How to train and correct varus and valgus when running?

Foot varus is a normal phenomenon. Foot pronation refers to the natural pronation of the foot during running. Eversion refers to excessive internal rotation, which is our common "high arch" The eversion angle is generally 20 to 30 degrees. Toe varus refers to insufficient pronation, which is our common "flat foot". The turning angle of varus is generally from zero to ten degrees. Both eversion and eversion during running will lead to wrong landing posture and cause harm to all parts of the body.

In order to avoid the physical injury caused by varus and valgus, you can train the following actions.

The first action is to grab a towel. At first, we sat on the stool, then put the towel under our feet, and then put our feet on the towel. Push down on the five toes, grab the towel with your toes, then hold it for two to three seconds, then release it and stretch it for one second.

The second action is to lift the heel. First put the forefoot on the ground, then suspend the heel part and do the lifting action. Keep it at the highest point for a second or two when lifting, and feel the centrifugal contraction of calf muscles when falling.

The third action is to stretch elastic belt's foot, tie elastic belt to the front foot, straighten it up and give a reaction force, then press the sole down to resist this pressure, and keep it straight for two to three seconds.

The fourth movement is elastic belt's foot hook. First, fix elastic belt at the position of the instep of the front foot, then straighten down to give a reaction force, then the sole of the foot is hooked to resist this pressure, and keep it for two to three seconds after straightening.

The fifth action is elastic belt's internal rotation confrontation. First, fix the elastic band on the instep. Take the right foot as an example, straighten it to the right, give a reaction force, keep it straight for two or three seconds, and then rotate the sole inward to resist this pressure.

The sixth measure is elastic belt's external rotation confrontation. First, fix the elastic band on the instep. Take the right foot as an example, straighten it to the left, give a reaction force, hold it for two to three seconds after straightening, and then rotate the sole of your foot externally to resist this pressure.

The above is the training action to correct varus and valgus.