A conversation with a chiropractor about slender legs. How to correct bow legs with exercises

If your legs are not pleasing with their slimness, this is not only an aesthetic problem. And they strive to eliminate the peculiarity, for which they use different methods. It is equally important to correct crooked legs in children. After all, it may indicate pathology and become the cause of complexes in the future.

Read in this article

Types of leg curvature

There are several types of uneven legs:

True curvature. The pathology affects the skeleton, that is, the bone tissue of the hips and legs look like arcs rather than straight lines.
False curvature. The problem is caused by defects in the muscles of the thighs and legs.
Varus curvature (O-shaped). The knee joints do not touch, and a void appears between the legs in the form of an elongated oval.
Valgus curvature (X-shaped). With it, the contact of the knee joints is complemented by spreading the ankles and shins to the sides.

Classification of leg shape: 1 - ideal legs; 2 - true O-shaped curvature (varus deformity); 3 - false curvature; 4 - True X-shaped curvature (valgus deformity).

How to correct crooked legs in a child

It is easier to fix the problem in children than in adults. In 80% of cases, as the child grows up, it goes away on its own. But sometimes additional measures are required.

Causes of curvature

Uneven legs in childhood occur for natural reasons, if it is an O-shaped deformity (up to 2 years) or vargus curvature (up to 3 years). Later, normally, they begin to level out. And by the age of 8, the angle between the shins is no more than 7 - 9 degrees.

But the problem is also caused by the presence of pathologies:

rickets;

Curvature of the legs due to rickets

Blount's disease, in which osteochondrosis of the tibia develops;
problems with the kidneys that disrupt calcium metabolism, as a result of which the bones are not strong enough;
congenital anomalies of the lower extremities (hip dysplasia, tibial hypoplasia, congenital hip dislocation).

Curvature of children's legs also occurs due to:

heredity;
heavy load on them during the baby’s early attempts to walk;
excess weight.

When there are reasons for concern

The crooked legs of a child are visible when you look at them. But the problem can be more accurately identified if, when closing the lower limbs:

there is no contact at three points (knees, mid-shins and ankles);
the distance between the inner surfaces of the thighs is more than 5 cm, and the knees overlap each other;
the legs in the areas of the knee joints do not contact at all.

There are other signs that require you to see a doctor:

gait features when the baby steps on the inner or outer part of the foot;
getting tired quickly after walking;
complaints of pain in the legs and back.

You should start dealing with the problem before the child is 2 years old.

Methods for correcting curvature

In most cases, you can make children's legs slimmer using conservative methods:

Massage. It is carried out up to 4 times a year. The procedure affects not only the legs, but also the buttocks and lumbar back. Additionally, you can do massage yourself by learning basic techniques from a specialist.
Hardware physical procedures. This is electrical stimulation, if there is also deformation of the feet, electrophoresis with calcium, paraffin.
Therapeutic gymnastics. This includes walking on sand, uneven surfaces, gripping fabric and small objects with your toes, various types of squats, rotating your feet, etc.
Wearing orthopedic shoes. They use special insoles, arch supports, ties, and corrective devices for the toes.

Characteristics of orthopedic shoes

Plaster cast. Indicated for congenital curvature.

If treatment is delayed or the problem is caused by injury, surgical treatment is necessary. The operation is performed on children aged 6-7 years.

How to correct crooked legs in an adult

With age, the main problem becomes the unattractive appearance of the legs. The solution depends on the type of curvature.

Can it be corrected by exercise in men and women?

If your legs are just a little short of ideal, you can do the following exercises:

finger lifts;
the previous exercise with raising the heels to the sides;
“scissors”, lying on your back, with gradual raising and lowering of your legs;
squats from a position where the feet are wider than shoulder-width apart;
walking a few steps back and forth, focusing on the inner arch of the foot;
lowering your knees to the floor (in different directions) from the “Turkish” pose;
“frog” in a lying position (bring your feet together while spreading your knees to the sides).

To learn how to correct crooked legs with exercises, watch this video:

Ilizarov apparatus or orthopedic surgery: everything you need to know

True curvature can be qualitatively corrected through surgery, which is performed under general anesthesia. This is an osteotomy, that is, dissection of the bones in the defect area. After they are established in the correct position, fixation is carried out with an Ilizarov apparatus, which is worn until tissue fusion.

The device consists of a base in the form of rings and knitting needles, which are inserted into the bones. The device is installed for 2 - 3 months, but you can move around with it, although initially on crutches.

Correction of the position of the bones begins on the 10th day. From this moment on, the moving parts of the device are tightened according to the scheme developed by the doctor. The specialist monitors the treatment throughout, including using photos of the legs and x-rays. After the device is removed, recovery continues for several months, and the patient faces many restrictions.

Cruroplasty and its features

If the legs are crooked due to incorrectly developed muscles, cruroplasty is indicated. The intervention is carried out in 2 ways:

By injecting the patient's own fat into the leg area. Lipofilling is preceded by liposuction, that is, pumping it out from the thighs or abdomen. Fat is injected into the problem area.
Installation of implants. They are selected individually and placed under the muscle or fascia through incisions while the patient is under general anesthesia. Rehabilitation lasts 4 - 6 weeks. During this time, physical activity is limited and compression stockings are worn.

Crooked legs can always be made slimmer. The method should be chosen based on the individual characteristics, age and financial capabilities of the patient. But sometimes you can get by simply by wearing the right clothes and having the right mental attitude.

Useful video

For information on the latest operating technology for correcting crooked legs, watch this video:

Determining the type of curvature

Alexander Artemyev was the first to “calculate” the proportions of ideal legs using dry mathematical numbers. For this definition, aesthetic perception plays a secondary role. The main thing is the correct proportions and connection points.

The ideal leg shape has the following parameters:

The length of the lower limbs is 55% of height.
Correct proportional relationship between height and volume of hips and ankles
Compliance with the straight line rule. It consists of visually assessing the position of the legs when they are connected. In this position, 3 gaps should be clearly visible: near the perineum, above the knees, below the knees.

Not all people have such perfect legs. In this case, the curvature of the lower extremities is divided into 2 types and 2 types. It can be false and true, it can have the form X or O. Let's figure out how to recognize and classify them.

False curvature

Curvature of the legs, called false, is caused by abnormalities in the soft tissue, its incorrect distribution in the thighs and lower legs. The main distinguishing feature of false curvature from true one is the preservation of the correct bone structure. That is, in this case we are talking about “external” changes that can be adjusted. True curvature arises or, genetic predisposition. In this case, we are talking about changes in bone tissue.

It is often difficult even for an orthopedist to distinguish false curvature from true one by visual examination. Therefore, to clarify the diagnosis, an x-ray is always performed.

X curvature

This curvature of bone tissue is also called valgus curvature. To recognize it, stand in front of a mirror, trying to bring your legs together. If present, the final “connection point” will be the knees. After them, it will not be possible to connect the limbs with each other.

