tight traps perhaps caused the injury? I feel my lower/mid traps are lagging so maybe its a imbalance
So glad I realized this problem at 18, I’m going to do this everyday 🙏
Does it really works? Im 18 too
@@dxoadelyna2767 yes just do these everyday and preferably try Athlean-x's stuff which is actually better
Update, you noticed any changes ?
I’m fresh 18 I j tryna make sure it’s not to late
Any updates?
This is so true. Because of this video I realised my inner thighs were rock solid. Got a massage on them and it was more painful than child birth. However, back pain relieved a lot after first session. Will update. Totally worth it 👌 thank you
Update now? How was it?
Update please
I can say this worked in conjunction with other exercises. I did these stretches first but all were 2 reps for 1 minute and frog squats 30 reps. Then I did abduct side leg raise idek how to explain it but it’s where you lift your leg sideways away from centre of body I did this 30 reps 3 sets on each leg made sure I had good form and then I did side lying leg raises each leg was 30 reps 3 sets then i did lateral squats 60 reps or 30 reps each leg and then I did squats 30 reps. Make sure you have good form and keep going. Since then my gap has decreased significantly from shoulder width to a couple of cm now. For motivation I just imagined people mocking the way I walk or them laughing at me I know it’s depressing but it got me through and kept me going.
Did your knock knees got corrected? Can it actually be corrected with exercises?
Have you personally seen someone's knocked knees be corrected by these exercises?
No
i play football(or soccer whatever you call it) and have been doing butterfly stretches everyday for about a year. i have knocked knees. i’m definitely going to start doing the other stretches and massages
Hey any updates?
I have a ruptured disc l5 s1 area can you give exercises that I can do without getting on floor. ?
The faces you're making in the first exercise makes me not want to attempt that one.
lmao
F
I'm born with knock knees(or maybe had them as a toddler and somehow grew used it) but I have tried maintaining a leg exercise for months and it made my leg looked straight, not having the usual knock knees. I stopped the leg work out because of school and it returned to its usual form.
I think any leg exercises would work to those who had "in born" knock knees but it need to be maintained.
What type of leg workout did you do? Is it any exercises that build thighs/calves/ butt muscles ?
if your born with it only way is surgery, exercises will only be a temporary solution
Pls say bro what are the excercises
Bro what u do?
This truly works! Thank you so much took about 30ndays but I am going to leave it in my exercise routine.
I also used a rolling pin with hand weights to massage. Very nice! I no longer have knocked knees! I feel so much better when walking, working out...feels awesome!
So can you confirm that it works for real?
How many time does knee take to recover
Hi I am very conscious about my knock knees, please say does it actually work? thank for the great and clean video also
Thank you for helping my health
Some say use bands to strengthen the inner thigh, some say keep them loose, some say just stretch and strengthen the knee, some say take a wider stance with toes pointing out when squatting, some say take a shorter stance when squatting, some say it's not nothing to do with thighs and it's flat feet with tight inner calf muscles, some say it's pronated ankles, some say it's week glutes....
I don't know what to believe or to do I guess I'll just stretch
Truth. I guess it could be different for everyone
PSY Zakzouk I found a solution for me personally tho.... just pay attention to your knees and don't move them lol works for me, I only get it when I squat
HIGH HAT that’s not good if it happens when you squat. Watch the athlean x video on knee valgus
It is according to your problem.
Thank you for this video, usually this problem gets to tall people like me.
Once again thank you ❤️
Hi is this really working? I m 18 year old and i m 2 m tall
@@semirkeskic719 I did it for a week but later I dropped it
If try regular then it will be helpful
Thanks a lot very helpful 🙏
Thank you for the exercise tips, I couldn't play soccer for 3 months due to this problem on my left knee, because of the tight muscle it hurts under my knee, hopefully its because I'm growing. I will definitely try this for the next days 👍
Thanks bro your vids are great. What do u think about DK YOO ?
I’ve had knock knees ever since I started working out when I was 15, I’m now 19. I’ll be starting this exercise today and will continue everyday for 2 months. Will come back to comment results :)
@Arika Rinta its only been a week, let him do it for the time he specified in the comment.
Arika Rinta these work you just need to combine them with abduct side leg raises 3 reps of 30 on each leg and then lying abductors side leg raises again 30 reps of 3 on each leg then lateral squats 60 or 30 for each leg and normal squats 30 rep
replying for a notification
Sakshi it works
Hello it's been a month. How was it?
Thank you so much I play football and started noticing as I got older it causes my running form to change and I got really slow
I never realized how tight my inner thighs are. Thank you. I hope to get my knock knees fixed.
what about those born with knock knees?
