Managing Knee Osteoarthritis in Knock Knee–2 Essential Exercises

Alleviate the pain and stiffness of degenerative joint disease with exercises that strengthen and stretch the surrounding muscles.

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Beyond the elderly, those who are obese, use their muscles improperly, or have muscle weakness have a high risk for osteoarthritis. The knee joint is the most commonly affected area, and genu valgum (or knock knees) increases the risk of knee osteoarthritis.

Pan Jiahao, a physical therapist at Jing-Her Chinese Medicine Clinic in Taiwan, outlined habits that may lead to osteoarthritis and shared two self-rehabilitation exercises on an Epoch Times program.

Knee osteoarthritis can be caused by congenital skeletal structures that make the joints more susceptible to wear and tear. For example, flat feet or hip joint issues can lead to genu valgum, which can cause knee osteoarthritis. Mr. Pan pointed out that even individuals with normal bone structures can develop genu valgum and damage their knee joints due to three specific habits.

3 Habits That Can Lead to Genu Valgum

In congenital hip joint structure, a large angle between the pelvis and femur can increase the risk of developing genu valgum. However, Mr. Pan stated that the most commonly observed genu valgum in clinical practice is often caused by poor posture in daily life, resulting in anterior pelvic tilt. This primarily arises from the following three habits:

1. W-sitting posture: Children often adopt a w-shaped sitting posture while trying to maintain their balance. Additionally, some individuals tend to sit in a w-shaped posture while kneeling.
2. High heels: When wearing high heels, the pelvis tends to tilt forward to maintain balance. Mr. Pan stated that the greater the forward tilt of the pelvis, the higher the likelihood of developing genu valgum.
3. Prolonged sitting: Individuals who sit for extended periods tend to lean forward towards their desks as time passes, leading to an anterior pelvic tilt. Prolonged sitting and incorrect posture can also result in weakened muscles. Mr. Pan recommends taking breaks and changing positions every 30 to 40 minutes as the best way to mitigate the harms of prolonged sitting.

2 Exercises for Improving Genu Valgum

People with genu valgum often have tense inner thigh muscles, while the outer thigh muscles, including the gluteal muscles, may become relatively weak. Mr. Pan recommends using a massage ball or foam roller to relax the tense inner thigh muscles. However, to truly address the issue, it is necessary to engage in exercises that strengthen the rectus femoris and gluteal muscles.

Amber Yang demonstrates the rectus femoris strengthening exercise. The Epoch Times

Rectus Femoris Strengthening Exercise

The rectus femoris is located in the middle of the front thigh and can affect the stability of the hip joint. In most people, it often appears tight yet weak and therefore requires strengthening through targeted training.

Steps:

1. Sit on a chair with your back straight and your body leaning slightly forward with your center of gravity between your hips and thighs. This posture helps to effectively stretch the rectus femoris.
2. Without moving your thigh, slowly extend and lift one lower leg. Hold for five seconds, then gradually lower it. For an advanced variation, increase the hold time to eight or 10 seconds before lowering.

Gluteal Muscles Strengthening Exercise

Mr. Pan explained that the gluteal muscles can be strengthened through hip abduction exercises, which include lifting the leg to the side and to the back.

Side leg lift, front view. The Epoch Times

Side leg lift, side view. The Epoch Times

Side Leg Lift

Steps:

1. Stand with your feet shoulder-width apart and practice shifting your weight from one foot to the other.
2. Shift your weight to the right side, slightly bend your right knee, and lift your left leg to the side, raising it about 45 degrees. Hold for five seconds, then slowly lower it. For an advanced variation, increase the hold time to eight or 10 seconds before lowering. Repeat on the opposite side.

During the exercise, keep your lower abdomen engaged to prevent your pelvis from tilting forward. Ensure you are properly targeting the gluteal muscles—you should feel a burning sensation in both sides of your glutes, rather than in your thighs.

Rear leg lift. The Epoch Times

Rear Leg Lift

Steps:

1. Stand with your feet shoulder-width apart, shifting your weight onto your right leg. Slightly bend your right knee and engage your lower abdomen.
2. With your left knee straight, engage your glutes and slowly lift your left leg diagonally backward to about a 45-degree angle. Hold for five seconds, then slowly lower it. For an advanced variation, increase the hold time to eight or 10 seconds before lowering.

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