There is one more test. Stand near the mirror. Bend one leg at the knee. Carefully observe the second limb that is being emphasized. If it is displaced inward, then an X-deformity is diagnosed.

Another way to suspect you have hallux valgus. With your hands on your waist, do slow squats. During the movement, the knees will “tend” to connect. If your legs are close to ideal shape, then during a squat your knees will bend parallel to your feet.

O curvature

Varus curvature is the second name for type O changes in bone tissue. Unlike the previous form, due to deformation of the leg bones, they take on the shape of the letter O or a wheel. “Divergence” in different directions can begin from any part of the lower extremities (from the thigh or lower leg). During a squat, the kneecaps “tend” outward, spreading the legs in different directions.

Despite the apparent simplicity of diagnosis, it is better to entrust the final diagnosis to an orthopedist. Based on the x-ray, he will draw conclusions about the falsity or truth of the problem. The method of treatment also depends on this important factor. The absence of a properly selected method for correcting the defect will lead to deterioration in appearance and health problems.

When is therapeutic exercise needed?

Therapeutic gymnastics is an excellent treatment method for false deformity. Such “visible” curvature is not a pathology, because only the “upper” soft tissues are changed. It does not affect a person’s physical health, causing only problems of an aesthetic nature.

If the deformity is the result of a genetic predisposition or disease, then it can be corrected only by surgical methods or the use of special “pulling” devices.

The effectiveness of therapeutic exercises can be seen after 6-12 months. The recovery period depends on the degree of pathology: the less it is, the faster and more effective the exercises will be.

Note!

The best results are shown by physical therapy for deformed legs in children. In young children, the bone tissue is still soft and elastic, so it is easier to correct.

After a course of physical therapy, the following goals should be achieved:

Restored weakened muscle tissue of the lower extremities;
The functionality of the ligamentous apparatus has been adjusted;
deployed in the correct position.

To achieve optimal results, training is carried out regularly, diligently performing all the exercises every day. It is better to entrust their selection to a doctor, since there are restrictions on the age and individual characteristics of the patient’s body. And for some concomitant diseases, physical therapy exercises are contraindicated.

Exercises to correct O-shaped curvature

All workouts begin with “warming up” the muscle tissue. Here is an example of several warm-up exercises.

The exercise is performed standing. Lift your toes off the floor, focusing on your heels. Repeat the movement 10-15 times.
Sit on a chair with your legs wide apart. Lift your feet off the surface of the floor and move them side to side with weight. Repeat the movement 10-15 times
Lie down on the floor. Pedal an imaginary bicycle intensively for 3-4 minutes.

The main complex for eliminating the O-defect is aimed at strengthening the muscle tissue of the thighs and lower legs.

Let's look at how to correct a “rounded” defect using exercises.

Walk focusing on the inner arch of your feet.
Walk first on your heels, then on your toes.
Walk up the steps on your toes.
Close your legs as tightly as possible. Squat. Make sure that your knees do not “diverge” while squatting.
Holding onto any support, make successive swings to the side, first with your right, then with your left limb.
Sit on the floor. Focus on your hands. Raise your straight legs from the floor and make sharp swings from side to side, imitating the movements of scissors.
Lie on your right side. Lift your straightened left leg off the floor as far as possible. Change your body position.
Stand with your feet wide apart. Without lifting your feet from the floor, connect and separate your knees.
Learn to do the cross splits.

Training is carried out at least 3 times every 7 days. Each exercise is used in 3 sets of 15 repetitions.

An excellent addition to regular training would be ballet, swimming and ice skating.

Useful video - Dr. A. Artemyev about the dangers and consequences of X-shaped legs. Part 1

Exercises to correct X-shaped curvature

Correcting the shape of X-shaped legs will also require regular physical exercise. Before training, “warm up” your muscle tissue.

Walk in a circle on your toes.
While standing still, curl your toes as if you want to hide them under your foot.

The goal of gymnastics to eliminate “X” marks on the legs is to develop and strengthen the abductor muscles of the outer femoral surface.

Get on your knees and walk around the room in a circle.
Get on all fours. Focusing on your knees and elbows, make successive swings with your extended right and then your left leg.
Hold a ball between your knees and do deep squats. If the movement is difficult at first, squat without the ball.
Stand with one leg bent at the knee. Grasping your knee with your hand, pull it up as high as possible. Then use your hand to turn it to the side. Stretch the muscles in this position for 30-40 seconds. Switch legs and repeat the movement.
Sit on the floor with your legs spread out cross-legged. Slowly press your hands on your knees, trying to bring them as close to the floor as possible.
Lie on your stomach. Bring your feet together, keeping your knees as far apart as possible. Try to stay in this position for 2-3 minutes. With each lesson, the time spent in a static position is increased by 1 minute. Ultimately it should be 10-15 minutes.

It is recommended to perform this complex three times a week. The exercises require 3 sets of 15 reps each.

An excellent addition to regular training will be classes, breaststroke swimming and horseback riding and cycling.

Useful video - Dr. A. Artemyev. At what age should surgery be performed? Part 2

Leg deformity is an unpleasant defect. It causes numerous complexes in its owners. Considering that the effect of all effective treatment methods does not occur immediately, but after a long time, you can use some tricks. They will help to visually hide or significantly reduce the appearance of curvature.

Overlays.

This is the name for special flesh-colored correctors that are applied directly to the calf muscle on the inside. They allow you to increase the visual volume of your calves by “straightening” your legs. Thick tights or tight trousers will complete the correction.

Well-chosen clothes.

The curvature of the legs will be hidden by clothes of the “correct” cut:

Classic trousers or jeans;
Straight capris;
Flared skirts and dresses.

If you really want to use short skirts in your wardrobe, combine them with over the knee boots. In all other cases, preference should be given to boots with a wide top.

To achieve the effect of treatment even faster, use our simple recommendations:

Don't sleep on your stomach! This body position does not allow the spine to “rest” during night sleep, which causes stiffness of the muscle tissue.
Do not constantly wear shoes with high heels. Regular muscle tension leads to stagnation of blood and lymph in the legs. Such disorders cause pain and swelling, contribute to the development of cellulite and.

When starting the long process of “straightening” your legs, you need to be patient and persistent. Regular exercise, massage, and playing the “right” sports will definitely lead to achieving your cherished goal.

The problem of bowed legs occurs quite often in people. However, most of all it worries the weak half of humanity. Of course, any woman strives to look more attractive and better. However, sometimes this is hindered by the deformation that the lady received from nature. After all, it is precisely this structural feature of the lower extremities that has a dominant type of inheritance.

This problem causes not only aesthetic discomfort. After all, this is a serious pathology that contributes to improper distribution of body weight on the legs. And this in the future threatens the emergence of a number of diseases of the musculoskeletal system. That is why the sooner such patients decide to correct the curvature of their legs, the lower their likelihood of developing serious pathology in the future.