@@nellyj4181 that's THE exact opposite of knocked knees.... stfu
lol
nelly j SHE SAID KNOCK KNEES NOT BOW LEGS
The reason knock exist is because when toddlers start to walk, their legs knock inwards for better balance. Normally, people grow out of this around the age of 5. However, lack of exercise and hormonal imbalances can prevent your knees from developing properly. Everyone had knock knees at some point in their life.
Everyone is born with some sort of Genu Valgum . its the weight bearing of standing that turns the knee out . if it doesn't it should be medically diagnosed.
I just pray to God almighty for my knock knees to be straighten back...because I don't have knock knees before ....i pray
How u now? 😢
that tip on toes not facing ceiling during full split is a huge winner
Thank you so much !!
my son 11 yrs had knocked knees . I will ask him to try these . Thank u soooo much .
And u think he will try..
bulging/herniated Disc lower back fix please!!!!
Thank you for this video. I developed a knock knee after a torn meniscus. The operation was unable to fix it. Is it safe to do these exercises.
you can do everything except side splits.
try my VMO exercises too
th-cam.com/video/b3sQaKOjCl0/w-d-xo.html
How did you fix your knock knee plz help
There are many factors in solvingbow legs pain quickly. One place I found which succeeds in merging these is the Reverse Bow Tactic (check it out on google) definately the most helpful guide i've seen. look at the interesting information .
hey ,if anyone else wants to discover cause of knock knees try Morundan Bow Leg Mastery (just google it ) ? Ive heard some pretty good things about it and my friend got cool success with it.
Tnx bro for your information
Thanx a mil. Looks like it will help. 'Ppreviated!
Cheers mate, now my legs are pulled even further inwards.
Are you serious?
HAHABAHAHAHAHAH
“cheers mate”
LMFAOOOOOOOOOOO
ugh im 15 with knock knees. im pretty skinny and im 5’7 which makes everything 1000 times worse. it’s noticeable when i walk and I’ve been teased for walking weird. i don’t feel any pain on my knees but i don’t want it to become worse. my knees almost touch and im thinking about getting medical help , all of these exercises don’t work.
How did it go?
@@Thecoolcjay he died
@@steepcliff6830 hahaha i hope not
@@Trashhhhh my knees are still the same
@@Thecoolcjay i did the exercises for maybe a little over a month and didn’t see any results so i stopped. i’m 17 now and my knees are still the same they were years ago
Very informative
I believe this will be very helpful.
really nice...bro and how many day to fix knocking knews...plzz tellme bro
Thank you bro
U helped me
Did it help you for Air Force medical examination?
Hi sir , I have seen u r video it's intersting , could you please upload how to correct bow legs
ve been experiencing persistent knee clicking while squatting and engaging in other knee flexion-related movements. Even if the clicking isn't unpleasant, it still makes me nervous because it's an unsettling sensation. Before my leg workout today, I tried this technique, and it made a significant impact. Instead of clicking knees on each repetition of squats, there was almost no clicking at all.
As a person who has had knock knees my whole life & done dancing my whole life half of your "fixing" exercises caused me pain due to the knock knees rather then helping them. I was also shocked you went straight from the butterfly stretch into the frog stretch then into the side split stretch putting all your body weight onto the already struggling knees. I know because I found this stretch so painful on my knees before it was stretching. I felt like my knee was going to dislocate from the socket so I stopped doing them for safety reasons.
There would be other side stretches that would be beneficial WITHOUT HURTING the knee further. Such as sitting on the floor with you bottom still on the floor & doing a side split that way not placing any pressure on the knee it's self to cause further damage to not only the knee but the mussel by ripping it especially if you have never really stretch like this before & don't know your limits. There is also another next step in this stretch which makes it harder without placing unnecessary stress on the knee like you stretches did. That is to lay on your back & place your legs straight up at a 90 degree angle the do a side split in the air from there. This can be done either in the middle of the room or against the wall. This way gravity help with the stretching & your still not placing all that stress on a knee that is already struggling.
It might be worth rethinking what the actual problem people with knock knees or any condition really have & what "solutions" you think you a fully abled body person with strong mussels might be able todo to " fix" that problem then take a step back & think if I had weaker mussels & re did this exercise would it actually help or make the problem worse? Is there a better way todo this exercise that would hurt the pre existing problem less rather then making it worse. Think about it... if you have knees that go down & out as I like to say do you really think that doing an exercise where you are fighting gravity to keep your legs straight is really a good idea. Placing extra strain on an already struggling joint is just going to make the problem worse or cause more damage.
I hope you can learn a lesson from this & please stop claiming this will fix or cure knock knees as I've either done ot attempted these exercises for about 20 years & guess what I still have knock knees. However now I know what is normal stretch pain & when to say no I can't do that it is making things worse.
