The self-test leg type method is as follows:
Ankle and knee can be close together, legs can be straight and close together, and the leg shape is normal.
Feet can be close together, knees can't be close together, and knees extend outward, which is an O-shaped leg.
Knees can be close together, feet can not be close together, that is, X-shaped legs.
O-leg danger
1. Osteoarthritis
Because the knee joint is inverted, most of the body's weight will be concentrated on the medial joint. Excessive pressure and friction will lead to the wear of the medial cartilage surface of the knee joint and the collapse of the bone platform, which will lead to osteoarthritis.
2. Lower body obesity
Because of the asymmetric development of leg muscles, it leads to fat accumulation, which leads to obesity in the lower body of patients.
3. Low back and leg pain
O-shaped legs will increase the burden on patients' waist and cause scoliosis. In the long run, it will also cause patients with low back and leg pain.
4. The deformation of legs and knees will not only affect the appearance and gait, but also affect the quality of life.
O-leg correction
No matter what kind of leg type, it is necessary to practice the flexibility of joints and the strength of gluteal muscles (arm major and gluteus medius) to stabilize the pelvis, so as not to affect the pelvis and lumbar spine further upward because of the leg force line problem.
Yazizuo
Sit on the ground with your hips on the ground, with your calves and soles turned back, your hands behind your head, your upper body leaning forward, and then repeat this action upward. Training for one minute.
Training suggestion: one group does 30 seconds, rest for 20 seconds, repeat, and do 4 groups every day.
Lateral leg adduction
Lying on your side, you can put a pillow or other soft things between your thighs, slowly lift your left leg, lift it, and then change the other leg.
Training suggestion: do 10- 15 in one group and do 4 groups at a time.
X-leg danger
1. Knee joint diseases
Genu valgus will cause muscle imbalance around that knee joint, and severe genu valgus will also destroy the load-bearing line of the knee joint, and the stress will become unbalanced, which will lead to knee joint pain and knee arthritis in the long run.
2. The force line of knee and ankle joint injury changes, which greatly increases the risk of knee and ankle joint sports injury. Knee valgus will also promote other joints to carry out compensatory activities, which may affect the whole body structure and function.
3. Arch changes, valgus and long-term load-bearing are easy to cause arch changes and arch collapse, that is, flat feet.
4. The straight line between the two points that affect posture is the shortest, and the leg shape of patients with genu valgus presents X-bend, which really affects height.
X-leg correction
No matter what kind of leg type, it is necessary to practice the flexibility of hip joint and the strength of gluteal muscles (gluteus maximus and gluteus medius) to stabilize the pelvis, so as not to affect the pelvis and lumbar spine further upward because of the leg force line problem.
Self-weight hip lift
1, bend your knees and lie on your back, with your feet on the ground and your feet separated by a little distance;
2. Tighten the hips and push them upward to bend them until the knees, hips and shoulders are in a straight line. Stop for a while and feel the peak contraction of your hips.
3. Keep the hips tense, reduce slowly and controlled, and repeat the action. Don't pad your toes on the ground; 4 between each movement, try to ensure that you don't let your hips touch the ground when you put them down, and keep your hips tense.
Action points:
When standing on your hips, don't press your arms and upper back, and try to avoid bending your lower back.
During the whole movement, keep the abdominal muscles in a contracted state, the trunk spine in a neutral position, and don't hold your chest out too much;
During the movement, make sure that the hind feet follow the ground and don't pad your toes;
Between each movement, try not to let your hips touch the ground when you put them down, and keep your hips tense.