Types of lower limb deformities

In medicine, the curvature of the legs is determined in a standing position, when the legs are shoulder-width apart and the arms are at the seams. There are three types of such pathology. Among them:

1. Varus type deformity. It is characterized by the contact of a person in this position, similar to the letter “O”. There is no point of contact between the lower limbs at the knees. This type of deformation is also called somewhat differently. This is an O-shaped curvature of the legs.
2. Valgus type deformity. In the same standing position, a person's shins may resemble the letter "X". This is a different curvature of the legs. It is considered X-shaped. With it, you can close your legs, but it is impossible to do this with your feet.
3. False type deformation. It is a visual misconception about the curvature of the legs. In such cases, the human bone apparatus is normal. However, there is an incorrect distribution of the muscle-fat membrane. This fact is the main one, visually giving the effect of curvature. With a false deformation, the feet and knees close, but it is very difficult to bring the calves into contact.
Without pathology, the lower part of the legs has some deviation outward relative to a mentally drawn vertical line. For men, this value is about five degrees, and for women - up to ten.

The most dangerous is the X-shaped leg deformity. It is most clearly reflected in a person’s gait. This creates the impression that the patient is shaking his hips strongly. With a stronger degree of deformation, the effect of the buttocks jumping when they rest on the leg occurs.

With an O-shaped curvature, the foot rotates in a reverse direction. This creates some instability for the patient during movement and provokes unilateral rubbing of the sole of the shoe. The danger of this form of deformation lies in the rapidly progressing flat feet.

Causes of curvature of legs

In most cases, deformity of the lower extremities is caused by hereditary factors. The following are the reasons that arose in childhood. This is a lack of nutrients needed by the body for the proper formation of the skeleton, as well as injury.

Today, some people cite too long use of diapers as one of the reasons for deformation of the lower extremities. Young mothers should keep this in mind. In addition, the causes of acquired deformation of the lower extremities may lie in the presence of the following in the child:

Severe forms of rickets;
- osteomyelitis and other forms of bone pathology;
- disorders of metabolic processes, especially microelements such as potassium, magnesium and calcium;
- endocrine pathologies.

In adolescence, bone deformation can occur due to a deficiency of vitamin D and calcium in the body, as well as insufficient exposure to fresh air.

Indications for surgery

Surgery to correct the curvature of the legs is carried out only with a certain shape of the lower extremities. The need for surgical intervention arises from a careful study of the contours of the muscle-fat structure of the limbs, their biomechanical axes, as well as the relationship between the lines of the lower leg and thigh. In the language of the average person, doctors determine the slimness of legs.

The main indicator for assessing the curvature of the legs is their biomechanical axis. It is a straight line mentally drawn through the points of the head of the femur, the middle of the patella and the center of the ankle. The difference between the anatomical and the resulting axis indicates the degree of curvature of the legs. Based on this indicator, doctors decide on the possibility of surgical intervention.

A special case is false curvature of the lower extremities. It does not provoke pathological processes in the legs and causes discomfort to a person only in an aesthetic sense. In such cases, the patient is advised to perform special exercises to correct false curvature of the legs. This is a fairly simple and effective way to eliminate visual pathology. In some cases, silicone pads are used to correct the curvature of the legs in a similar way.

Using the Ilizarov apparatus

Today, the most effective way to correct the lower extremities is an operation to correct the curvature of the legs, during which the tibia is specially broken in several places. Next, the resulting fragments are compiled. With their successful fusion, the correct biomechanical axis is obtained.

Of course, correcting crooked legs in this way can plunge any person into shock. That is why medicine uses a number of techniques in its practice. They are intended to prove to the patient the painlessness and effectiveness of such an intervention, which is aimed at correcting the curvature of the legs. The clinic that a person goes to offers him special computer programs to view that demonstrate the prospects for correction in a particular patient. Information about patients who have already undergone a similar operation is also indicated here.

The Ilizarov apparatus is most often used in cases where it is necessary to correct O-shaped curvature of the legs, as well as “X” type deformities. This unique device guarantees one hundred percent effect.

It is important to remember that correcting crooked legs is a personal matter. Each patient is given time to consider the importance of the future cosmetic effect before undergoing such procedures. The only exceptions can be cases of high degree of deformation of the lower extremities, which prevent a person from moving and threaten serious diseases of the musculoskeletal system in the future.

An artificial fracture or cutting of a bone, which is subsequently accompanied by fixation of fragments, is called osteotomy. After such an operation, the Ilizarov apparatus is used. With its help, bone fragments are fused. This process is carried out externally.

The level of modern orthopedics allows the use of a wide range of programs that control such bone correction.

The very next day after installation of the Ilizarov apparatus, patients are able to move independently. Direct correction of the curvature of the legs begins on the tenth day. This occurs with the help of a certain tightening of the screws of the device, which is strictly controlled by a computer program.

Cruroplasty

False curvature of the legs can be corrected with this modern correction method. For vagal and hallux valgus deformities, this method is considered inappropriate.

The essence of cruroplasty is that with this method, special artificial implants are inserted into the subcutaneous tissue of the lower extremities. They are located in the femoral area of the legs.

The cruroplasty method guarantees an aesthetically correct shape in this part of the limbs.

Lipofilling

This method is similar in its indications to the previous one. However, with this method, false curvature of the legs is corrected using parts of the patient’s fatty tissue, which are taken from other places. This allows you to level out defective areas. Most often, fatty tissue is collected from the patient’s buttocks.

Lipofilling is a less traumatic method that is most suitable for people in terms of tissue survival.

Such operations provide a cosmetic effect. There are no medical indications for their use. Lipofilling and cruroplasty can be performed only at the request of the patient.

Selection of clothes

Many people are interested in the following question: “Is it possible to correct the curvature of the legs without surgery?” Yes. Legs can become slender without the participation of a surgeon. The easiest and fastest way to solve this problem is to visually correct the curvature of the legs. Reviews from many ladies recommend choosing the right clothes, for example:

1. Miniskirts that are combined with over the knee boots, as well as tights decorated with a large pattern, work real miracles.
2. Straight-cut trousers and jeans will help hide figure defects.
3. Knee-length skirts and breeches visually increase the curvature of the legs. That's why you shouldn't wear them.

Special exercises

What other non-surgical methods are there for eliminating defects of the lower extremities? Many people have benefited from exercises to correct the curvature of their legs. However, it is worth remembering that special sets of exercises only help with false defects. The legs are corrected by increasing the volume of muscle mass.

So, the following exercises can increase the size of your calves:

1. Lifting onto your toes, performed with or without a load.
2. Alternately moving the legs back in a standing position.
3. Straight leg raise while lying on your side.
4. Foot press performed on a special simulator.
5. Strong compression of the legs together in a standing position.
6. Squats performed either with the feet shoulder-width apart or joined together.
7. During this exercise, your legs should be raised on your toes with each step.

