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I have knock knee of 4-5 cm ,
I have knock knee of 4-5 cm and slightly APT (pelvic tilt ) and can i fix or it's genetical ? I want to recruit in army and worried if this is correctable or not
Answers (16)
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Consult for the assessment
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Hey there!
I have trained many students to correct knock knee for various govt exams like NDA.
Please feel free to connect with me online.
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If structural (bone alignment) â exercise wonât fully âstraightenâ it, but you can reduce its impact, improve function, and prevent pain.
If functional (muscle imbalance, foot issues) â physio can improve alignment significantly with corrective exercises and orthotics.
At your age (I assume late teens/early 20s since youâre aiming for Army) â bone structure is mostly fixed, but muscle/postural corrections can still make a visible difference.
This is definitely improvable with physiotherapy.
Correcting it will also improve your overall posture, running efficiency, and reduce risk of back/hip pain.
Next Steps
Get checked by a physiotherapist for: Hip, knee, and ankle alignment Muscle strength (glutes, quadriceps, core) Foot posture (flat foot/pronation)
Health Tips
If your knock knee is purely genetic/structural, it may not meet Army recruitment medical standards depending on their rules. (Army medical boards are very strict about lower limb alignment.) Donât push into intense running, squats, or loaded training until alignment and muscle control improve, otherwise risk of knee, hip, or back injury is high. Get an orthopedic opinion as well â they can confirm whether your knock knee is structural vs functional.
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As a physiotherapist, I understand your concern about knock knees (genu valgum) measuring 4-5 cm and slight anterior pelvic tilt (APT), especially with your goal to recruit into the army. Knock knees can sometimes have a genetic component, but the degree and correctability depend on factors like age, severity, and underlying causes. At 18, your bones are still maturing, which may offer some potential for improvement.
Next Steps
Consult a physiotherapist for a detailed assessment, including X-rays if needed, to determine if it’s structural or functional.
Physiotherapy: Exercises to strengthen hip abductors, quadriceps, and core muscles, along with stretching tight muscles (e.g., hamstrings, IT band), may help correct alignment and reduce APT. Custom exercises can be designed after evaluation.
Posture Training: Focus on improving pelvic and lower limb alignment to minimize strain.
Monitor Progress: Mild cases can improve with consistent therapy, but severe structural issues may require further medical advice.
Health Tips
Correctability varies—functional knock knees often improve with therapy, while significant genetic or skeletal deformities might not fully resolve. For army recruitment, physical standards are strict, so early intervention is key. I recommend a professional evaluation by a Physiotherapist soon.
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Knock knee can be associated with APT. So I suggest you to get assessed by a physiotherapist thoroughly.
Next Steps
Do hip, abdominal muscles strengthening exercises as prescribed by him or her.
Health Tips
Consult a physiotherapist at the earliest
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Exercises can improve but it cannot be reduced completely.
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Have to check the x ray and family history, it is not genetic then it can be reduced at some amount
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consultant physiotherapist
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No , it's not fully correctable. Exercise can improve your muscles range of motion and quality of life. Slightly tilt can be treated.
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Pelvic tilt: Usually correctable with physiotherapy, stretching, strengthening, and posture training.
If the inter-malleolar distance is 4–5 cm and bones are already matured (above 18 years), the deformity generally does not fully correct on its own.
The Indian Army has strict medical fitness standards.
Slight pelvic tilt can be fixed with exercises.
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Hi please take an online consultation for best diagnosis and treatment.
Next Steps
I need to check some clinical movements.
Health Tips
Postural care.
Take the pillow in between the knee joint side line sleeping posture.
Stretching and strengthening exercises
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A 3–4 cm knock knee gap and slight anterior pelvic tilt can often be improved if due to muscle imbalance, but if genetic/structural, only partial correction is possible. And consult your physiotherapist ASAP.
Next Steps
Start physiotherapy with glute, hip, and core strengthening + hip flexor/adductor stretching.
Health Tips
Maintain healthy weight
Avoid sitting cross-legged for long
Strengthen glutes & core daily
Use proper footwear/insoles if flat feet
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Not correctable & dont waste ur time inthis
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Dr. Ghogare Shubham (PT)
Physiotherapist
4 yrs exp
Pune
As a Physiotherapist i think u should consult a physiotherapist nearby to assess in person.
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Dr. Mehak Arora (PT)
Physiotherapist
1 yrs exp
Delhi
Even if it is genetical, it can very much be fixed. Both of these postural deformities are somewhat interlinked. Treating one will help easing out the other. However it will require time, effort and patience.
Next Steps
A Detailed physiotherapy assessment and treatment is required, which may further explain the possible causes and the severity. More than anything else it is a postural defect and will require vigorous postural training, along with alternative stretching and strengthening of different muscle groups.
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Dr. Afsa Rafiq (PT)
Physiotherapist
5 yrs exp
Srinagar
Do strengthing exercise like strengthing hip hip abductors, glutes, quadriceps, and improve leg alignment.
For Anterior Pelvic Tilt
stretch tight hip flexors & lower back, strengthen core & glutes.
Health Tips
Avoid running, jumping, or heavy squats until your muscles are stronger.
Always wear good shoes with arch support
Maintain healthy weight → extra load worsens knock knees.
Sit with legs straight, not crossed.
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
It can’t be fixed as such only surgery can correct it
Next Steps
Consult orthopaedic surgeon
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