KNEE VALGUS

Knee Valgus: Why Your Knees Cave In—and How to Fix It

Also known as: why your knees knock like they’re trying to start a fight.

 

 

What Is Knee Valgus?

skeleton image of normal knee vs knee valgus vs bow legged

Knee valgus (aka “knock knees”) happens when your knees collapse inward—whether you’re squatting, walking, or just standing around. It’s one of the most common movement dysfunctions we see, and it’s usually a sign that something’s out of alignment in your body.

This misalignment isn’t just about looks—it leads to:

  • Knee pain (especially around the inner joint)

  • Poor squat form and unstable movement

  • Increased risk of ACL tears, meniscus injuries, and long-term joint wear

According to the Cleveland Clinic, untreated knee valgus can cause gait issues and abnormal joint loading, which over time may lead to more serious knee conditions.

“Your knees knock because your glutes clocked out.” —Dr. Mike

 

 

Why Does Knee Valgus Happen?

It’s not just one thing—it’s a chain reaction.

Doctor and model showing collapsed foot, ankle, weak glutes and knee valgus

Below the Knee

  • Flat feet or collapsed arches

  • Weak foot muscles

  • Poor ankle mobility

Above the Knee

  • Weak glutes and hips

  • Tight inner thighs (adductors)

  • Anterior pelvic tilt

When those upper and lower muscles slack off or get out of sync, your knees get caught in the middle—and collapse inward.

 

Can Knee Valgus Lead to Surgery?

Not directly. You’re not likely to get surgery just for knee valgus.

But here’s the deal: if you ignore it, your knees can start wearing down like a misaligned tire. Over time, that can lead to:

  • ACL or MCL tears (especially during sports)

  • Meniscus injuries

  • Patellofemoral pain syndrome

  • Knee osteoarthritis

A study published in the Journal of Orthopaedic Research found that valgus alignment is associated with higher joint stress and may accelerate cartilage wear. That’s a fast-track to surgery if left unchecked.

Align your body now, and you’ll save yourself the surgical bills later.

 

 

Can You Test for Knee Valgus?

Yes—and it’s easier than you think.

Mirror Squat Test

  1. Stand barefoot in front of a mirror.

  2. Do a slow bodyweight squat.

  3. Watch your knees.

If they cave inward, you’ve got some degree of knee valgus. If your arches collapse too, that’s a clue your feet and glutes both need work.

For a deeper breakdown, check out the MoveU Posture Assessment Tool.

 

 

The Right Way to Fix It

Braces, foam rolling, and stretching might give temporary relief—but they don’t fix the root cause. For lasting change, you need to retrain how your body moves. That starts with strengthening the muscles that support proper alignment.

Here are three foundational moves from our programs:

Forefoot Pulls

Strengthen the small foot muscles that support your arches and build a stable foundation.

Calf Raises with Toe Engagement

Targets ankle stability and foot alignment, teaching your entire lower leg to support proper knee tracking.

Glute Bridges with Band Abduction

Re-activates your glutes and trains them to control your knee position, especially under load.

These moves are the foundation. Our programs walk you through them—and dozens more—step by step, so you rebuild your body from the ground up.

Programs to check out:

 

 

Real Results From a MoveU Member

I'm 53 years and like to keep active with climbing, mountain biking, hill/mountain walking and skiing. I have had 7 knee operations. I look back now and wonder how much of this could have been addressed without surgery. My right knee was causing me pain again and it was tracking at weird angles. Then I came across MoveU. Everything made sense and it wasn't just my leg that needed to be in alignment. I procrastinated for about 2 months and then finally committed to an annual subscription on the logic that I wouldn't commit fully if I didn't fully commit.


I have just completed day 108 and have found the MoveU program a fascinating insight into how the body should be aligned. The structure of the program works really well for me as there are levels, weeks and days which allow me to focus and tick off what I've completed. The exercises start off aimed at building the foundation of all the muscles that we've neglected over the years, and build up once you have formed this foundation and muscle memory. Lots of other programs don't do this. Also, the videos with the drawing of the muscles, tendons etc. really help to ensure you know what is happening in your body, and are also funny.


I've seen a massive improvement in my alignment and the knee pain has gone. I love the community pages and the support of everyone.


I'm continuing everyday and would recommend anyone who is serious about wanting to fix themselves and be pain free again should subscribe to MoveU.

- Darren, MoveU Member

 

Fix Your Knock Knees—For Good

Knee, Ankle & Foot Program Dashboard

No surgery. No guessing. Just smart movement, better alignment, and a body that feels good again.

Start now with MoveU’s expert-backed programs designed to fix knee valgus from the ground up:

  • Foot and ankle alignment

  • Glute and hip strength

  • Posture and form retraining

Join MoveU and Start Rebuilding Your Knees TODAY.

 

 

Want More Body Fixes?

Explore the full blog for more movement fixes and form breakdowns—or head to the MoveU YouTube channel for our vast collection of educational tips and how to videos.

 

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