When performing exercises to correct the curvature of the lower extremities, you should take into account the fact that the calves are the muscles that respond least to training. That is why an increase in the volume of the legs with the help of exercises can only occur within one to two centimeters.

Yoga

This technique is used to strengthen weak leg muscles and tone them. Most often, curvature of the lower extremities is eliminated with a special set of exercises that relax hard tissue areas and strengthen soft ones.

When conducting yoga sessions, it is recommended to tighten the legs with belts or stretch them using special weights. Squeezing bricks with your lower limbs is considered a fairly effective exercise. This has a beneficial effect on the general condition of the legs and their muscles.

You can get rid of lower limb defects within 2-3 months. You just need to conduct regular classes at least three to four times a week.

Special pads

What should those people do who have defects of the lower extremities, but they do not dare to undergo surgery and cannot find time to perform special exercises? In this case, they can benefit from pads to correct crooked legs. But it is worth keeping in mind that their main task is only to visually hide an existing cosmetic defect.

The domestic market of medical goods offers silicone pads that have the following characteristics:

Patented, that is, produced according to existing technology and in industrial conditions;
- made of natural silicone, which cannot cause irritation or allergies to human skin, does not emit any toxic substances and is completely safe for health;
- have sticky properties and therefore are well attached to the leg and do not slip off;
- easy to clean, if necessary, both with ordinary household products and special ones that do not contain chemically active elements;
- in conditions of intensive use they can last from five to seven years;
- have dimensions, that is, they have different thicknesses depending on the dimensions of the legs and shins, as well as the degree of their curvature.

There is an opinion that women can only wear such devices under trousers. However, it is not. Silicone pads can be used with dresses and short skirts. Of course, you should wear tights on your feet. Silicone has the ability to take on the shade of the skin, which makes it invisible.

In the case where the lower limbs are curved in the shape of the letter “O”, it is recommended to wear pads that have the maximum thickness. If the leg defect is type “X”, then the patient will require thin devices.

If you have difficulty choosing silicone pads, it is advisable to consult your doctor.

In addition to classification, Dr. Artemyev introduced such terms and concepts as ideal legs, their true and false curvature.

What do these concepts mean, how to correct crooked legs at home? How to determine your shape? Find out the answers right now.

The beauty of legs is a concept that everyone builds on personal aesthetic perception. Just beautiful, that's all, you say. But it turns out that ideal legs exist, and their shape is calculated mathematically.

They should reach a length of up to 55% of your height, and it is also necessary to maintain certain proportions between body height and the volume of the hips and ankles. But the main thing is the straight line rule: if you draw an imaginary straight line from the middle of the thigh through the closed knees and ankles, then three gaps will be visible along the smooth inner contour of the limb: from the crotch to the knee joints, under the closed knees to the calves and from the calf muscles to the ankles. In front of you are perfect legs. But not everyone has been blessed with such things by nature. Anthropometric cosmetology deals with the correction of such defects.

The legs of many men and women are characterized by curvature, varying in severity and divided into two types - false and true. What is it and what is their fundamental difference?

1. True

This curvature is the result of anatomical features or deformation of the skeletal bones of the femur and lower leg. The lower limbs seem to form an arc. The cause of true, that is, bone curvature, is most often hereditary genes or diseases suffered at a young age, for example, rickets, or metabolic disorders.

Such curvature is a disproportionate distribution of the soft tissues of the thigh and lower leg with a smooth, defect-free position of the skeletal bones. We can say that false curvature is the appearance of curvature in its real absence.

True curvature is divided into two types:

O-shaped or varus

People with such bone deformities are said to have legs like wheels or like a football player. Wherever the discrepancy begins - from the level of the hip or the area below the knee, the shape of the legs will still end up looking like the letter “O”. The knees will “fall out” of the three ideal points of contact - they will not close with such a deformation.

X-shaped or valgus

In this case, the knees, on the contrary, close tightly, but the ankles cannot come together. As a result, the shape of the lower limbs resembles the letter “X” and such people are said to have “X” legs.

We offer simple mini-test:

Stand straight in front of the mirror, bend one limb and observe the kneecap of the straight supporting leg. If it is displaced inward, you have an O-shaped deformity; if it is displaced outward, you have an X-shaped deformity.
Place your hands on your belt and do a simple squat at a slow pace. Watch your knees: with an O-shaped curvature, they tend to the sides, with an X-shaped curvature, they want to connect, if the legs are straight, they bend parallel to the feet.

An x-ray will help to finally put an end to this issue. She will not be deceived by false curvature - in the picture the axis of the leg, no matter what impression the disproportionately distributed muscles make, will be straight.

It must be said that distortion of the lower extremities is not only a problem of aesthetics. This can harm your legs and back. But today, almost any curvature can be straightened and leveled - it can be done independently or using special techniques.

Peculiarity! There are cases when valgus and varus refer to false curvature. As a result of age-related changes or ligament injuries, joints that are not held together by them may become loose, and as a result, the knees may stop closing. It can be difficult to figure out on your own why the shape of your legs is distorted and to distinguish false curvature from true one.

False curvature - what to do to win?

Let us immediately emphasize that false leg deformity is not a pathology. It does not cause harm to physical health, but represents only an aesthetic defect. This means that we are quite capable of correcting crooked legs without surgery.

How to correct and correct true curvature? We will start the correction with proper physical activity. The result, depending on the degree of deformation, can be seen in six months to a year, and even completely get rid of the defect. But time and effort will not be wasted - your body will become healthier and stronger overall, you will look and feel much better. And the proposed complexes can be performed not only in the gym, but even independently at home.

How to make your legs straight with this type of defect? The impact should be aimed at strengthening the adductor muscles, as well as the inner surface of the thigh and lower leg. So, we present to you exercises for crooked legs at home.

Walking on the inner arches of the feet and on the heels with the toes pointing outward, raising the toes and other exercises for the calf muscles.
Run or walk up stairs, raising your toes with each step. Can be replaced by “Stepping onto a bench.”
Squats: as deep as possible with knees brought together, the second type is ballet “Plie”. The legs are spread as wide as possible, the toes point in different directions, the emphasis when moving is on the inner thigh. Read more about all types of squats here.
Swing your leg to the side from a standing position - free or with sports rubber.
Straight leg raises: one leg lying on your side, alternately from a sitting position with support on your hands behind you
“Scissors” vertical and horizontal or “Bicycle”.
Lunges. Move your body weight to the heel of the working limb, lifting from a lunge - without jerking, with tension on the buttocks, not the knee.
Mixing and breeding. Feet - shoulder-width apart, bring your knees closer and apart without lifting the entire surface of your feet from the floor.
Cross "twine". Not only straightens, but also lengthens limbs.

Classes must be conducted three times a week, every other day. Walking takes 5-10 minutes, and with your arms connected it can be considered a warm-up. Each exercise - 3 sets of 12-15 repetitions.

