(1) Stand upright, put your feet together, and do squats with your knees in front of you
Stand up for 2 ~ 3o times.
(2) Bend down, and do the left and right circular motions with both hands and knees for 2
~ 3 times.
(3) Open your feet slightly, bend over, and hold your knees with your hands and stop your knees inward.
It takes 1 seconds each time, and do it for 5-1 times.
(4) Stand with two feet in parallel. First, take the heel as the axis, do toe abduction and internal rotation < P >; Then take the toe as the axis, do heel abduction and internal rotation for 2 ~ 3 times each.
(5) Sit in a chair and try to hold the book with your calf for a certain period of time. If you tie your knees with a rubber band, the effect will be more obvious.
(6) Sit on your knees, bend over, move your feet outward and forward slowly, and your waist will gradually straighten up. Do it 15 to 2 times.
How to correct the O-leg
You can use different parts of the leg muscles by slightly changing your standing posture, which is the biggest feature of squatting. Knees and thighs are close together when squatting, which is very effective for correcting O-legs. It will be better to squat as low as possible.
Method: Put your hands on your hips, keep your upper body upright, spread your legs 15-2cm, and put your toes slightly outward. When inhaling, put your knees together and squat slowly, and squat as deep as possible and stop for a minute, feeling the muscles in your legs tense. When exhaling, slowly open your knees, stand straight and repeat for 1 times.
Simple exercise to correct the "O" leg
Author: Hu Ming
1. leg press on the lunge side, press one leg 3 times, twice alternately.
2. The barbell squats with legs. Shoulder a barbell with medium weight, with legs about shoulder width apart, slowly squat down to full squat (knee angle is less than 9 degrees), and then quickly stand upright with legs clamped, with one group doing 8-1 times and * * * doing 4-6 groups.
3. Squat your legs together. Stand with your feet and legs together, bend over and hold your knees with your hands, and do the action of pushing the clip in (don't separate your legs), then do the squat and stand up once, and then do the exercise of turning your knees left and right once, and so on, every 15 times is one group, and * * * does three groups.
4. Exercises on both legs are held out and clamped in, with one group for every 15 times and four groups for * * *.
5. Sit in a chair with books between your legs, straighten and clamp your legs, and put a book with appropriate thickness on the upper part of your ankle (lower part of your calf), and keep the book from falling for several minutes. When practicing, you can tie a rope at the lower part of the knee joint, which is better.
6. Two people do exercises against leg flexion and extension, with 8 times as one group and * * * as four groups.
how to prevent children's O-legs and X-legs?
Author: SAYYES
During pregnancy, fetal position, amniotic fluid quantity, parity, fetal size, fetal pressure, etc. may all have an impact on fetal leg shape abnormality. After the baby is born, "varus change and valgus foot" are the most common leg shape abnormalities.
generally speaking, the so-called O-shaped leg refers to genu varus with symmetrical sides. When children grow up to one and a half to three years old, the development of leg shape will gradually turn into eversion (it looks like X-shaped legs). As soon as the baby is born, his leg shape may be bent for a long time, so there is an O-shaped leg phenomenon at birth.
In fact, except that the bending angle is really too large, it can be regarded as a physiological abnormality. As he grows older, it will tend to be normal, so parents don't have to worry too much. However, some parents are still worried that children's unsightly leg shape will affect their walking posture in the future, and they are also afraid of other diseases on their legs. If you really want to know whether a child's O-leg is really serious enough to need treatment, you can take it to the hospital for some tests, such as using X-ray to check whether the angle of his knee is too large, otherwise you just need to keep observing.
If the angle of the baby's leg bending does not become larger, but when the child grows up with age, other problems appear, such as the phenomenon that the seven-sitting and eight-crawling are much behind the normal baby, or the baby often falls down when he walks at the age of 2, it may be necessary to consider whether the baby is lagging behind in the development of rough movements. In addition, a small number of babies with O-legs are caused by family genetic factors. The doctor stressed that if mom and dad's own leg type is a bit of an inner eight or O-shaped leg phenomenon, if children have similar conditions, it is a normal situation and there is no need to be too alarmed.
