O-shaped curvature (varus deformity) is the most common reason for cosmetic orthopedic correction of the shape of the legs (about 15-20 times more often than X-shaped curvature).
Classification of leg shape (Artemyev A.A., 2001):
- Perfect legs;
- True O-shaped curvature (varus deformity);
Below is a video on how to fix crooked legs
What is O-shaped curvature
Using the classification, it is easy to independently determine what shape your legs are and decide whether something needs to be changed or not.
- Perfect legs. The knees, calves and feet close together, with three spaces between them.
- True O-shaped curvature (varus deformity). The knee joints do not close when the feet are closed, and a spindle-shaped defect of the internal contour is formed from the perineum to the feet.
- Associated with the distribution of soft tissues on the lower leg. With false curvature, the knees and feet close together, but the calves do not. As a result, a soft tissue defect is formed from the knees to the ankles, and the appearance of thin and crooked legs is created.
- - the knees close, the feet do not close.
It is very important that timely correction of shin deformities allows not only to achieve a very good aesthetic result, but also prevents the development of diseases of the knee joints in adulthood and old age. Incorrect distribution of loads during varus deformity leads to uneven and premature “wear” of the knee joints.
Therefore, timely correction of the curvature of the legs is a measure to prevent arthrosis of the knee joints.
Three options for correcting the shape of the legs
You can rest assured that we will make perfect legs in almost any case. The point is how long this process will take. We offer three ways to correct leg varus deformity:
- Ilizarov correction (see details below);
- Express method;
- Improved express method.
Express methods involve fixation with a pin, which significantly reduces rehabilitation time - in fact, you can begin active rehabilitation within 19 days after surgery
If you think you have false curvature -
Principles of leg shape correction using the Ilizarov apparatus
O-shaped curvature- the most common reason for cosmetic orthopedic correction of the shape of the legs (about 15-20 times more often than).
The general principle of correcting the shape of the legs is the intersection of the bone in the area of deformity and fusion in the correct position.
To perform an osteotomy, it is not necessary to make a large skin incision. A small (5 mm) puncture and one suture are sufficient. With an aesthetically favorable distribution of soft tissue on the lower leg, an excellent result can be achieved without completely crossing the bone, but only by breaking it on one side. This allows us to expect a reduction in treatment time by 5-15%.
After crossing the bone (osteotomy), it is necessary to bring the limb axis to the correct position and fix it in this position until fusion.
X-shaped deformation is corrected in the same way, only the direction of displacement of the bone fragments is exactly the opposite.
The ideal device for bringing the limb axis into the correct position and fixation is the Ilizarov apparatus. Unfortunately, not everyone realizes the possibilities of this method. The maximum experience in using the Ilizarov apparatus has been accumulated in Russia. For the purpose of aesthetic correction of the shape of the legs, we have been using this method since 1996. During this time, more than 1.5 thousand corrections and lengthenings of the femur and tibia were performed for a variety of conditions - different leg lengths, improper healing of fractures and, of course, with increased height and cosmetic correction of shape.
The Ilizarov apparatus allows:
- correct angular deformation;
- perform medialization;
- eliminate rotational displacements;
- remove the protruding head of the fibula;
- lengthen a limb.
More simplified open-loop designs have limited capabilities. At the same time, the Ilizarov apparatus can be covered with trousers without any problems and weighs only 900 grams.
Angular correction
Angular correction is the easiest way to correct the shape of your legs. At the request of the patient, using the Ilizarov apparatus, any curvature can be corrected, regardless of the type and severity.
The effect of angular correction in cases of pronounced O-shaped curvature of the legs.
On the left is a 19-year-old girl, on the right is a 26-year-old man.
A prerequisite for obtaining an excellent result by performing angular correction alone is an aesthetically favorable distribution of soft tissues on the lower leg - when the calf muscles are located along the inner surface of the lower legs. The reason for this condition lies in the peculiarities of the attachment of the head of the gastrocnemius muscle, and not in the fact that the muscles are not “pumped up”. Physical exercise in this case will not lead to success.
When correcting varus deformity, medialization can be performed simultaneously, which will significantly improve the aesthetic effect.
Medialization of the tibia
Medialization is the inward displacement of the peripheral (lower) fragment of the tibia after osteotomy. In modern pin-rod devices, this procedure is performed at the patient’s request almost painlessly and gradually by twisting the rods in the process of correcting the curvature.
At the request of patients, angular correction is complemented by medialization in almost 60% of cases and significantly improves the aesthetic effect.
Rotation
Rotational displacement is caused by the installation of the limb in a position of displacement around the longitudinal axis.
This type of deformation occurs in 2-3% of cases and can be unilateral (asymmetrical) or bilateral. Correction of rotation is carried out in case of significant severity or asymmetry on different legs.
