Knock Knee or "Knee Kissing" Walking | What It Is & 3 Ways To Improve Your Walk

I just have to tell you ,I’ve been absolutely loving the process of recording my podcast lately. Having a long form medium to share my best tips and advice without any cost to those who need it has been the highlight of my week. The reality is that many aspects of MS and the exercises I teach require further explanation and our topic today is no exception.

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We're diving into a common but often overlooked issue called knee kissing or knock knees. My goal is to help you not only understand what knee kissing is but also how to tackle it head-on.

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Before we get started, hello! My name is Dr. Gretchen Hawley and I am a physical therapist. My passion lies in empowering patients with MS through targeted exercises and stretches designed to address their unique challenges.

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For those looking for MS-specific exercises and a supportive community, check out The MSing Link, our online MS wellness program. It offers tailored exercises, workout calendars, and live classes to help you live confidently, reduce fatigue and increase your energy while living with multiple sclerosis.

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What exactly are knock knees or “knee kissing”?

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Knee kissing occurs when one or both knees collapse inward, often seen during activities like walking, standing, or climbing stairs. While some might find this position stable, it's not ideal for long-term physical health. Persistent knee kissing can lead to various pains in the knee, hip, and ankle, and worse, it can condition your body to maintain this inward knee position, increasing the risk of falls and injuries.

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What causes knock knees?

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There are usually two main culprits behind knock knees or knee kissing:

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• Tight Inner Thigh Muscles (Adductors): When your inner thigh muscles are tight, they tend to pull your knees inward. This tightness can lead to a feeling of walking on a tightrope, with feet unnaturally close together.

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• Weak Outer Thigh Muscles (Abductors and Glutes): An imbalance between tight inner thighs and weak outer thighs exacerbates the problem. Strengthening these areas is crucial for long-term stability and alignment.

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Why do people with MS experience knock knees?

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MS is a complex disease, but at its core, when you have MS, the 'signals' from the brain to the muscles become interrupted, leading to decreased strength and coordination. This can make even simple tasks like walking or standing up a challenge. It's extremely common for people with MS to experience weakness in their legs. While that can manifest differently for everyone, knock knees seem to be a frequent experience due to leg stiffness and weakness over time.

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Tackling knock knees with exercises

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Stretching the Inner Thighs

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• Seated Exercise: Sit on the edge of a chair, spread your knees wide, and lean forward with a flat back. For a deeper stretch, turn towards one side while pushing the opposite thigh outward.

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• Standing Stretch: Stand with your feet wide apart and lean forward or lunge to one side to target each leg. Remember to adapt these stretches to your comfort level.

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Strengthening the Outer Thighs

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• Seated Clamshell Exercise: Sit with your feet and knees together. Open your knees as wide as possible, squeezing your glutes. Hold for a few seconds, then relax. This strengthens your outer hip muscles.

The Power of Consistency

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Like all exercises that slow your progression of MS, the key to addressing knee kissing effectively is consistency. Choose one inner thigh stretch and one outer thigh strengthening exercise to incorporate into your daily routine. Make sure these exercises are easily accessible and comfortable to perform for long-term benefits.

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For those looking for MS-specific exercises and a supportive community, I would love to invite you to The MSing Link, the online wellness program designed to share specific functional exercise for those with MS. It offers tailored exercises, workout calendars, and live classes to meet your individual needs and goals.

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To get started today, you can join our 5 day FREE MS Strength Challenge to feel stronger, walk better, and feel more energized!

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Ready to Take The Next Step?

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Knee kissing might be a hassle, but with the right combination of inner thigh stretching and outer thigh strengthening exercises, you can improve your knee alignment and overall stability. Incorporate these exercises into your daily routine, and you'll start to see a reduction in knee knocking symptoms over time.

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If you're just hearing about The MSing Link for the first time, welcome! It's comprehensive online MS wellness program, packed with all my favorite MS-specific exercises, designed especially for you. What makes it unique? Well, it has detailed calendars to guide you on what exercises to do daily to meet your personal goals. Plus, there's an index tailored to suggest exercises based on your specific symptoms and the goals you're striving for.

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We offer about four to five live classes each month, covering everything from MS-specific workouts and yoga, to sessions focused on calming our nervous system, and even seated ballroom dancing classes! If you're feeling ready for MS-specific exercise guidance, structured calendars, and a fantastic community, this is your go-to resource. Thanks for tuning in today, and I really hope you start integrating these exercises into your routine. With time and dedication, you're likely to see a noticeable reduction in knee-kissing. Let's embark on this journey to better health together!