Due to factors such as congenital factors or acquired incorrect stance, many women have formed X-shaped legs. X-shaped legs are medically called knee valgus. When people with X-shaped legs stand side by side, the knee joints on both sides touch together first, but the heels of the two feet are not close together. There are gaps between the thighs and calves, and the gait of two knees touching each other will appear when walking. X-shaped legs are a common deformity of the lower limbs with a very high incidence. In some areas, up to 20% of women have X-shaped legs. X-shaped legs not only affect women’s physical beauty, but also cause lameness, knee arthritis and other diseases, which seriously affect women’s lives.
Therefore, women should correct X-shaped legs as soon as possible. In fact, many people’s X-shaped legs are not because the leg bones are bent, but because the ligaments on the outside of the knee joint are too tight, the ligaments on the inside of the knee joint are too loose, and the imbalance of the tension between the inside and outside of the knee joint causes the leg bones to turn outside. The structure of the knee joint is deformed. The femur of the thigh and the tibia and fibula of the lower leg form an obtuse angle inward, making the legs appear to bend inward. For women to correct X-shaped legs, they mainly need to stretch the ligaments on the outside of the knee joint capsule to increase the tension of the inside ligaments of the knee joint capsule, thereby pulling the joint heads of lower leg bones to the normal position, so that the distance between the two knee joints is gradually reduced small. So, how do women stretch the outer ligament and increase the tension of the inner ligament? For patients with mild X-leg symptoms, the following two methods can be used to correct them:
1 leg shaping
The patient supported the back of the chair with both hands, separated his feet slightly wider than the shoulders, moved the body’s center of gravity downward, stood in a semi-squat position, and maintained this position for 30 seconds.
The patient straightens, stretches and bends his left leg back, holds the toe of his left foot with his left hand, and maintains this position for 30 seconds. Change the right leg to do this movement. You can do this movement alternately on both legs, 5 to 10 times each.
The patient supported the back of the chair with both hands, feet together, toes on the ground, and the back heel lifted up to straighten the legs and back, and maintain this posture for 30 seconds.
The patient takes a big step forward in a lunge and maintains this position for 30 seconds. Change the right leg to do this movement. You can do this movement alternately on both legs, 5 to 10 times each.
The patient lies on the bed with feet slightly apart, knees arched, while raising the waist and buttocks, so that the thighs and calves are at a 90-degree angle, maintain this position for 10 seconds each time, repeat it for 5-10 times, and gradually extend it later The duration of the above action.
2 corrective actions
The patient sits on the ground, stretches his legs straight, stretches his hands as far forward as possible, grasps the toes, and keeps the upper body parallel to the legs for 10-15 seconds, and then the duration of the above actions can be gradually extended.
The patient sits on the ground, grabs the heel of the right foot with both hands, and slowly raises the right foot (for those with poor softness, first grasp the ankle or calf with your hands), and at the same time raise the chin as high as possible. Breathe in the chest, then exhale slowly, and pull the right leg as close to the body as possible. Hold for 10 seconds and then restore. Change the left leg to do the above movements. Do the above movements on both legs 5-10 times.
The patient is sitting with both knees bent so that the soles of the feet are facing each other, holding the knees with both hands and gently pressing down on the knees. When doing this exercise, do not separate the soles of the feet. When the knees are pressed to the point where they can no longer be pressed, hold on for another 10 seconds. This action can be repeated 5 to 10 times.
The patient is sitting with his legs together and lifted up, and the ankles are tied with a cloth strap, and the feet are struggling to the left and right.
In the process of correcting the X-shaped leg, massage the muscles on the inner side of the leg frequently to increase muscle tension to help correct the X-shaped leg. The above-mentioned non-surgical correction of X-shaped legs requires long-term adherence. In addition to the corrective exercises described above, patients with X-shaped legs should step on the same straight line with their feet in tandem during daily walking, that is, “cat walks”. Also try to pad the inside of the sole as thick as possible.
Women with severely shaped legs must undergo surgery to correct them.