To correct O-shaped curvature of the legs, it is useful to engage in speed skating, ballet and swimming. Also watch the video on how to straighten your legs using exercises:

Below you can see photos of o-shaped types in women before and after training:

The abductor muscles of the outer thigh are to be worked.

Walking on the outer arches of the feet.
The so-called “Walking on your knees” and other exercises to strengthen the muscles around the knees.
We gradually increase the weight from session to session.
Swing your leg to the side with your toes pulled towards you - from a position with emphasis on your knees and elbows, lying on your side or standing.
Side lunges. The step to the side should be wide, arms extended in front of you, heels not coming off the floor.
Squats – regular or with a ball held between the knees.
Static exercise “Chair against the wall.”
Knee abduction. Standing on one leg, pull the other knee higher and turn it as far back as possible (this element can be seen in ballet). Do it on each limb in turn.
Turkish squat. In this position, press on your knees, bringing them as close to the floor as possible. Do the same, slightly changing your position and bringing your soles together.
Lying on your stomach, place your soles together and spread your knees apart. Hold for at least 3 minutes, gradually increase the time to 10-15 minutes.

This exercise is also performed 3 times during the week, for each exercise - 3 sets of 12-15 repetitions.

Sports that will benefit X-shaped legs are yoga, breaststroke swimming, horseback riding and cycling.

In the given complexes, the load is directed to the target muscles and, in combination with stretching, can increase the volume of the calves, correct the hips and shape of the legs.

We present to you photos of x-shaped legs in women before and after exercises:

Important! The most effective exercise for adding volume to your calves is calf raises. To build muscle mass, you need to do not 50 or more repetitions, but 12-15 in three approaches, preferably with an additional weight of 10-20 kg until the muscles burn slightly during the last repetitions. Remember to stretch, keep your knees slightly bent during the exercise, and position your feet correctly with your toes in or out, depending on the problem.

True curvature - 5 ways to correct it

Unlike false curvature of the legs, where efforts to eliminate it must be directed to working with muscles and fat deposits, true one is skeletal deformation. And here we need more effective methods, with the involvement of medical specialists. What is offered for this today?

There can be two options for orthopedic surgery:

1. Surgical intervention with installation of the Ilizarov apparatus on the shin bones

10 days after installation, the process of bone correction begins, which consists of applying compression to the bone by regularly tightening the nuts for 1.5-2 months.

Use is recommended no earlier than 14 years of age. After removing the device, active physical activity is excluded for 4-6 weeks. This method can be called traditional, but, according to experts, its use gives the maximum result.

2. An operation in a plastic surgery clinic called cruroplasty.

It can be carried out using two methods - installation on the lower leg area, in the area of the calf muscle, corrective silicone implants of the required shape and size, and lipofilling, when a volume is formed in the same area of the legs from fat cells pumped out from the patient’s abdomen. The operation lasts an hour and a half, rehabilitation takes 1.5-2 months. The disadvantages include the fact that over time, implants can move on their own, distorting the shape of the leg, as well as a ban on playing sports.

As an independent measure, massage for correcting curvature of the legs is effective only for children under three years of age.

He can help adult patients only if the key to the problem with the limbs lies in the back area, and an experienced chiropractor has undertaken to eliminate the defect.

But still the massage remains auxiliary measure It is not able to completely eliminate bone deformation.

The principle of action is horizontal stretching of the spine and legs.

With regular exercise, it gradually relieves spasms and tension in bones and joints, restores blood circulation, and lengthens the limbs.

This device consists of three length-adjustable belts that grip the legs in three places.

In this position, you should perform a number of exercises described in the instructions.

A few little tricks will help ensure this.

Overlays.

Flesh-colored silicone corrector pads will help to visually correct the curvature and create the appearance of increasing the volume of the calves. They must be attached directly to the limb - on the inside, in the area of the calf muscle. After this, you can wear tight tights or skinny jeans.

The right clothes.

To hide crooked legs with clothes, your wardrobe needs straight classic trousers or jeans, straight-cut breeches, maxi or midi length skirts or dresses - flared and puffy, boots with a loose top and over the knee boots to wear with shorts or a short skirt.

Check out the photos below before and after correcting true curvature using various methods:

If you are on the path to correcting false curvature of your legs, try to say goodbye to several bad habits:

sleep on your stomach After all, in this position the spine does not rest and a difference in the length of the limbs can form, but it is often quite insignificant. The effect of constantly sleeping on your stomach is the same as carrying a bag on one shoulder;
cross your legs while sitting and cross your legs while standing;
walk in high heels, which constantly keeps the muscles tense. The result is a deterioration in blood circulation and lymph flow, pain and swelling in the extremities, the development of varicose veins and the formation of cellulite.

Step by step - to the feet of your dreams.

Much that is a tragedy for us is perceived by others as something insignificant or even unnoticeable. Spectacular beautiful legs are the dream of every girl. But there are no people who do not have their own special beauty at all. Learn to correctly place accents in your appearance, be an interesting conversationalist and, of course, do not give up your dream of having beautiful legs. Even women after forty can correct defects. Go towards it step by step, achieve your goal using our advice and recommendations - and you will have everything will definitely work out!

Natural curvature of the legs is not a disaster at all:

firstly, there are not so many naturally ideal legs;
secondly, it is quite possible that you are simply exaggerating your small defect.

Today, the problem of curvature of the legs can be radically solved either by orthopedic straightening surgery or plastic surgery. Such operations are very painful, long and expensive, and the worst thing is that they often disappoint. But is it worth resorting to drastic measures when there are other methods that are much simpler, more accessible and harmless. Correction of curvature of the legs can be done by physical and manual intervention.

It is possible to correct the curvature of the legs with the help of physical exercises, exercise machines and manual methods.

Before you start fixing your legs, be sure to visit a podiatrist. It will help determine:

Which curvature do you have (true or false):
- true curvature is determined by the deviation of the bones from the vertical axis;
- false – asymmetry or insufficient development of the muscles of the calves or thighs.
Curvature Shape Type:
- O-shaped or X-shaped
Cause of curvature:
- natural defect,
- muscle features,
- biomechanics of the knee joints.

You can check the falsity or truth of the curvature and the shape of the curvature yourself by straightening your legs until your knees and feet touch completely.

Before choosing a method for straightening your legs, you need to determine your type of curvature.

The screening test is described in detail in the article Leg Straightening Surgery.

Nature often has nothing to do with the curvature of the legs:

In most cases, curvature of the legs is a defect acquired during incomplete bone growth.

Our habits may be to blame:
- the habit of standing in a pose, leaning on one leg and weakening the other;
- a pose in which the feet are turned toes inward;
- the habit of eating a lot - as a result, heavy weight leads to bowed legs.
Also, the cause of asymmetry or curvature of the legs can be life itself with its daily stress:
- In jumping athletes, the pushing leg is usually more developed;
- professional jockeys may have an O-shaped curvature of the legs, etc.
The cause of the X-shaped deformity can be valgus deformity of the foot (clubfoot) - turning the foot outward:
- Such a defect often forms in early childhood, when the development of the muscular-ligamentous system of a child who has begun to walk is insufficient, or the child is overweight.