Appearance of a 19-year-old patient before and after combined correction
(angular correction + medialization + rotation + lengthening of the legs by 3 cm).
On the right are radiographs during the correction process.
Reduction of the protruding head of the fibula
A protruding head of the fibula in combination with varus deformity occurs in no more than 1% of cases.
Appearance of a 26-year-old man before and after correction (correction of varus deformity + reduction of the head of the fibula + lengthening of the tibia by 1.5 cm)
Reduction of the head of the fibula involves lengthening the legs by 1-2 cm, which significantly enhances the cosmetic effect.
Elongation
Limb lengthening is based on the discovery of G.A. Ilizarov - biological tissues respond to stretching with regeneration. This is achieved by increasing the distance between the rings of the apparatus, which entails an increase in the distance between bone fragments and, accordingly, stretching of the tissue.
Scheme of limb lengthening using the Ilizarov apparatus
(correction of O-shaped curvature + medialization + lengthening 4.5 cm)
Lengthening by a small amount (2-4 cm) in order to optimize proportions significantly improves the aesthetic effect when correcting curvature of the legs, completely changes a person’s self-esteem, and often his lifestyle.
Ways to reduce treatment and rehabilitation time when correcting crooked legs
The average time from surgery to removal of the devices is 3 months. In the case of leg lengthening, you need to add approximately 1 month for each centimeter of lengthening. The specified period assumes a gradual increase in loads and activity during the fixation process and the ability to fully load the legs and walk freely without restrictions immediately after removing the devices. You can remove the devices earlier, for example, after 50-60 days. However, after this you will have to sharply limit the load (even walking with crutches) for another month and a half until the final fusion occurs.
There are the following ways to reduce treatment time:
- a gradual increase in loads on the legs (under the supervision of a doctor) reduces the time of fixation with Ilizarov apparatuses by 5-10%;
- incomplete osteotomy reduces the fixation period by 5-15%.
Alternative methods of correction (without the Ilizarov apparatus)
- osteotomy with plate fixation allows you to correct curvature of the legs without Ilizarov apparatus;
- osteotomy with devices moving the legs into the correct position and subsequent transition to fixation with a rod allows you to remove the devices approximately a month after the operation and immediately begin rehabilitation.
Features of rehabilitation
Rehabilitation is recovery from temporary limitations of function. After surgery, restoration of motor activity should occur gradually and strictly in accordance with the doctor’s recommendations.
The gradual expansion of the activity regime is facilitated by the use of special means of support and movement.
Modern means of support and movement after surgery
Additional information and frequently asked questions
At the decision-making stage and during the correction process, additional questions often arise. Answers to all the questions listed below - Here you can find out what examination is necessary before surgery, how to properly take photos for an absentee consultation, and much more.
Often asked:
— Will exercises help correct the true curvature of the legs?
- No, they won’t help. The reason is bone deformation, which is the reason for this shape of the legs.
— Will exercises help in cases where there is false curvature of the legs?
- No, they won’t help. False curvature of the legs is associated with the distribution of soft tissues. Many people believe that there is a deficiency of soft tissue, the muscle is not “pumped up”. In fact, muscle volume in all people is usually proportional to the volume of the lower leg. But for some, the calf muscle is located on the inner surface, it is clearly visible, and it’s beautiful. Other people seem to have small calf muscles. In fact, the volume is sufficient, but these muscles are displaced posteriorly. Exercises will increase their volume, but this will not reduce the deficiency of the internal contour, which actually creates the impression of false curvature of the legs.
— The child’s legs are crooked, what should I do?
- If the child is between 0 and 8 years old, then the shape changes at this age. You just need to observe. If this causes serious concern, and the curvature is pronounced, then you need to contact a pediatric orthopedist to identify various diseases that can cause deformation of the legs. The effectiveness of massage, exercise and other conservative methods at this age is greatly exaggerated. If the deformity is a consequence of diseases, for example, Blount's disease, then the operation should be performed without delay. If the curvature of the legs is a structural feature, then it is better to wait until the growth zones close. This usually occurs between the ages of 14 and 18. This is the optimal age to correct the so-called. idiopathic varus or valgus deformity.
— Does shin deformation affect the position of the foot?
- Yes, it does. As a rule, these are interconnected processes. Parents pay more attention to the position of the foot, as problems arise with the selection of shoes. In fact, in such cases it is necessary to examine the entire child. The shape of the entire lower limb needs to be assessed. In 90% of cases of foot deformity, a careful examination will reveal deformation of the knee joints, different leg lengths, and much more. Moreover, the correction must begin from top to bottom - first the hips, then the legs, and only then the feet.
If you want to study the problem in more detail, we recommend that you refer to this book:
If you are interested in the problem under consideration and would like to receive additional information or professional advice, call +7 909 641-36-41
Photo gallery of works
Woman 27 years old. Varus deformity of the legs.