Inner Eight and Outer Eight are not a syndrome, and sometimes many problems are combined. Besides physiological problems, there may also be other pathological problems. "When many babies are born, their feet may assume the posture of Inner Eight or the whole foot may turn to the inside of the body center. Sometimes the baby's foot will automatically return to the normal position, or it may return to the normal position with a slight pull of the finger. If it can easily return to the normal position, it is a physiological varus foot. Generally speaking, as long as an experienced doctor, when a baby is born, as soon as he sees some slight abnormalities in his leg shape, he will usually deal with them in real time and gently push them to make sure that using external force to correct them can help the baby's feet return to their normal position.
Parents should pay attention to children's leg movements at any time. "Natural observation is more important than anything else, so that we can know whether there is any abnormal situation at the first time." Besides relying on the professional examination of doctors, we should pay attention to several key points and grasp the first opportunity to correct the baby's leg shape:
First, subjective feelings: Does the baby scream frequently?
second, changes in appearance: strange walking posture, etc.
Third, the performance of the function: the baby often falls down, shouts leg soreness after walking a few steps, etc., which parents can observe on weekdays. As long as they find something wrong, it is the most correct way to take it to a pediatric specialist for examination.
The doctor reminds me
It is the most important thing to understand the overall development and changes of children. Many leg abnormalities and diseases are only a transitional period for the overall development of children. What is important is whether parents can understand the development and changes that children should have.
It is an unchangeable method to make the baby have a strong body and bones, balanced nutrition and exercise. Many parents buy many nutrients and supplies to strengthen the bone function, but the effect is not as good as exercising more and supplementing sufficient nutrition. Experts especially advise parents to give up expensive nutrition and return to the most natural way to get a healthy body.
first, try to avoid falling asleep. Although sleeping on the stomach may not directly prove that it will have a bad influence on the baby's leg shape, when the baby sleeps on the stomach, it will make the child's ankle turn inside out or outside out, which may also affect his leg shape for a long time.
second, avoid kneeling. Some children who are learning to crawl or learn to walk may climb and sit up. When a child kneels, his feet are mostly turned out. At this time, parents should try their best to help the baby move his feet and help him return to a normal state, but it is better to avoid letting him kneel.
correct sitting posture and wrong sitting posture:
1. Many children like to sit on their knees, which will make their legs W-shaped, which is a wrong sitting method.
2. Just let the baby sit cross-legged.
correction of "O-shaped leg" and "splayed leg"
"O-shaped leg" is commonly known as bow-legged leg, which is called genu varus in medicine and X-shaped leg in medicine, which is a common deformity in China. Especially in adolescents, the incidence rate is higher. If young men and women get this kind of deformity of lower limbs, they will not only lose their body beauty, but also walk unfavorably. Sometimes, they will affect their participation in the army and work, which will affect their love. Some of them will become depressed and even pessimistic.
The main cause of deformity of O-shaped legs and X-shaped legs is rickets in children. A few of them are sequelae caused by cartilage developmental disorder, fracture, trauma and osteoma. When children suffer from rickets, due to the lack of calcium salt, the cartilage with epiphyseal hyperplasia can't ossify normally, and the original bone is decalcified and absorbed, so the bone softens and can't tolerate gravity. In addition, the ligaments around the knee joint relax and lose their support and protection for the bone, so the calf bone bends and deforms, resulting in "O" and "X" legs.
This kind of leg deformity not only affects body shape and bodybuilding, but also has a great impact on human health, and people often don't know enough about its harm. Knee varus or valgus destroys the normal force distribution of the knee joint, which increases the biological stress on one side of the joint and decreases the opposite side. Over time, it will also cause pain in knee joint when walking, and joint activity will also be affected, which will easily lead to osteoarthritis. Correcting this deformity can not only improve bodybuilding, but also improve the unbalanced stress distribution of knee joint.
In recent years, external fixator and inverted U-shaped osteotomy of tibial tubercle have been used in plastic treatment of "O" and "X" legs in China, and good results have been achieved.
The advantages of this new treatment mainly include: osteotomy is simple, safe, and bone healing is fast, and it is not easy to delay healing. The external fixator is convenient to master the angle of plastic correction, which can make the bone healing angle accurate and convenient to adjust; Patients can move on the ground during the treatment, and the muscles of lower limbs will not atrophy. According to statistics, the complete correction rate of deformity can reach more than 96%.
this new method also has the advantage of fast healing of osteotomy and shortening the course of treatment. It is also possible for plastic surgeons to increase their height after surgery, which can generally increase by about 2 cm after surgery, so it is welcomed by patients.