Correction of false curvature is done by pumping up the corresponding muscles of the thigh or lower leg with the help of physical exercises and exercise machines - in this way you can correct the shape of the legs by closing too large “openings” between the legs or smoothing the outer contour.

However, a large degree of curvature usually leads to disruption of the biomechanics of the knee joints.

Check test for knee joints:

with an O-shape, the kneecap on a straightened leg is shifted inward;
with an X-shaped – outward;
When performing the test, bend one leg, and on a straight leg, determine the displacement of the kneecap.
in the first case, the knees go to the sides when squatting;
in the second, they strive to connect.
When squatting, be aware of the direction your knees are moving.

There is no longer a false, but a true curvature, which cannot be corrected by developing the calf muscles.

True curvature of the legs due to displacement of the knee joint can be corrected using manual manipulation of the knee joint in combination with a set of exercises for the joints and muscles.

The following exercises help with this type of curvature:

Examples of exercises to correct curvature of the legs

Walking on the inside of the foot.
Walking on your heels with your toes facing out.
Squats in a “ballet” position: toes pointed out as far as possible.
Exercises for the adductor (internal) muscles of the thigh and lower leg:
- free abduction of the leg to the side in a standing position;
- leg abduction with shock absorber - rubber cord;
- raising the leg to the side while standing sideways to the support;
- leg lift while lying on your side.
Alternately lifting straightened legs in a sitting position, supporting yourself with your hands behind you.
Cross movements with straight legs (“scissors”) in a lying position.
Exercises with straight legs connected together (legs connected with belts or special correctors):
- Lie on the floor with your feet against the wall. When sitting down, reach your hands towards the wall.
- Lie on the floor, stretched out, then pull your feet towards you.
- Lying on your back, slowly, without raising your torso and head, raise your legs to a height of 30 cm from the floor, then also smoothly lower them.
The transverse split stretch is a very effective way to straighten and lengthen your legs.

Sports preferred for O-shaped curvatures:

skating;
skating skiing;
ballet dancing;
swimming.

The long calf type responds best to exercise, in which the soleus and gastrocnemius muscles are low and attached to the short Achilles tendon.

A short lower leg with a high muscle position and a long tendon is less susceptible to correction.

The following exercises are preferable for X-shaped curvature:

Walking on the outer sides of the feet.
Squats with a ball between the knees.
Sitting "Turkish":
- knees apart, heels connected;
- A similar asana in yoga is the lotus pose.
Exercises for the internal soleus muscle while sitting on a chair:
- As a simple exercise machine, a shovel handle is used, which is placed on the knees.
- Pressing on the handle of the shovel with both hands, at the same time we slowly lift both shins onto our toes and lower them.
- After some time, we weigh down the cutting by hanging weights on the edges, for example, plastic bottles or buckets of water.
Exercise to train the medial head of the gastrocnemius muscle:
- Performed on steps with safety net.
- Stand on the bottom step of the stairs, not with your entire foot (heels not on the step), with your toes turned outward.
- Holding the hands of the assistant standing above, slowly rise on your toes and lower yourself (the heel should not go below the level of the step, in order to avoid stretching the Achilles tendon).

These exercises are performed three times a week:

During the lesson, three approaches are done with 15 repetitions.

Sports with X-shaped legs.

For X-shaped deformation, the following are suitable:

horse riding and cycling,
breaststroke swimming,
yoga classes.

Video: Exercises for correcting legs.

The goal of the classes is to train the quadriceps femoris muscle, but not to build mass, but to work out its relief and shape.

To perform this exercise, you will need a simple leg extension machine.

The purpose of the exercises on the simulator is to correct the relief and shape of the quadriceps femoris muscle.

How to do the exercise:

Sit on the machine and first check how it is positioned:
- when placing the shin under the support, it should be no higher than one third of the length of the shin
- if the stop is higher or lower, set it according to your anthropometric data
When starting the exercise, place your feet at a distance of 30 cm from each other.
Leaning firmly with your back against the backrest and holding the handles, slowly straighten your legs at the knees.
To correct the outer contour of the legs (with X-shaped curvature), the feet are turned with their toes inward when the legs are extended.
To correct the inner part of the quadriceps, the feet need to be rotated outward.
You should not start training with too much weight on the machine - weight gain should be gradual.

At home, this exercise can be performed on a chair with weights on the shins.

Video: Straightening your legs while sitting in a machine.

This very simple technique was proposed by chiropractor, chiropractor Vitaly Gitt.

To select a correction method, the type of leg curvature is determined:

Curvature due to the knees being too close together or, on the contrary, too far apart.
Curvature of the lower leg (mainly external O-shaped).
External curvature of the femur.

According to these types of defects, Gitt offers the following correction methods:

The knee is corrected by widening the joint space and natural growth of the meniscus under impact.

To do this, every day for a minute in the morning and evening you need to tap these areas with a small tarpaulin bag (size 15x20cm) filled with sand or salt, on the inside of the knee for an O-shaped curvature or on the outside for an X-shaped curvature. The blows should be weak in the first days, then after adaptation the force of the blows should be increased

The defect is eliminated in the same way - by gradually increasing blows to problem areas.

Impacts are a kind of microtrauma, thanks to which blood circulation and metabolic processes are stimulated, and muscle building occurs, which cannot be done with the help of physical exercises with the curvature position being too high or too low.

This happens by building up the internal muscle:

while sitting on a chair, a small 20-centimeter ball is placed between the knees;
the ball is compressed and unclenched at a fast pace for one or two minutes.

The growth of both the meniscus and muscles with such methods is minimal, but even a few millimeters produce a good visual effect.

To obtain tangible results, these procedures must be performed for at least six months.

As you can see, correcting the curvature of your legs is entirely in your hands.

Video: Slim legs with yoga

The human body is asymmetrical, and sometimes this leads to curvature of the lower limbs. Leg curvature is divided into types:

O-shaped;
X-shaped;
Wheel legs;
False curvature.

Legs in the shape of the letter "O" are noticeable in a person standing with their limbs closed together, but the knees do not touch each other. “X” is determined when the knees touch, the ankles diverge to the sides. “Wheel” - when the knees and ankles do not touch each other. False curvature - the bones are straight, the legs appear crooked. Curvature appears when individual muscle groups develop incorrectly.

It is difficult to achieve the result of ideal legs, but small deviations from the norm are not a reason for tragedy and the development of complexes. For selected people, medical intervention will be a way out of the situation.

In many cases, it is possible to correct the situation yourself, without contacting medical professionals. Creating beautiful legs is achievable at home, without medical help or sports instructors.