Male 21 years old. Varus (true O-shaped) deformity of the legs, short stature. We performed angular correction, medialization and lengthened the tibia by 4 cm (see detailed patient diary).
My legs are like . Thin, not the worst, but you can’t call them perfectly straight. I don’t know if Parker can boast of the combination, but it’s what gave me this shape. When I stand relaxed, my knees turn inward and my calves turn outward, and just below the knees there is quite a lot of space between my legs. And even lower, my shins meet my ankles, which are rolled inward, and form quite noticeable angles with them.
Why are your legs crooked?
Severe curvature from birth is a rare case: as a rule, most dissatisfied people acquired “unsuccessful” legs in adolescence. “While a person is growing and the bones have not yet fully formed, the habit of walking and standing incorrectly - for example, putting weight on one leg - aggravates flat feet and causes disturbances in the bone growth zone,” says the “LIVE!” instructor. orthopedic traumatologist Ravi Kumar. “Both of these cause the curvature of the legs.”
Later, tight, uncomfortable shoes (which Sarah and I love so much!), and the characteristics of the profession (for example, a jumper or an automatic car driver who uses one leg much more than the other) can also play a role. And also excess weight, especially if it has increased sharply: under the weight of the entire “structure”, which presses not only from above, but also at angles, the joints can shift. “Like a stack of books if you push it at an angle,” explains yoga instructor Yulia Makarova.
It is believed that among women there are more owners of “X” legs: this form, especially popular among club-footed anime heroines, is even called the pose of female coquetry. The “o” shape is more common among men, who from time immemorial have sat on the animal’s rump. But, in general, this division is conditional. “Indian pedicabs have the straightest legs I’ve ever seen in my life,” says Yulia Makarova. “They walk a lot, which means their joints are mobile and their legs are strong.” The warm climate allows them to wear flip-flops all year round and not feel the pressure of tight shoes.” Sarah Jessica Parker and I have not been as lucky in this life as pedicabs, but we can improve the situation - after all, there are ways to improve the shape of our legs!
Crooked legs: plastic
Plastic surgery offers liposuction or lipomodelling: fat in problem areas can be removed or, conversely, increased by pinching it off from the abdomen or thighs. The operation lasts about an hour, full recovery takes up to two weeks. If this does not help, you can install silicone implants: they are inserted into the incision under the knee and placed between the muscles of the lower leg. But the consequences here are completely ridiculous: the implants, excuse me, may simply move out and have to be removed, and most importantly, you can never play sports with them again! In general, I didn’t find anything useful for myself here.
Crooked legs: orthopedics
During two years of work in the club “LIVE!” I developed the habit, usually not typical for young people, of sometimes thinking not only about appearance, but also about health. And in the case of legs, I have long suspected that the curvature is gradually, day after day, harming the entire body. “Yes, it harms the spine, joints, and, for example, the nervous system,” confirmed Ravi Kumar. — Cause and effect can change places here. For example, on the one hand, damage to the joints can lead to curvature of the shape of the legs, and on the other hand, the deformation itself can cause arthrosis or other joint diseases.”
Orthopedists can treat causes of leg curvature such as joint pathologies and flat feet. One person has to wear insoles, orthoses, bandages and other devices for a year, and another for ten years - until the symptoms disappear. “I walked with insoles at school and now I do,” I thought and was about to order a rescue for my feet at a price of 2,500 rubles. But it turned out to be too late. “After 18 years, when the arch of the foot has already formed, insoles will not fix anything,” Ravi Kumar delighted me. “They are prescribed only for pain due to improper foot position. For other adults, we recommend gymnastics to correct the shape of their legs.”
Crooked legs: fitness
Instructor "LIVE!" Tatyana Lisitskaya advises if you have an X-shaped curvature, ride a bike more, swim breaststroke and master horse riding. And on O-shaped legs it is better to skate, skate ski, do body ballet and also swim. All this helps eliminate muscle imbalances in the legs, stabilize joints, and improve gait by toning the leg muscles. There are also special ones - just for those cases when the reason for the curvature of the legs lies in flat feet.
How to fix your feet? Home exercises!
Also when O-shaped helps the legs:
Exercises for the adductor muscles of the thigh (bringing and spreading the legs while standing on towels; lifting the legs to the side while lying or standing sideways to the support; squeezing the legs of a chair with the knees and ankles);
Any exercises while sitting with your hands supporting you behind you (for example, leg lifts);
Abdominal exercises with fixation of an isotonic Pilates ring between the legs;
Exercises for eversion of the foot from body ballet (for example, squats in eversion positions) and walking in the toes apart position.
And if you have X-shaped legs, try:
Squats in a position in which the legs are shoulder-width apart, the feet are parallel, the knees are above the feet;
Exercises in the sitting position in the Eastern style, “butterfly” (knees to the sides, soles of the feet connected);
Walking on the outer arch of the foot.
