3 Steps to Cure Knocked Knees - You Won't Believe How Easy They Are! #shorts

3 Steps to Fix Knocked Knees, and You Won't Believe How Simple It Is!

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We'll be talking about these items in this video:
3 Steps to Cure Knocked Knees - You Won't Believe How Easy They Are:
- Butterfly Pose
- Side lunge
- Clamshell

We will answer these questions in the long version of this title:
- How to fix knee pain?
- How to cure knocked knees?
- How to fix knocked knees?
- What are the step to fix knocked knees?
- What are the best exercises to fix knocked knees?
- What are the knocked knees exercises?
- How to treat knocked knees?
- How to stop knee pain?
- What are the best stretches for knocked knees?

10- Butterfly Pose
Sit on the ground with your legs straight in front of you. Slowly bring your feet closer to you so your knees can tilt to one side. Grab your ankles and press your knees with your elbows to stretch your groin for 30 seconds to 1 minute.

9- Side lunge
Side lunges are a great way to train your legs, especially your inner thighs. In addition to this, it helps align the knees, which improves stance and posture.
How to make a side lunge

8- Clamshell
Lie on your side with your knees slightly bent. Press your shins into the floor and slowly lift your knees toward the sky, feet together. Raise and lower the knee 8 to 10 times, then switch sides.
This exercise strengthens your hip flexors and thighs. When your hip flexors and hamstrings are strong, they allow your knees to rotate outwards instead of bending them inwards.

7- Seated Figure 4 Stretch
Sit on a chair and place one foot high on the opposite knee. With your knees to one side, slowly press your inner knees to extend your hips. Release after 3 seconds, then repeat the stretch 8 to 10 times on each leg.
Extend your hips and upper legs, activate your hip flexors, and rotate your knees outward. As your hips rotate outward, your knees also rotate outward.

6- Lying leg lifts
Lie on your side with your legs straight. Keep your lower legs on the ground and raise your thighs in the air at about a 45-degree angle to the floor. Slowly lower your leg, then lift it 8 to 10 times before switching sides.

5- Leg band stretches
Attach a Pilates band to a sturdy object at about ankle height, such as a chair or table leg. Stand next to a hard object and tie a rubber band around your outside leg. Slowly lift your leg out to the side, keeping your hips straight. Keep this position for 3 seconds, then lower your legs.

4- Squats
To perform squats, stand with your feet hip-width apart. As you drive your feet forward, slowly bend your knees and tighten your hips to lower your body. Slowly push back to the starting position as your legs are at a 90-degree angle. Try to do a total of 10 squats. Squats simultaneously strengthen the quadriceps, glutes, and hamstrings.

3- Use leg braces or orthotic shoes.
Use well-fitting running shoes as your everyday shoes. A good pair of running shoes can take the strain off your knees and ankles, and you can benefit even if you're not an athlete. Look for shoes designed to correct hyper pronation (the foot turns inward when running or walking). Go to a store that caters to runners to get shoes fitted.

2- Strengthen your knees with yoga.
There are several yoga poses and exercises you can try to develop knee strength, flexibility, and stability. Combined with physical therapy, yoga can be especially helpful in treating knee problems. Find a qualified yoga therapist experienced in treating knee problems, or ask your physical therapist for a referral. They can teach you the correct positions and exercises to prevent you from injuring your knee in the future. Some good poses for strengthening the knees are the warrior pose and the triangle pose.

1- Do knee-friendly pilates workouts
You can also do Pilates to strengthen your knees, relieve tension and improve knee mobility. Find a Pilates trainer who can give you great knee-strengthening exercises, or ask your doctor or physical therapist for a recommendation.
Try stretches and exercises at home to treat valgus knees. Do 4 stretches, butterfly stretches, and squats.

Wear running shoes to support your knees and hips as you walk. Have a healthy diet to support bone health and lose weight if necessary.

We hope you found these tips and exercises helpful and that you're feeling motivated to take action. Remember, the road to straighter knees isn't always easy, but it's definitely worth it! Whether you're just starting out or you've been at it for a while, keep pushing yourself to reach your goals. And if you ever feel discouraged, just come back and watch this video again for a little boost of inspiration.

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