Curvature of the legs

Excellent results are achieved with regular physical activity. Before starting the exercise, it is worth determining the deficiency of the limbs. You will need to stand near the mirror, move your limbs together, and have a good look. Often the legs turn out to be straight, just a little weak, without strong muscles, which creates difficulties for the owner. If you constantly do exercises to straighten your legs at home, you still have the opportunity to get a good result and correct the curvature of your limbs.

There are known sets of simple exercises that can be done at home and lead to the desired effect. To achieve success, it is worth remembering:

It is prohibited to stand on one leg or cross your limbs;
High heels are rarely required;
You need to sleep on your back;
It is forbidden to redistribute weight on one leg;
No need to carry your bag on one shoulder.

Professional simulators have been developed for straightening limbs at home; the exercises are simple to perform and show good results. You can get noticeable results by doing ten standard squats three times a day.

Initially, you will need to remove excess fat located on the lower legs and thighs. It is worth walking more, cycling, rollerblading, and performing more simple active movements.

Lie sideways, on top of a hard surface, tense your muscles. Raise the leg on which you are lying up as far as possible and hold it in the raised position for twelve seconds. Then turn the other side, repeat the movement with the other leg.

It is important to perform the exercises constantly, daily, four times per limb. The selected exercise helps the thigh muscles become stronger.

Stand up straight, head slightly raised. Straighten your back, pull your stomach in. The muscles of the body should be in a relaxed state. One leg is bent back and held with the hand, the muscles of the other are stretched. Charging continues for one leg for twenty seconds. Then the limbs are changed, the exercise is repeated again. Perform regularly, preferably daily, twice.

Sit on the floor, straighten your back, take the toes of one foot, slowly, without sudden jerks, pull them towards you. Remain in the reduced position for seven seconds. Repeat the exercise for the second leg.

Take a standing position, placing one leg in front of the other, leaving a walking distance. The back is straight, no need to roll forward or backward. We start doing lunges. Use a special platform for training, this way the load increases and the result improves.

The stance is similar to exercise 4. Slowly bend the front leg at the knee, parallel to lift the heel of the second leg off the floor. Then transfer your weight to the toe of your back foot. You need to take a position where both limbs are bent at the knee at a right angle. Hold on for a few moments and return to the starting position. It is recommended to place your arms in different directions; such a movement helps maintain balance. The exercise is done fifteen times, in two approaches.

Leg straightening

It is indicated to treat curvature of the limbs using the Sport-1 simulator. The device provides the ability to perform exercises for specific muscle groups. This includes squats, jumps, lunges and calf raises. By constantly exercising and performing the exercises the prescribed number of times, your legs become sculpted and gradually level out. It is possible to treat curvatures with the help of yoga.

Many exercises are known for this type of leg curvature. Corrections are possible by performing the following movements:

Walking on the inside of the foot.
Walking with heels, toes pointing out.
Spread your socks as far as possible and squat.
In a standing position, move your leg to the side.
Raise your leg while lying on your side.
Sit down, lean your hands behind you, and lift your straightened legs one at a time.
Lie on the floor, raise your limbs up, make crossing movements, slowly, lowering them to the floor.
Close your legs with straps and correctors (specially created), then stretch out while lying on a hard surface, then pull your feet towards you. It is possible to do an activity where the body and head do not come off the floor, the legs smoothly rise up and down.
Doing the split stretch helps straighten your legs.

Having an “O-shaped” curvature, it is enough to close your legs as tightly as possible when standing straight. The tension should become as strong as possible, fix the position for five to seven seconds.

Place your feet shoulder-width apart and perform squats twenty times, bringing your knees together. Then sit down, legs should be extended. Turn the foot outward with a quick movement, and the muscles are tense at this moment. We do twenty exercises. Then, standing on your knees, spread your socks on different sides, try to sit on your heels, on a hard surface. Twenty approaches are repeated.

With such a curvature, experts advise swimming, figure skating, ballet dancing, and skating.

The result of the exercises is noticeable at the elongated boot, where the gastrocnemius and soleus muscles are located, with a low location, located on the short Achilles tendon. A short lower leg reveals a high location of the muscle and an elongated tendon, and is less susceptible to correction.

Several exercises have been developed for the curvature of the “X-shaped” limbs. Start jumping rope, gradually increasing the number of jumps, walk with the outside of your foot, and squat with a ball clamped between your knees. It is recommended to cross your legs, sit down, quickly rise without using your hands, and do the exercise thirty times.

Hip stretch

New exercise: back straight, feet together. Spread your legs as far apart as possible and hold for five seconds. The back is kept straight, the feet are together and do not leave the floor.

A sitting exercise is suitable for the soleus intrinsic muscle. The handle of a shovel or a similar stick is placed on the knees. You will need to press down hard, at the same time your shins are raised on your toes and lowered. After a number of sessions, the stick should be weighted down and heavy weights should be hung at the edges. Exercises are performed at least three times a week, three sets, fifteen repetitions.

Hip deformity occurs when the intrinsic muscle builds up. You will need to sit down and fix a small ball between your knees; a twenty-centimeter ball will do. Squeeze and unclench the ball at a fast pace for two minutes.

If you practice regularly, a small result will become noticeable in a month, and in six months it will become noticeable and visible.

Some girls get severe complexes because of crooked toes, more often in the summer, when it is customary to wear open shoes. When straightening your toes, several simple exercises have been created that can be done at home.

Walking on tiptoe will help, it is useful to squeeze and straighten your fingers, tensing your muscles. Orthopedists do not advise wearing shoes in the apartment, or wearing light, open shoes.

The above exercises are easy to perform and accessible to humans. Curvature can be corrected at any age. With desire and hard work, the work ends with a victorious result. To achieve greater effectiveness from exercise, you will have to gradually increase the number of loads; it is useful to consult with a sports instructor about the chosen set of exercises. Perhaps the trainer will approve the chosen complex or recommend his own set of exercises, created specifically for leg correction, taking into account the characteristics of the body.

There are no disadvantages to the above exercises, but there are many advantages. With the help of classes, your legs will become slender, pumped up, and acquire aesthetic relief. It doesn’t matter whether physical activity, yoga treatment or the “Sport 1” simulator will be useful. Your well-being will improve, benefiting the body.

You can't be lazy! For smooth and beautiful legs you will have to work regularly. Perform exercises twice a week at least. The result will not be achieved in just a few sessions; the temporarily unwanted curvature of the legs will hide under a long skirt, over the knee boots or tights with a large pattern.

Exercises for O-shaped curvature of the legs are an effective therapeutic technique that, with a regular and systematic approach to exercise, will help to correct and correct their shape without surgical intervention. How to overcome curvature of the lower limbs with the help of therapeutic exercises? What exercises will be most effective and how to do them correctly?