Yoga
Among yogis, followers of the Iyengar school are especially interested in the problem of leg shape: in Moscow they even hold classes and seminars called “Straight Legs.” Having attended a couple of such classes, I, of course, did not change anything radically, but the girls in the group shared that they had been doing this for several years and the effect was noticeable.
Yogis, by aligning their legs, also try to eliminate imbalances in the tissues. “Muscles, ligaments, blood vessels, skin, bones change location due to changes in the position of the joints: for example, the bones of the lower leg, turned inward around their axis, can return to their place,” says Yulia Makarova. - And in order to influence this structure, we strive to make the flesh homogeneous. From extremes to optimal: hard areas are relaxed, soft areas are strengthened. Examine and feel the outer and inner surfaces of your legs - they are denser on the outside, like a protective shell. The more uniform the legs are, the smoother they will be.”
It is believed that bones can also change slightly due to practice. “The cells are renewed,” says Yulia Makarova, “which means a new form can be formed.”
The classes practice many familiar asanas, but add emphasis on leg alignment. The simplest example is to stand in tadasana, squeeze a brick between your knees and, fixing it, line up the joints of your legs in one line. The props in the Iyengar technique provide a huge number of variations for alignment in various asanas: the legs are slightly tightened with belts and pulled out with weights. But you need to learn to hold the arch of your foot on your own - so that later in everyday life you can walk and stand correctly without any devices.
But here you need to know when to stop. “You can’t go too far: if you expand the metatarsus too hard with longitudinal flatfoot, a transverse one will appear,” says Yulia Makarova. — You shouldn’t overexert your legs. Muscles can be tense, relaxed, and their third state is toned. We are working precisely for this state.”
So, swimming, body ballet, skating, skiing and yoga - such prospects make both me and my legs very happy. In addition, since I became interested in this issue, I adjust the position of my joints and feet more often when I walk or stand.
Have you tried changing the shape of your legs? Do you know any ways?
Vitaly Demyanovich Gitt knows well how to correct certain defects in the musculoskeletal system and posture. We will talk about correcting defects in the shape of the legs and protruding shoulder blades.
I have never met a patient who was dissatisfied with the appearance of their hands. But women regularly complain about the shape of their legs. And this is understandable. Excessively full, crooked or very thin legs, an ugly gait, and club feet significantly reduce female attractiveness. And slender legs are every woman's dream.
Anya, a charming girl, entered my office and burst into tears. “I will never, never get married! I will never have a child! Is it really possible to get married with legs like that?!”
The cause of grief turned out to be that the girl’s legs were slightly O-shaped. The distance between the knees with the heels closed is six centimeters. It would seem like a trifle, but Anya considered her misfortune irreparable.
Slender legs and extra wings
Many people consider leg defects incurable. Fortunately, this is not the case.
In particular, Ana relatively quickly managed to correct the shape of the legs: With the help of special exercises, we built muscles in the right places and stimulated the growth of the inner part of the meniscus. The problem was solved.
The causes of curvature of the legs can be divided into two groups- congenital and acquired.
The first ones are quite rare, but sometimes require surgery.
As for acquired curvatures, they often begin at a very tender age. If a child stands on his feet too early, deformities of the knees, ankle joints, tibia and femurs are possible. In this case (as well as with rickets), the curvature can be significant - the so-called “cavalry legs”.
Asymmetry (different lengths) of the legs is sometimes a consequence of birth injuries (in which case it is appropriate to classify it as a birth defect), but more often it develops due to unilateral pinching of large nerves: the lack of proper innervation leads to limited motor capabilities and muscle atrophy.
Many defects can be corrected by parents themselves if they pay attention to them in time. And you need to take care of the correct shape of your child’s legs from infancy.
- Lay the baby on a hard surface on his back, level his position and see at what level his heels are.
This way you can identify different leg lengths - a very serious defect that causes scoliosis and coxarthrosis. In children it is usually treated well.
Mom was in a panic: her ten-year-old daughter’s leg was shortened by two centimeters. The disease was noticed about two years ago. And it appeared after falling from a tree. Scoliosis began to develop.
Different leg lengths can be a consequence of many reasons, and the most common of them is congenital or acquired subluxation of the hip joint.
Such subluxations and many forms of clubfoot usually respond well to treatment. manual therapy methods.
It is worse if the shortening of the leg is caused by underdevelopment of certain bones. A difference of 2-3 cm necessarily causes the development of scoliosis. But this is not a reason to accept the situation and give up. Such scoliosis can also be treated, but it is important not to neglect it.
Joints are most important for posture, gait, health and beauty. Joint diseases are considered common among older people. But joints can suffer in everyone, including children. And with careful attention and care, even at ninety years old they are in perfect order.
When the child begins to walk, watch how he places his legs, whether he is clubbing or turning them to the sides. Any deviation is a reason to go to an orthopedist.