Quite the rant
When you’re a dancer and do these stretches on the regular-but are still knock kneed.
And a MMA fighter also this is crazy
I honestly feel like this stretching approach is inferiour to the strengthening approach that Athlean-X uses here: th-cam.com/video/IKJWKJQXTuY/w-d-xo.html
😔same
@@braaaaaaaaaaaaaains this can be done at home the other needs professional tools
Same
This is such a helpful video. Gonna try these.
?? Is it work?
THANK YOU
Man I appreciate this even though I'm starting I think if I keep doing just like how u doing I think I believe I might get better
any progress mate ?
please make a video: "Fix Fallen shoulders" .... please please please
Regards..exelent video
thats called rounded shoulders, caused by imbalance between chest muscles and back muscles , lower chest training and increase upper back training
@@mindfull2199 yess... Thanks
I have knock knees so,thanks king for your suggestions 😊
I subscribed because of this. I'm fit but I struggle with knock knee and inner thigh tightness.
I notice this issue when I walk , my knees come in first , would this help me ?
Wow i never thought my thigh muscles were what was causing the issue! Ive been focusing on trying to make my calves stronger. Stretching like this helps squats!
i'm so glad it has helped you
check out my other replies on my instagram
instagram.com/activchiro
I watched this video today and I tried the exercises and it’s really painful and i have noticed the problem so im going to add my development over the next weeks
Dr. Nguyen, are your knees naturally valgus or is it just the angle that the camera is. I have natural valgus in one knee and am looking to strenghten muscles to prevent valgus thrust.
These exercises won't correct knock knees only prevent the extent further damage.
Infidel Productionz hey i need a little bit of gap in my thigs what do you recommend its for fitness test of the army need help i have 1 week for it would do you recommend?
Ali Riaz I'm don't understand. What do you mean gap in your thighs?
this is what I thought
True... Confirmed from a doctor
So is surgery the only option to correct it?
I am 23 and I have knocked knees. I previously had a patella dislocation during workout in my right knee but both of my knees are like this now. Injury was like 4 yrs ago. I have gained over 40lbs after this injury. 6’3” 220lbs. I actually have just started working out and I even hired for a personal trainer to help me get into shape which is going good so far. My question is will natural exercise and strength building naturally help rid me of my knock knees. I seen my physical therapist a couple weeks ago and he told me I have very week hip rotators so is it true that when I strengthen those and my body as a whole that the knock knees gradually go away (assuming I don’t have a underlying condition causing it)?
hi everyone ,if anyone else trying to find out bow legged exercises try Magonsi Legs Remedy Expert (do a search on google ) ? Ive heard some awesome things about it and my mate got excellent results with it.
abrooker Sometimes knock knees are skeletal which means that without surgery and / or prosthetics to constantly apply pressure to change the angle of rotation you can't change anything. (think like braces for teeth) The best way to minimize even further development of knock knees is to avoid movement patterns that apply pressure in that position.
@Turner Turnip
You must be SHORT?
All of the guys above are so fucking TMI . lol
very good
Thanks sir you are great .
I love you !
From INDIA
How many times do you recommend this excersises per week ?
5 days
Savage
Do about 2- 3 times a week . if there is no caused by the exercise.
@@Activchiro For how long?
Will 1 month be enough?
@@lalthaipithai3063 You need to do it at least everyday, in the morning, 15 minutes max, and you are good
I could listen to your voice for 1.6 billion years
How long do you recon it will take to get rid of these knock knees?
Thank you very much brother
ive been so insecure about them and i thought i was just built like this lol thank you so so much! it worked!
It did? Your legs don't look weird now? I mean my legs do and I'm terribly insecure.
@@reki7247
yep! its worth it trust me
@@samantham5639 thank you. I'll try it then. :)
eris what were the results or did you just stop after 3 days like me
@@joelv6605 i didn't want to try something I hadn't had rechecked by the doctor. So I didn't continue it. However, I'm planning on consulting a doctor about it. Can't trust everything online 😅
Hi I've scoliosis and I did the roller aided exercise and many other more but i'm not getting any results..plz help.
interesting points ,if anyone else trying to find out bow leg correction try Jadonite Simple Bow Buddy (do a search on google ) ? Ive heard some interesting things about it and my mate got amazing success with it.
hey ,if anyone else wants to discover bowlegged try Magonsi Legs Remedy Expert (just google it ) ? Ive heard some great things about it and my work buddy got cool success with it.
I had good echoes about Jardonite simple Bow body, I think that it could agree
thanks bro
thanks a lot
Doing that away from the heart will cause varicose veins! Use a more flexible stick and always towards the heart.
