(1) Stand up straight, put your feet together, and kneel down.
Stand up for 20 ~ 3o times.
(2) Bend down, tuck your hands in a circular motion to the left and right, and do 20 times.
About 30 times
(3) Spread your feet slightly, bend over, and tuck your hands inward.
The exercise takes 10 second, 5 ~ 10 times.
(4) Stand with two feet in parallel. First do toe abduction and internal rotation with the heel as the axis.
Exercise; Then do heel abduction and internal rotation 20 ~ 30 times with tiptoe as the axis.
(5) Sit in a chair and try to hold the book with your calf for a while. If you tie your knees with rubber bands, the effect will be more obvious.
(6) Sit on your knees, your waist collapses, your feet slowly move outward, and your waist will gradually straighten. Do 15 ~ 20 times.
How to correct O-leg
You can use different parts of leg muscles by slightly changing your standing posture, which is the biggest feature of squat. Knees and thighs are close together when squatting, which is very effective for correcting O-legs. The lower you squat, the better.
Methods: Hands akimbo, upper body upright, legs apart 15-20cm, toes slightly outward, knees together when inhaling, slowly squat down, squat down as deep as possible and pause for one minute, feeling leg muscles tense. When exhaling, slowly open your knees, stand up straight and repeat 10 times.
Simple Motion Correction "O" Leg
Author: Hu Ming
1. lunge side leg press, one leg leg press 30 times, alternating 2 times each.
2. The barbell pinches the legs and squats. Carry a barbell with a medium weight on your shoulders, with your legs about shoulder width apart, slowly squat down to full squat (knee angle is less than 90 degrees), then quickly stand upright and clamp your legs. 1 group did 8 ~ 10 times, and * * group did 4~6 times.
3. Kneel down with your legs together. Stand with your feet together, bend over, hold your knees with your hands, and do the action of pushing and clamping inward (don't separate your legs), then do the squat and standing action 1 time, then do the exercises of turning your knees left and right 1 time, and so on. Every 15 times is 1 group, and * * does 3 groups.
4. Exercises the legs with external swing and internal clamp every 15 times 1 group, * * 4 groups.
5. Sit in a chair with a book between your legs, straighten your legs, and put a book with appropriate thickness on the upper ankle (lower leg) for a few minutes to keep the book from falling. When practicing, you can tie a rope at the lower part of the knee joint, which is better.
6. Two people do anti-leg flexion and extension, 8 times is 1 group, and * * * does 4 groups.
How to prevent children from O-legs and X-legs?
Author: SAYYES
During pregnancy, fetal position, amniotic fluid, parity, fetal size, tire pressure, etc. , may have an impact on fetal leg abnormalities. After the baby is born, "varus and valgus foot" are the most common leg abnormalities.
Generally speaking, the so-called O-leg refers to bilateral symmetrical genu varus. When a child reaches the age of one and a half to three, the development of leg shape will gradually turn into eversion (it looks like an X-shaped leg). As soon as the baby is born, the leg shape may bend for a long time, so there is an O-leg phenomenon at birth.
In fact, except that the bending angle is really too big, it is also a physiological abnormality. As he grows older, he will tend to be normal, so parents need not worry too much. However, some parents are still worried that their children's bad 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 the child's O-leg is really serious enough to need treatment, you can take it to the hospital for some tests, such as X-ray to check whether the angle of his knee is too large, otherwise you just need to continue observation.
If the angle of the baby's leg bending does not become larger, but as the child grows older, other problems will appear, such as sitting and crawling in seven places is much behind the average normal baby, or walking at the age of 2 or often falling down. It may be necessary to consider whether the baby is behind in the development of gross 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 shape is a little bit of a splayed or O-shaped leg phenomenon, if the child has a similar situation, it is normal and there is no need to be too alarmed.
Internal eight and external eight are not a syndrome, and sometimes many problems will be combined. Besides physiological problems, other pathological problems may occur. "When many babies are born, their feet may assume the posture of the 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 finger pull. If you can easily return to the normal position, it is physiological varus foot. Generally speaking, as long as an experienced doctor sees some slight abnormalities in his leg shape when the baby is born, he will usually deal with them in real time and gently push them to ensure that they are corrected by external force, which can help the baby's feet return to normal position.
Parents should always pay attention to their children's leg movements. "Natural observation is more important than anything else, so that we can know if there is any abnormality in the first time." In addition to relying on the doctor's professional examination, we should also pay attention to several key points to grasp the opportunity to correct the baby's leg shape for the first time:
First, subjective feelings: Is the baby crying frequently?
Second, changes in appearance: strange walking posture, etc.
Third, functional performance: the baby often falls down, and shouts leg soreness after a few steps. Parents can observe it on weekdays. As long as they find something wrong, take it to a pediatrician, which is the most correct way.
Dr. Ding Ning Jr.
Understanding the overall development and changes of children is the most important thing. Many leg abnormalities and diseases are only a transitional period for children's overall development. What is important is whether parents can understand the development and changes that children should have.
Let the baby have a strong body and bones, balanced nutrition and exercise, is always the same way. Many parents buy a lot of nutrients and supplies to strengthen bone function, but the effect is not as good as more exercise and adequate 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 sleeping. Although sleeping on your stomach may not directly prove that it will have a bad influence on your baby's leg shape, when sleeping on your stomach, your baby's ankle will turn inward or outward, which may also affect his leg shape in the long run.
Second, avoid kneeling. Some children who are learning to crawl or walk may get up and sit up. When children kneel, their feet are mostly everted. At this time, parents should try to help the baby move his feet and help him return to normal, but it is best 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 the wrong sitting posture.
2. Let the baby sit cross-legged.
Correct "O-leg" and "Eight-leg"
"O-leg" is commonly known as bow-legged leg, which is called genu varum in medicine, X-leg in outer character and genu valgus in medicine. Is a common deformity in China. Especially teenagers, the incidence rate is higher. If young men and women get this kind of lower limb deformity, they will not only lose their physical beauty, but also walk badly. Sometimes, it will affect their participation in the army and work, thus affecting their love. Some of them are depressed and even pessimistic.
The main cause of "O" leg and "X" leg deformity is rickets in children. A few are sequelae caused by cartilage development disorder, fracture, trauma and osteoma. When children suffer from rickets, due to the lack of calcium salt, the cartilage of epiphyseal hyperplasia can not be ossified normally, and the original bone is decalcified and absorbed, and the bone becomes soft and cannot tolerate gravity. In addition, the ligaments around the knee joint relax and lose the support and protection to the bones, so the calf bones bend and deform, and "O" and "X" legs appear.
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 stress distribution of the knee joint, which increases the biological stress on one side of the joint and decreases the biological stress on the opposite side. Over time, it will also cause knee pain 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 uneven stress distribution of knee joint.
In recent years, external fixator combined with inverted U-shaped osteotomy of tibial tubercle has been applied to plastic treatment of "O" and "X" legs in China and achieved good results.
The advantages of this new treatment mainly include: osteotomy is simple and safe, bone healing is fast, and it is not easy to delay healing. The use of external fixator is convenient to master the angle of plastic correction, which can make the angle of bone healing 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 advantages of fast osteotomy healing and short course of treatment. Plastic surgeons may also increase their height after surgery, which can generally increase by about 2 cm after surgery, so they are welcomed by patients.