Leg exercises (correction of O-shaped curvature)
1. Stand up straight, connect your heels, and from this position rise and fall on your toes 50 times. Then spread your heels and repeat the exercise another 50 times. Place your feet parallel and do another 50 times. Repeat the entire series morning and evening.
2. Place your feet shoulder-width apart with your toes facing out.
In this position, carefully and slowly rise on your toes, then slowly lower. Repeat the exercise 25-30 times.
3. Get on your knees, spread your toes and sit on your heels or on the floor between them.
4. Standing, place your feet shoulder-width apart and squat, bringing your knees together.
5. Sit down, stretch your legs and quickly, sharply turn your feet with your toes outward, tensing your leg muscles.
Instead of shoulder blades - wings
“My beloved baby’s wings are growing!” - said the mother, looking at her daughter. “How terrible these shoulder blades look!” - Dad was indignant. "This is so touching!" - Grandma was touched.
Many children before adolescence noticeably protrude their shoulder blades, which, with a certain amount of imagination, can actually be mistaken for emerging wings. Usually by the age of 12-15 these “wings” disappear without a trace, but in some cases they can remain for life.
“I really want to rid my child of them!” - Mom said.
“Well, what can you do, these are bones!” - Dad noticed.
“Won’t it hurt?” - asked the grandmother.
If at six years old the “wings” really look touching, like those of an angel, then at twenty they significantly spoil the figure and posture.
What's the matter? Why do some people have shoulder blades that stick out and others don’t?
The back of a newborn baby is completely straight, the shoulder blades do not protrude. But by the age of 4-5 they become very noticeable, sometimes even too noticeable.
This is due to the fact that the shoulder blades at this age grow faster than the ribs and collarbones, and the chest has a more cylindrical shape than that of an adult. As a result, the upper outer corner of the scapula is pulled forward by the collarbone, the middle rests on the ribs, and the inner corners are raised. At the same time, it seems that the shoulder blades do not have enough space and they are about to break through the skin.
If you look closely at the child, you will notice that his shoulders extend far forward. This is especially noticeable when the child is very thin.
Such a defect in skeletal development can smooth out as the child grows, if he is sufficiently mobile and does not have a curved spine.
Thoracic kyphosis(bending the spine back) is fertile ground for such a violation of posture as protruding shoulder blades to take hold. Lack of movement prevents the shoulder joints from developing, and shortened collarbones pull the shoulders forward.
In addition to kyphosis, “wings” are often combined with such defects as sunken or keeled(protruding forward) breast, scoliosis(lateral curvature of the spine), undeveloped, narrow shoulders, pear-shaped chest, deformed ribs.
A keeled and depressed chest, as well as bowed legs, may be a consequence of rickets. It happens that these shortcomings are inherited.
Deformed ribs are most often found with scoliosis. The spine, bending to the side, raises the ribs on one side and pulls them on the other. A rib hump is formed on the side of the apex of the curvature of the spine, and a dip is formed on the opposite side. In severe cases, asymmetry can reach more than ten centimeters!
Parents scold their children for poor posture and demand that they walk straight with their shoulders back. But willpower alone cannot change the shape of the skeleton.
How can these defects be corrected? First of all, try to rid the child of factors that provoke poor posture and skeletal deformation. The main ones are childhood rickets, a sedentary lifestyle, uncomfortable furniture, poor eyesight and even mental depression.
And of course it is necessary constantly perform special sets of exercises with your child. And not as a controller, but on an equal basis with him, because gymnastics for the spine is useful for every person at any age.
Universal complex
Place some gym mats on the floor and get started.
Exercise 1. Swing your arms
- Lie on your back, place a roll of a rolled towel 2-5 cm thick under your shoulder blades (the thickness of the roll depends on your age and height).
- Pick up dumbbells (plastic water bottles): women and teenage children - weighing 0.3 kg, men - up to 2 kg. Extend your arms along your body.
- Swing with straight and slightly tense arms, raising them up and down. The amplitude of movements is maximum.
When performed regularly, this exercise is very beneficial for the thoracic spine.
Children can do this exercise all at once, but adults should be careful to gradually increase the load to avoid damaging the shoulder joints.
For arthrosis and arthritis of these joints, the exercise is not recommended.
Exercise 2. Spinal stretch
- Stand up, lower your arms and clasp your hands behind your back.
- Tighten your arms as much as possible, bringing your elbows close together.
- Move your shoulders and head back, arms back and down.
- The chest should bend forward.
- Try to bring your elbows and shoulder blades together, pull your head towards your back. (Do not stand on your toes, do not stick out your stomach.)
- Hold the pose for 1 second.
- Then relax as much as possible, unclasp your arms and pull your stomach in slightly.
- Direct your gaze slightly upward.
