First of all, I want to say that in addition to normal leg types, there are X-legs and O-legs. Today I mainly talk about O-legs. O-legs are not very rare, but some people are obvious, while others are slight, which can be balanced by dressing up. Today, I mainly talk about how to improve and correct O-legs through training.
Medically, o-legs are called. Knee varus? . It is a deformed disease characterized by the fact that the medial malleolus of both feet can touch each other but the knees can't get close when the lower limbs are naturally straight or standing. The main reasons for this leg shape are calcium deficiency and heredity, and a more direct reason is that the posture of walking, standing and sitting is incorrect.
How to judge the severity of O-leg? When we are in a normal relaxed standing state, if the distance between the two knees is less than 3 cm, it is mild. 3- 10 cm is moderate; Anything larger than 10 cm is heavy. And with the increase of age, it will become more and more difficult to correct O-legs. Of course, it doesn't mean that correction will have no effect when you are old, but the effect will drop obviously, so we should correct it as soon as possible. Some habits that may lead to O-legs are as follows: standing on one leg or crossing one's legs, crossing one's legs, walking inside and outside, etc. This will lead to uneven distribution of muscles on the lateral thigh, which will eventually lead to O-shaped legs.
O-shaped legs will lead to a large gap in the inner thigh, which will make us look like our legs and thighs are bent and will not feel straight. The whole person looks bad temperament, including walking is not easy to maintain balance, easy to swing, into a duck step. Naturally, the gait is not very beautiful. Let's talk about how to correct O-legs.
1. Kneeling on both legs: Action essentials: The legs must be clamped, especially the position of the knees, which should be the same width as the feet and on the toes. If possible, you can put a yoga brick between your legs, so that your thighs can find the power point more easily. If not, you can close your legs by yourself, then slowly squat down and repeat this action for about 15 times, doing 4-5 groups.
2. External rotation hip bridge: action essentials: lie flat on the ground, bend your legs, and your feet are the same width as your hips, tighten the core, lift your hips and rotate outwards, while your toes are close together. When doing the action, if there is a elastic belt, you can tie it to your knees, which can better tighten the distance between your knees. If you don't have elastic belt, you must keep your legs together. Then slowly return to the initial position, repeat 15 times, and do 4-5 groups.
3. Frog prone: action essentials: legs are shoulder width apart, thighs are perpendicular to the trunk as far as possible, elbows support the body, and hips are the center point. This action will make your hips sink due to gravity, which will make the inner thighs feel obviously stretched. This action will last about 1 minute, or do 4-5 groups.
This paper has introduced the reasons for the formation of O-legs. Except congenital causes, other causes can be prevented. For example, pay attention to calcium supplementation in time, and pay attention to sitting posture, standing posture and sitting posture. Don't develop bad posture habits, including some small moves. Many people also have the habit of crossing their legs, which is also a bad posture. There is also.
If the O-leg is really formed, it can be corrected, and the younger it is, the easier it is to correct it. If you are older, the correction process will be slower, but it will also improve.
These actions introduced in the article must be adhered to when making standards. You can't fish for three days and dry the net for two days. Everything must be adhered to to to be effective. Do you know that?/You know what? O-legs can be corrected without surgery. Stick to these three actions, and you can have straight long legs again!