How To Heal Knock Knees For Indian Army Recruitment- Five Simple Ways

How To Heal Knock Knees For Indian Army Recruitment- Five Simple Ways

Knock knees is a very common problem among small children, at the age of 4-5 many children have knock knees. When children started growing and come to the age of 6-7 usually the legs begin to straighten. If it is not healed even after crossing the age, there is nothing to worry about, Knock knees can be healed by doing some exercises.

What is Knock Knees?​

Knock knees is a curvature of the lower legs which leads to a large gap between the feet and ankles when the knees are touching.” knock-knee”, is a condition in which the knees angle in and touch one another, when the legs are straightened. Individuals with severe valgus deformities are typically unable to touch their feet together while simultaneously straightening the legs.

Problems in Indian Army recruitment.​

Any person or the applicant who wants to apply for the army should confirm that he shouldn’t have Knock knees, in the selection of Indian Army. Indian Army doesn’t accept candidates who have knock knees, there is a misconception among people that joining knees can make you unfit, Indian Army considers knock knees as a sign of obesity.

Indian Army examines the distance between your two ankles should be more than 7-8 centimeters(rough guess, no surety).

How to heal Knock knees?​

There are many ways including surgeries by which you can heal the knock knees, specific exercises can help you a lot. You can try these exercises to fix the knock knees.

Side Lunges​

Side Lunges is considered as basic yet effective exercise against Knock knees.

Stand with feet hip-width apart and arms in front of your chest, and take a big step sideways to your left. Bend your knee as your foot comes to the ground and push your hip backward. As you feel a strong contraction on your hip and another thigh, stand up and bring your feet back to the original position

side lunge

Side Step-Ups​

Side Step-Ups

Stand with a weight bench towards your right. Keep arms in front of your chest, put your right foot on the bench, press down and lift your body in the air. When your right leg is straight, hold for a second then lower yourself. You must repeat 10-12 times then switch. For extra resistance, use a medicine ball.

Straight Leg lift​

Lie on your back, torso relaxed.

Straight Leg lift

Keep one leg straight and the other knee bent with your foot flat on the ground. Tighten the thigh muscles of the straight leg, lift it about 12 inches off the floor and hold the position for 5 seconds and repeat. Perform this at least four times, two on each side, to work your quadriceps.

Knee press​

Knee press

Knee PressYou can sit on the floor or a bench. Put one leg straight in front of you and place a rolled up towel behind the knee. Contract the quadriceps of the straightened leg, push the back of your knee into the rolled towel and hold for 3 seconds. Release slowly. Repeat 9-10 times then switch.


The ancient Indian set of exercises developed and practiced by India are now adopted by the whole world. Yoga can play significance role in declining the inward bending of the joints and will improve the condition to cure the knock knees.
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