- Do not straighten your shoulders and do not take a deep breath - movements should only be made using the abdominal muscles.
The exercise takes no more than 2 seconds and is performed 2 times per hour; during school hours - 2 times every break.
Exercise 3. Snake
- Lie on your stomach. Place your arms bent at the elbows, palms down, near your chest.
- Raise your head and upper chest very slowly, using only your back muscles at first, then gradually straightening your arms.
- Having risen up as much as possible, slowly turn your head first to one side, then to the other.
- Try to look at your heels.
Perform the exercise in the morning and evening 3 times.
Exercise 4: Lower back stretch
- Get on your knees and from this position sit on your heels. Pull your stomach slightly and move forward.
- Then try to lie on your back so that your heels remain under your buttocks.
- Hold this position for a few minutes until pain appears.
Repeat 2-3 times a day.
The exercise is very effective for treating lumbar kyphosis, but is dangerous for advanced arthrosis of the knee joints.
Exercise 5. Relaxation
- Lie on your back, placing a thick cushion 10-15 cm thick under your lower back.
- It is advisable to remain in this position for up to 40 minutes a day, and in severe cases, more. Some mothers place a cushion on their baby when he goes to bed.
Exercise 6. Boat
- Lie on your stomach. Stretch your arms forward.
- Then lift them up as much as possible, simultaneously lifting your head and legs.
- Repeat several times.
The exercise strengthens the back muscles well and is practically safe in terms of displacements and injuries of the intervertebral discs.
Exercise 7. Neck stretch
- Lie on your stomach. Place your hands in front of you, palm on palm, a book 3-5 cm thick under them, and your chin on your hands. Relax as much as possible. The gaze is directed forward.
It is enough to stay in this position for 20-30 minutes a day, preferably 5-10 minutes several times.
The exercise is useful in the treatment of excessive forward bending of the spine (cervical lordosis), protruding shoulder blades, a forward head (“pithecanthropus pose”), and a low head.
It is very effective in childhood and adolescence. Those who are older should perform it carefully, listening to themselves: headaches may appear. published .
Vitaly Gitt
P.S. And remember, just by changing your consumption, we are changing the world together! © econet
Crooked legs are a defect that affects both adults and children..
In some situations, the problem is only aesthetic (the so-called false curvature), and in some it is also medical (with congenital deformity).
If the curvature of the legs is associated with any disease, then you need to straighten your legs as soon as possible (for example, with rickets). Otherwise, such a defect can lead to curvature of the spine, back pain, and joint destruction.
It is very important to know how to straighten crooked legs at home in order to avoid sad consequences.
They distinguish between true and false curvature of the legs. The true one, in turn, is divided into:
- varus or O-shaped(legs “wheel”, the divergence starts from the level of the hip, reaches the knee and below);
- valgus or X-shaped(when the ankles don't meet).
A simple test to determine the type of curvature: you need to stand in front of a mirror, bend one leg and follow the kneecap of your straight leg. If it is displaced inward, then you have a varus deformity, if outward, then you have a valgus deformity.
False leg deformity is not a disease; there is no need to treat this deformity. It only brings an aesthetic defect. With this curvature, the knees and feet close together, but the calves do not.
With this defect, soft tissues are deformed, not bones, so this pathology cannot cause damage to health. But still, many are interested: “How to correct false curvature of the legs?”
To do this, it is necessary to perform special exercises aimed at building muscles in the lower leg and calves so that the false curvature is eliminated:
- raising on toes with or without weights;
- quickly climbing a mountain or stairs using your toes;
- walking on toes for a long time;
- squats on toes with dumbbells.
An accurate diagnosis regarding the type of curvature must be made by a doctor based on the results of an x-ray.
To correct the O-shaped curvature of the lower extremities, the following exercises that need to be performed daily will come to the rescue:
Each exercise should be performed in 3 sets, each of which should consist of 5-10 repetitions. How else can you fix your legs with a wheel? Speed skating, swimming or ballet also help.
To correct X-shaped legs, you need to regularly perform the following exercises:
These leg straightening exercises help target the muscles on the outer thighs.. In addition to them, swimming, yoga, cycling or horse riding bring great benefits to your legs.
Straightening your legs is a long process. To make your legs look perfect, you can try to visually correct the problem..
Wearing the right clothes will help with this. For example, tights with horizontal stripes visually hide the curvature and make the legs straighter.
A child, just like an adult, can experience curvature of the legs.
There are several reasons for this: weakness of the musculo-ligamentous apparatus, rickets, congenital dysplasia of the hip joints, dislocation during childbirth.
It is possible to correct the problem of crooked legs in a child, but it is best to do this at an early age (up to 7 years), then the process of correcting the deformity will go faster.
Therapeutic massages, which should be carried out by a specialist, will help with this. For older children, it is recommended to carry out therapeutic exercises.