Bow legs are a common problem that can have many causes. Experts distinguish 2 types of curvature of the lower extremities:

X-shaped curvature is a leg deformity in which the patient cannot connect the ankles if the hips are closed.
O-shaped curvature - is a deformation of the internal contour of the limbs (from the ankle to the perineum). When the patient connects his legs together, they resemble a wheel in appearance.

It is necessary to combat curvature of the lower limbs. The problem not only causes the patient psychological discomfort and reduces self-esteem, but also negatively affects the gait, as well as the functioning of the musculoskeletal system.

According to medical experts, curvature of the legs, the appearance of which is due to hereditary, genetic reasons or traumatic injuries, is practically impossible to correct. This problem can only be dealt with through surgical intervention.

However, in all other cases, physical therapy exercises can bring very tangible, impressive results. According to Irina Krasikova, gymnastics will be especially effective in the case of curvature of the legs in young patients, because their bone tissues are soft and highly elastic and respond well to external influences.

Regular and conscientious exercise will also help adult patients. After about a year of training, your leg will become much slimmer and smoother!

Curvature of the legs is a cosmetic defect, usually noticeable to the naked eye. However, before starting classes, it is recommended to make sure that you really need correction.

For these purposes, you need to stand up straight, with your limbs closed, and try to relax the muscle groups of the lower limbs as much as possible (it is advisable to perform the test while standing in front of a mirror). After this, take a close look at your feet. According to the established standard, the limbs should touch each other at the following points:

feet;
knees;
middle ankle.

If the legs are deformed according to the 0-shaped type, then they touch in the crotch and heels. In the case of an x-shaped curvature, they are connected exclusively in the knee area.

If you have identified obvious defects in the shape of your legs, then you need to deal with this problem. However, before starting exercises, it is strongly recommended to consult a qualified orthopedic specialist, especially when it comes to a young child or teenager.

In most situations, deformation and curvature of the lower extremities are caused by specific defects in bone tissue, weakening of the knee joint, or improper development of muscle groups of the lower extremities. Physiotherapy exercises in this case are aimed at achieving the following goals:

Strengthening weakened muscle groups of the lower extremities.
Correction of ligament functioning.
Rotate the knee joint into an anatomically correct position.

Thus, exercises help get rid of curvature of the legs. Moreover, according to numerous reviews from patients, with systematic daily training according to the regimen prescribed by a specialist, the results become noticeable within just a couple of months.

If you skip classes and do the exercises half-heartedly, gymnastics will have absolutely no effect. In addition, a preliminary consultation with an orthopedist is necessary, who will help develop an optimal set of exercises taking into account the age category and individual characteristics of a particular patient. Moreover, for some patients this type of activity may be completely prohibited if they have diseases in which any increased load on the lower extremities is contraindicated.

Experts recommend starting any exercises aimed at correcting the shape of the legs after the muscles are sufficiently prepared and warmed up. The optimal warm-up includes the following types of exercises:

Standing on the floor, lift your toes, as if lifting them off the surface. At the same time, the foot is pressed harder against the surface.
Do the “Bicycle” exercise (up to 10 repetitions).
Sit on a chair and, with your legs apart, place your heels on the floor. Raise your feet and begin to alternately turn them from side to side.
Walk on your toes (3 to 5 minutes).
Stand up straight and begin to bend your toes, as if moving them under the foot area.

Now let's look at an effective set of exercises aimed at correcting legs with an o-shaped curvature:

Walk on the inside of your foot.
Do about 20 squats, keeping your toes as far apart as possible.
Stand up straight, lift your leg and move it as wide as possible to the side. Repeat the same exercise with the second one.
Sit with your hands on the floor and your legs straight. Begin to lift your limbs one at a time, while making sure that the leg remains perfectly level.
Lie on the floor, close your legs and begin to slowly raise and lower them. At the same time, make sure that your torso remains motionless.
Stand on one leg, straighten the other as much as possible and move it to the side. Do about 15 swings, then change the support and repeat the exercise.
Sit on the floor and clasp your leg with both palms, and then slowly lift it and try to hold this position for at least 5 seconds. After this, change limbs and repeat the exercise.
Lie on the floor on your side and alternately lift your straightened legs up.

The average workout duration should be at least half an hour. Start each session with a warm-up. You should train daily, and to achieve the fastest and most positive results, do such corrective gymnastics 2 times a day. When performing any exercises, try to keep your back as straight as possible and your stomach pulled in. Now let's briefly look at effective exercises for x-shaped legs:

Do squats. Start with 15-20 repetitions, gradually increasing the number of approaches. Squats with a rubber ball pre-clamped between your ankles give a good effect.
While standing, lunge with your leg to the side, pulling your toe as far as possible.
Walk on the outside of your foot (10 steps each).
Practice on the wall bars. Raising your legs on the floor stairs allows you to achieve very good results.
Lie on your stomach, spread your knees as far apart as possible, and then try to connect your feet together.

In order for corrective gymnastics to be extremely effective and efficient, it is important to follow the following recommendations of experts:

After each exercise, try to relax the muscle groups as much as possible.
Don't skip training.
Combine physical therapy with a course of corrective massage.
Visit the physical therapy room at least twice a year.
Take up sports such as swimming and figure skating.
Do some stretching and learn to do the splits.
Wear comfortable shoes.

O-shaped curvature is a serious problem that spoils the appearance and causes a lot of trouble. As a rule, this deficiency can be corrected through regular, systematic exercises in therapeutic corrective gymnastics. In order for the training to be most effective, it is recommended to select a set of exercises together with an orthopedic doctor or physical therapy instructor. A good effect is achieved by combining corrective gymnastics with massage and playing certain sports.

The problem of bowed legs occurs quite often in people. However, most of all it worries the weak half of humanity. Of course, any woman strives to look more attractive and better. However, sometimes this is hindered by the deformation of the knee joints, which the lady received from nature. After all, it is precisely this structural feature of the lower extremities that has a dominant type of inheritance.

In medicine, the curvature of the legs is determined in a standing position, when the legs are shoulder-width apart and the arms are at the seams. There are three types of such pathology. Among them:

1. Varus type deformity. It is characterized by the contact of the feet. A person’s legs in this position resemble the letter “O”. There is no point of contact between the lower limbs at the knees. This type of deformation is also called somewhat differently. This is an O-shaped curvature of the legs.
2. Valgus type deformity. In the same standing position, a person's shins may resemble the letter "X". This is a different curvature of the legs. It is considered X-shaped. With it, you can close your legs, but it is impossible to do this with your feet.
3. False type deformation. It is a visual misconception about the curvature of the legs. In such cases, the human bone apparatus is normal. However, there is an incorrect distribution of the muscle-fat membrane. This fact is the main one, visually giving the effect of curvature. With a false deformation, the feet and knees close, but it is very difficult to bring the calves into contact.
Without pathology, the lower part of the legs has some deviation outward relative to a mentally drawn vertical line. For men, this value is about five degrees, and for women – up to ten.