Your knees are engineering marvels − built to support your weight and keep you moving. But have you ever noticed how they align when you stand?
Knee alignment can reveal a lot about your biomechanics − how your bones, muscles, and joints work together. It can offer clues about joint health, posture, and performance. Let’s look at common alignment types, and how to support healthy knee function.
Types of knee alignment
Knee alignment affects how your joints share weight and move. While not everyone’s knees are perfectly aligned (some naturally bow out or angle in slightly), problems can arise when misalignment is more pronounced. This can lead to pain or a higher risk of injury. Both knees may be affected or just one.
- 'Knock knees (Genu Valgum) In knock knees, the knees angle inward and may touch or nearly touch when standing with feet apart. Causes can include genetics, infections, or past injury.
- “Bow legs” (Genu Varum) With bow legs, the knees curve outward, creating a gap between them when the feet are together. It can result from spinal conditions, vitamin D deficiency, or arthritis.
- Neutral alignment In neutral alignment, the knees stack over the ankles and hips – like building blocks in a straight tower. This is considered the “ideal” position, as it helps distribute weight evenly, reduce strain, and support smooth movement.
Keep in mind; knees don’t have to be perfectly straight to be strong and functional. Slight variations can still work well for many people, and temporary knock knees or bow legs are a normal part of childhood growth.
What influences knee position?
That’s a great question! To clarify the causes mentioned above, knee alignment is shaped by a mix of factors, including:
- genetic – some alignments are inherited
- muscle imbalances – weak or tight leg muscles can shift knee position
- foot mechanics – like flat feet or high arches
- past injuries – particularly during growth stages
- health conditions – like joint inflammation or abnormal bone development
- lifestyle – repetitive movements, like those in certain sports, can affect alignment over time.
Tips for healthy knee alignment
Support healthy knee alignment by strengthening key muscles such as the glutes, quads, and hamstrings. Stretching tight leg muscles can improve mobility, while balance exercises help maintain joint stability.
Supportive footwear or orthotics may help address underlying foot issues that affect knee alignment.
Pay attention to how you stand, walk, and move. Avoid locking your knees when standing, and try to maintain even weight on both feet – habits like these can help protect your alignment over time.
While some variation is normal, noticeable misalignment may point to an underlying issue. If you're unsure, we’re here to assess and guide you.