The following exercises will help with crooked legs in children:
Walking
Walk in a circle with the baby, first on the tiptoes, then on the inner, outer edge of the feet, with the ball sandwiched between the legs.
Lying down
The child lies on his back, his legs are slightly apart, his feet are turned inward. They must “say hello” to each other, while clasping their fingers.
You can also do the following exercise in this position: clap your feet into your palms.
On knees
The child gets on all fours, stretches one leg back and up, stretching his toe as much as possible.
On the stomach
The child lies on the floor, rests his hands on his chin, and puts his feet together. At the same time, bends his legs at the knees, reaching his heels to the buttocks.
Well-known pediatrician Evgeny Komarovsky believes that it is possible to prevent crooked legs in childhood. To do this it is necessary that:
- the child was breastfed;
- the baby spent more time in the fresh air and received a sufficient dose of vitamin D;
- parents encouraged the baby to crawl and did not force him to walk or sit ahead of time;
- Since childhood, parents have taken their baby to the pool so that his skeleton develops properly.
Swaddling your baby will not solve the problem of crooked legs. This is a myth that grandmothers impose on us.
If a child has crooked legs, he should not roller skate, wear open-toed shoes, sneakers, slippers, or sit on his knees.
He can and should sit cross-legged, ride a bicycle, ride a horse, wear orthopedic shoes, swim in salt water, walk barefoot on grass, sand, pebbles, and special rugs.
If X-shaped or O-shaped legs are observed in girls, then for them this is a real disaster. Because then you won’t be able to go out for a walk in a short skirt or dress or wear high-heeled shoes.
Crooked legs for women are not aesthetically pleasing, not sexy. Many women, without knowing it, become the reason why their legs gradually begin to deform.
This is facilitated by:
- sitting in a position where one leg rests on the other;
- sleeping on your side or stomach;
- wearing stilettos or high heels;
- constantly carrying a bag on one shoulder (especially if the bag is very overloaded).
Today, the cardinal way to solve the problem of curvature of the legs is surgery.. At home, an alternative to surgical intervention will be special exercises that need to be performed daily.
Exercises should be selected only by an orthopedic doctor after determining the type of leg curvature.
Let's look at effective, universal exercises for correcting the shape of the legs:
- Squats. Perform 10 squats, with your feet shoulder-width apart.
- Exercise "Soldier". In a standing position with a straight back, you need to put your toes apart and your heels together. Try to bring your knees together, then put your feet in the correct position.
- Exercise "Wall". Lie on the floor near the wall. Press your legs bent at the knees against the wall for 5 seconds.
Thanks to these simple exercises, you can straighten your legs without surgery.
A person’s weight plays an important role. If a woman is overweight, then the load goes on her legs, as a result of which they begin to deform.
Therefore, in parallel with straightening the legs with the help of exercises, it is necessary to direct efforts to reduce excess weight.
Fasting will not help in this case. You need to eat right, eat healthy food, eat 5 times a day in small portions.
A combination of diet and exercise are the right steps towards achieving ideal beautiful legs in adults.
In men, curvature of the legs is most often associated with injuries, carrying heavy objects, and pathological processes in the femur and tibia.
Adults often don’t pay attention to the curvature of boys’ legs; they believe that it doesn’t matter for boys. Therefore, it is believed that boys (and then men) often have crooked legs rather than girls (women).
But if you identify the problem in a timely manner and do everything possible to get rid of it, then at an older age you can have healthy, straight legs.
How can you correct crooked legs in men at home? The tactics for correcting the defect are the same as for women: regular exercise, proper nutrition, comfortable shoes.
Crooked legs can be made slimmer at any age. To do this, it is not necessary to decide on surgery. Regular exercise, proper shoes, nutrition - all this will help correct the shape of your legs.
The main thing is to set a goal, not to be lazy, and do the exercises every day. And then your legs will become slender and beautiful!
Beautiful slender legs are everyone's dream. Hundreds of techniques have been developed and thousands of articles have been written on how to correct crooked legs. Straight legs are not only a guarantee of attractiveness and self-confidence, but also a guarantee of health and proper functioning of the entire human musculoskeletal system. However, the reality is that not everyone can boast of slender legs and have a strong complex about this. There is no need to despair: the shape of your legs, even in adulthood, can be changed. And it is not at all necessary to resort to surgery for this.
Before figuring out how to correct crooked legs (how to make legs straight, change their shape), you should find out which legs are crooked, which are normal, and what types of curvature of the lower extremities there are. We are not all perfect or symmetrical, and not every curvature is pathological. Along with this, from the point of view of modern science, the shape of the legs (the legs are straight) can be considered the norm if they touch at three points: in the area of the hip, knee and ankle joints.
Based on this, three types of curvature of the lower extremities were identified.
- X-shaped legs (X-shaped legs).
- Wheel legs (O-shaped legs).
