Normal leg shape: feet together, knees together.

O-leg: heel and palm are close together, legs are relaxed and upright, and there is a distance between knees. If the distance between the knees is less than 3 cm, it is a mild O-leg, a moderate O-leg when the distance between the knees is 3~ 10 cm, and a severe O-leg when the distance between the knees is greater than 10 cm.

X-Leg: When the feet are together, the knees touch before the feet. When the knees touch, the heels can't come together. Knees collide with each other when walking.

Second, the reasons for poor leg shape

Causes of the formation of type 0 leg

Besides heredity and calcium deficiency, imbalance is the most common cause of O-leg. During the period of physical development, bad exertion habits, such as not paying attention to standing posture and sitting posture, such as walking heel valgus, make the muscles that dominate the joints out of balance, lead to joint displacement, and finally form O-shaped legs.

X-leg formation reasons:

There are many reasons for the formation of X-legs. First of all, it will be influenced by congenital genetic factors, and the leg type is X type from birth. Secondly, the imbalance of nutrient intake and the lack of vitamin D lead to rickets, osteomalacia and muscle joint relaxation during development, which leads to leg deformation. Furthermore, long-term bad posture will also deform the leg shape.

Third, XO leg correction method

(A) O-leg correction method

Stand in an "inside eight" posture

1. Open the left and right feet to shoulder width, turn the soles of your feet slightly inward, and stand in the "inner eight" posture, with your knees as straight as possible. At this point, the femoral joint varus, hands akimbo, shoulders down, shoulder blades backward, open the chest.

2. The left and right knees bend inward at the same time, and the calf and thigh move closer to the center, so that the front sides of the thighs above the knees contact each other. During this period, keep the feet posture of the inner eight, keep the pelvis upright all the time, keep the upper body straight and vertical to the ground, and keep the posture 10 second, and repeat it for 3 times. The legs are bent and spread out, and the distance between the knees is almost shoulder width.

3. The left and right knees bend inward at the same time, and the calf and thigh move closer to the center, so that the front sides of the thighs above the knees contact each other. During this period, keep the "inner eight" foot posture, keep the pelvis upright all the time, and do not lean forward, keep it straight and vertical to the ground, keep the posture 10 second, and repeat it for 3 times.

Sit and twist your legs.

1. 1/2 Sit in a chair shallowly, with your knees bent open, the distance between your knees is almost shoulder width, your left and right feet are slightly opened to the outside, and your waist is straight, so that your upper body is perpendicular to the chair. Try not to lean back on the backrest, relax your shoulders, press your shoulder blades down and lean back moderately, and put your hands on your thighs near your knees.

2. Lie flat on the ground with your legs straight forward and close together, with your pelvis lying horizontally, your back completely attached to the ground, your hands on your sides, then bend your knees upward and lift your left leg, and hold your knees with your left hand for fixation. Then hold the left calf with your right hand, slowly press the bent left leg to the right, stretch the left femoral joint to the center, hold it for 10 second, then release it, and repeat it left and right three times.

Lie flat on the leg press.

1. Lie flat on the ground, legs straight forward and close together, pelvis lying horizontally, back completely on the ground, hands at your sides, then bend your knees up and lift your left leg, and hold your knees with your left hand for fixation.

2. Hold the left calf with your right hand, slowly press the left leg bent to the right to stretch the left femoral joint to the center, hold it for 10 second, then release it, and repeat it left and right three times.

(2) X-leg correction method

Open your knees outward.

1. Stand with the soles of your feet in the shape of "I" to the left and right, with your knees straight, and form a straight line from the thigh root, the inner knee, the calf and the heel, so that your legs can stand straight together. Bend your arms, put your hands on your hips, press your shoulder blades down, and lean back to make your whole body straight and in the same plane.

2. The left and right knees are bent outward respectively, so that the thigh forms a diamond shape and the pelvis sinks vertically. Don't lean back and forth, keep your upper body straight. Do not loosen the left and right heels. Bend your knees 10 seconds later, stand up straight again and repeat for 3 times.

3 Sit in two-thirds of the chair with your legs slightly bent, your knees slightly open to the left and right, the distance is slightly larger than the shoulder width, and your back is straight, but be careful not to lean on the backrest of the chair, bend your knees and tilt your left leg, put your left foot on your right thigh, and put your hands on your knees and left feet respectively. Press the ankle slowly with your right hand in your own direction 10 second, three times each.

Sitting on the leg press.

Sit in a chair with your knees slightly bent, slightly apart from your shoulders, and keep your back straight, but be careful not to lean on the back of the chair. Bend your knees and tilt your left leg, put your left foot on your right thigh, and put your hands on your knees and left feet respectively. Press your ankle slowly with your right hand in your own direction 10 second, and do it left and right three times.

Stretch forward

Bend forward, keep your arms straight forward to support your body, put away your abdominal and hip muscles, stretch your upper body as far as possible, land your left and right knees, and open your legs to your sides. Keep this posture 10 second, and repeat for 3 times.

Be careful not to lift your upper body, but try to stretch forward. The pelvis and thighs should float, and only use hands, knees and calves to land, and the left and right feet should also try their best.