Yes. This may cause varicose veins. Thanks for pointing that out
Doing what away from the heart, which exercise
This video is great, I'm going to try these! Also I can't stop laughing at your facial expressions this whole video, you are hilarious
Which exercise was your favourite to watch?
Benj what happened to your knock knee bro.??
wanna know the progress?
Could you please do bow legs? Thanks a lot in advance
Thanks. ...
Sería bueno en español al menos subtitulado
Não seja preguiçoso, ômi!
how do I get bow legs. I think they look good
Heard some folks have problems later on. The best thing is to go for proper alignment, not just what looks good. 😉
Hello sir
First of all I want to thanks you for such an amazing video
Here I want to ask a question that I one is suffering from knock knee problem for the time he/her born (genetically)'and he/her reaches to the age of 20 'does knock knee corrected at that stage of life.
I’m going to start doing this daily. I have a case of knocked knees because of lupus, but mainly due to inactivity. I used to be very active and stopped for a period, and in this period I’ve developed knocked knees. I’ll be updating as time goes on, this comment will be a year long project!
Edit 1: Yes, I know these exercises won’t cure my knees because I do have a serious illness, but it should at least give me some benefit.
Did it work? Any improvements?
Will these exercise help if I have knocked knees due to obesity?
Javier Lee hey bro if I will lose my fat will those legs be straight??
@@rishabhinc2936 no
Okay but can someone please tell me if this actually works
Because of Knocked Knees and a flat foot. I now have achilles tendonitis. Will do these exercises. Hope to see some improvements
Thank you
I'll have my brother do this, he's always complaining about knees hurting
did it work out?
@@joelv6605 no, he didn't keep up with it.
I definitely have severe tightness in my adductors. What muscular symptoms is to be expected after starting these stretches? My left inner knee started to feel numb to the touch after I began stretches yesterday. Could this mean I'm doing them wrong or is it a normal reaction to years of imbalance?
It helped me so much thanks
Fortnitememes how long did it take you to fix it?
Uses to have this. Regular weightlifting due to sedentary lifestyle especially deadlifts and squats for legs fix it temporary. As soon as you stop training it comes back
Unintentional ASMR right here
HAHAHAH sorry
I just literally fixed mine in 24 hours. I had very tight IT bands and literally just stretched them out. 21 years with knocked knees gone in at most a week.
How bro
How did u do that? Please, help me!! (I'm italian, sorry for my bad English)🥺
Conner Lodwig how.can u pls suggest.m noticing this prblm in my daughtr n shw is 11 now.m frm india.plz let me know how u solved ur knock knee
How please
Um, how please?
Hey! I dont feel any pain or stretch when doing any of what you mentioned in the video. I believe my inner thigh muscles are good and that its the back of thigh muscles that create my knock knees as i can't even bend forward and touch my feet. What do you think?
@@walters2105 No bro. Im not flat footed
Sir, is it necessary to do all the exercises or we can just do the one which is comfortable to us only and it will still help correct our chronic knee knock problem
See a podiatrist and get orthotics! It’s caused by over-pronation of the feet meaning you have flat feet. It’s a chain reaction starting from the foot to the knee (where the tibia and femur start to rotate outwards) and then eventuates to the to the hips causing the pelvis to tilt if left untreated!
I have flat feet but I have insoles that were specially made. My knocked knees used to be worse but they got better. They're still visible though, any ways I could get it less visible. I am working on loosing weight as well to prevent it from being any worse.
Thank you. Knocked knees starts from the floor up
It is one of reason for knock knees not only reason
Rachel R is correct . Do seek professional help . this video is a generalisation
My legs are like this nd shit makes me walk weird thanks a lot
Obrigado!
Thank you!
I was born with these kind of legs formation where my thighs touch together while my lower legs can barely reach each other. There's no pain with my legs, both bones and muscles, but the formation is awkward. Are there any no-equipment excersise best suited for this kind of situation I have?
Eltoni Jean Lauzon hlw do you have bow legs
Yes, first of all you need to stretch the adductors or the inner thighs as shown in the video, then you have to strengthen the abductors or the glutes
Catch up with me on Whatsapp and I shall give you the best solution to your problem.+15026544996
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Yes will this exercise work if you have knock kneed due to obesity ?
Nutri Runner's the best channel for runners.
Sir video for carrying angle solutions another who wants like here
That's a very question. I didn't even think of that. Thank you so much that can be a new video.
Watching this video and realizing I don’t have knock knees just really thick thighs 😩
Does leg with x shapes can be fix or correct by straight leg lift exercises?
What if you have the opposite problem? I had my chiropractor tell me that I need to strengthen my inner thigh and loosen my outer thigh and IT band. (I also have been dancing for years so my inner thighs are already pretty flexible)