- False curvature of the legs.
O-shaped legs (wheel legs) are very easy to identify at home. To do this, you can stand right in front of the mirror and look at your limbs. If the legs are O-shaped, then starting from the top of the thighs, they will diverge and close only at the ankles. This shape of legs can be easily corrected without surgery at home if you use a set of special exercises or a device for correcting crooked legs (for example, legs can be straightened using an Ilizarov apparatus).
To determine the X-shape of your legs, you also need to stand up straight and look in the mirror. If the legs are X-shaped, only the knees will touch each other, but the ankles will diverge to the sides. And this shape of the legs can be corrected without surgery at home, if you do exercises to straighten the limbs or use special devices to straighten the legs.
If there is a false curvature (the limbs, as expected, touch at three points, but look crooked), there is no defect in the joints, and certainly not broken bones. In this case, the muscles are to blame for the unattractiveness of the legs - they are either overdeveloped or the muscle mass is insufficient. This shape is the easiest to correct at home; straightening your legs will not be difficult.
To correct false curvature, it is enough to systematically do special exercises for the muscles of the lower extremities.
Reasons for changing the shape of the legs
Why are legs subject to curvature, and what could be the consequences of curvature of the lower extremities? The human body, as already noted, is not symmetrical, so everyone has curvature of the legs to one degree or another. If your legs look unattractive (they are X-shaped, O-shaped, wheel-shaped, or have a false curvature), their shape can be corrected without surgery at home, using specially designed exercises.
It is possible to straighten your legs without surgery, first of all, because their curvature does not lie in bone defects (the bones, in the vast majority of cases, are normal), and the curvature of the limbs is also not inherited. Legs with an “X” or “wheel” are an acquired phenomenon: the cause of the curvature is a certain divergence of the joints (sprain of their ligaments), and the joints are plastic, and their displacement can be corrected.
The fact is that during a person’s period of growing up (the time when bones, joints and ligaments become stronger), the legs change shape several times. The baby is born with “wheel” legs (O-shaped). During the first two years of life, the limbs straighten slightly, but already at 3 years they bend again, this time taking on the “X” shape. The legs become straight again by the time the baby goes to school, but in adolescence, during a period of intensive growth, the limbs can again bend in one direction or another. And if you do not resort to treatment, a person will have legs like O or X forever, which can significantly damage their health, especially in old age.
Correcting the curvature of the legs by one method or another is necessary for the normal functioning of the human musculoskeletal system. If the legs are not straightened and their shape is not made normal, a person’s weight during physical activity will be distributed unevenly, which can significantly damage the joints (primarily, it will negatively affect the knees) and the person’s spine. Subsequently, this can cause diseases such as arthrosis and arthritis. In old age, the limbs will be very painful, and may even lose their ability to work.
Straightening or straightening crooked legs is also necessary because if joint deformation is not stopped, it will get worse every year, especially if a woman gains excess weight or during pregnancy.
Aligning the legs
You can correct the curvature of your legs yourself at home using a set of special exercises. These exercises should work in two directions: correct the axes of the legs and return the knee joints to their place; pump up muscles and shape the contour of your legs and hips.
| Target | Performance |
| The following exercises will help you straighten your legs like a wheel. | Alternately bringing and spreading the limbs when they are on towels; swing your legs while lying on your side; swing your legs up, supporting yourself with your hands behind you; static and dynamic exercises to strengthen the abs (for example, boat pose from yoga); squats with toes apart. |
| You can correct your legs with an “X” thanks to these exercises. | Butterfly: you need to sit with your knees apart and feet together; walking on the outside of the legs; squats in a position where the knees are located above the feet and the feet are parallel to each other. |
| For false curvature of the legs, such exercises are relevant. | Raises on toes, rolls from toes to heels; running and jumping on straight legs; springy squats without lifting your heels off the floor; swing forward and to the sides. |
If all the methods described above turned out to be ineffective (or there is simply no desire to perform special corrective exercises), you can always resort to surgical intervention. This leg straightening operation is quite expensive, but very effective. Its essence lies in the fact that knitting needles are inserted into the bones of the lower leg, to which an orthopedic device is attached. After the operation, two stages follow: correction and fixation, during which the shape of the legs is normalized. The period for correcting crooked legs using surgery is approximately 55 days, plus or minus 5 days, depending on the individual characteristics of the patient.
As for the false curvature of the legs, in addition to performing special exercises, it can easily be eliminated with the help of contour plastic surgery, and specifically with the help of implants in the calves. Such implants, or silicone pads, have a density equal to the density of the calf muscles, and it is impossible to determine their presence by touch. Silicone pads are inserted under local anesthesia over the middle part of the calf muscles. The stitch after the operation will not be noticeable, since the incision is made under the knee.
Silicone pads cannot deteriorate - they are guaranteed for life.