KNOCK KNEES

jbuchanan086
jbuchanan086 Posts: 12
in Fitness and Exercise
So I have always had slight knock knees enough to bother me but not to be mocked or made fun of. I am overweight and trying to run etc and it is giving me knee pains as my legs are slightly misaligned and because of this I suppose I have inadequate muscle tone in areas that I need to be strong. I was wondering if anyone else out there has any advice or tips for things I can do without resorting to surgery. I do not think it is a severe enough case. I also lock my knees back when standing so I have a double problem. I am 5'2 185 and very pear shape. Most of my weight (except my most recent baby jiggles postpartum) is always carried in my legs. This is why I am especially concerned with correcting this as much as possible. I know my weight will fall off wherever it wants but I really enjoy my new running program and would hate to stop because all my life i have told myself why bother getting skinny if my legs will never look HOT anyway ;) I don't want to think like that now. I know i will be OK if they aren't perfect but do what to do what i can do to get them better. I also find it makes me struggle with proper squat form :( Sorry for the run on paragraph I just really could use any help, tips, supportive suggestions or whatever :)

Replies

  • fittocycle
    fittocycle Posts: 827 Member
    I'm also knock-kneed. I've found over the years that biking outside and spin classes really strengthen my knees (or rather the muscles surrounding my knees). It's a great way to burn some serious calories and easy on the knees too!
  • jbuchanan086
    jbuchanan086 Posts: 12
    Thanks maybe I can try that too!
  • kusterer
    kusterer Posts: 90 Member
    My knees are also misaligned. So I have always had to do lower-body strength training on a nautilus-type machine, rather than with squats, etc. By now, I have pretty strong muscles supporting the screwed-up knees. Both from strength training, and mostly, from walking around for so many years carrying a 100-175 pound fat pack.
  • Loftearmen
    Loftearmen Posts: 380
    Only use free weights. You don't just need to get stronger, you need to learn to coordinate your movements properly. This needs to happen intermuscularly and intramuscularly so no machines. You should squat with a wide stance onto a box with your knees forced to the sides as hard as possible. Try to sit back really far onto the box when you squat down. This will train your glutes and hamstrings to take a majority of the load. You can also wrap a jump stretch band around your knees while you are squatting so that you have to consciously apply pressure outwards with your knees. Here are some links you should watch that will teach you how to do this:

    http://www.youtube.com/watch?v=2ME8gEN54Ao

    http://www.youtube.com/watch?v=LV8ZxGICsL0

    http://www.youtube.com/watch?v=MQIAzzMDhSI

    http://www.youtube.com/watch?v=pvv4uk9XbsY

    http://www.youtube.com/watch?v=MwKRhwjRZnM
  • AbbyPDX
    AbbyPDX Posts: 64 Member
    I'm also knock kneed (thanks mom who I know is reading this!). When I first started working out I got terrible tendonitis, possibly because of it. What helps me was gentle strengthening of the muscles around and especially above the knee. Leg extensions (sorry guy above me - I used a machine) with a light weight to start. I'm not sure if the pain you're feeling is tendonitis or something else, but that helped. To this day (and I've been working out for many years now) I still get pain in my knees especially after a heavy leg day. It is important to strengthen your knees and your core (for things like getting your squat form better and not relying as much on those knees) but don't push it or you could get hurt. Good luck!
  • Loftearmen
    Loftearmen Posts: 380
    Only use free weights. You don't just need to get stronger, you need to learn to coordinate your movements properly. This needs to happen intermuscularly and intramuscularly so no machines. You should squat with a wide stance onto a box with your knees forced to the sides as hard as possible. Try to sit back really far onto the box when you squat down. This will train your glutes and hamstrings to take a majority of the load. You can also wrap a jump stretch band around your knees while you are squatting so that you have to consciously apply pressure outwards with your knees. Here are some links you should watch that will teach you how to do this:

    http://www.youtube.com/watch?v=2ME8gEN54Ao

    http://www.youtube.com/watch?v=LV8ZxGICsL0

    http://www.youtube.com/watch?v=MQIAzzMDhSI

    http://www.youtube.com/watch?v=pvv4uk9XbsY
  • jbuchanan086
    jbuchanan086 Posts: 12
    Thanks everyone for all the great info and the encouragement. Definitely going to put it to use.

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