21.10.201927.05.2017

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 cases it is medical (with congenital deformity).

If the curvature of the legs is associated with any disease, then you need to align the legs as soon as possible (for example, with rickets). Otherwise, such a defect can lead to a curvature of the spine, back pain, and destruction of the joints.

It is very important to know how to straighten crooked legs at home in order to avoid sad consequences.

Allocate true and false curvature of the legs. True, in turn, is divided into:

varus or O-shaped(legs with a “wheel”, the discrepancy starts from the level of the thigh, reaches the knee and below);
valgus or X-shaped(when the ankles do not converge).

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 a straight leg. If it is shifted inward, then you have a varus deformity, if outward, then a valgus curvature.

False deformity of the legs is not a disease, it is not necessary to treat this deformity. It brings only an aesthetic defect. With such curvature, the knees and feet close, but the calves do not.

With this defect, soft tissues are deformed, not bones, therefore, such a pathology cannot damage health. But still, many are interested in: "How to correct the false curvature of the legs?".

For this, it is necessary to perform special exercises aimed at building muscle in the lower leg and calf area so that false curvature is eliminated:

lifting on socks with weighting or without it;
quick ascent up the mountain or on the steps with support on the toes;
long walking on socks;
squats on socks with dumbbells.

An accurate diagnosis regarding the type of curvature should be made by the doctor based on the results of the radiograph.

To correct an O-shaped curvature lower extremities The following exercises will come to the rescue, which must be performed daily:

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? Workout helps a lot speed skating as well as swimming or ballet.

To fix your legs with X, you need to regularly perform the following exercises:

These leg extensions work the muscles on the outside of your thighs.. In addition to them, swimming, yoga, cycling or horseback riding are of great benefit to the legs.

Straightening the legs is a long process. To make your legs look perfect, you can try to visually fix the problem..

This will help wearing proper clothes. For example, tights with horizontal stripes visually hide the curvature, make the legs more even.

In a child, just like in an adult, curvature of the legs can be observed.

There are several reasons for this: weakness of the muscular-ligamentous apparatus, rickets, congenital dysplasia hip joints, dislocation during childbirth.

You can fix the problem of crooked legs in a child, but this is best done in early age(up to 7 years), then the process of correcting the deformity will be faster.

This will help therapeutic massages, which should be carried out by a specialist. For older children, therapeutic exercises are recommended.

With the curvature of the legs in children, the following exercises will help:

Walking

Walk in a circle with the baby, first on toes, 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, the feet are turned inward. They should "say hello" to each other, while the fingers need to be squeezed.

Also in this position, you can do this exercise: clap your feet in the "palms".

On knees

The child gets on all fours, stretches one leg back and up, stretching the sock as much as possible.

On the stomach

The child lies on the floor, rests his hands on his chin, puts his legs together. At the same time, he bends his legs at the knees, reaches his buttocks with his heels.

The well-known pediatrician Yevgeny Komarovsky believes that to prevent curvature of the legs in childhood Can . For this it is necessary that:

the child was breastfed;
the baby was more often on fresh air, received a sufficient dose of vitamin D;
parents encouraged the baby for crawling, did not force him to walk and sit ahead of time;
from childhood, parents took the baby to the pool so that his skeleton would develop correctly.

Swaddling a baby will not solve the problem of crooked legs. This is a myth that grandmothers impose on us.

If a child has crooked legs, then he should not roller-skate, wear shoes with open heels, sneakers, Czech shoes, or sit on his knees.

He can and should sit in a Turkish position, ride a bicycle, ride a horse, wear orthopedic shoes, swim in salt water, walk barefoot on grass, sand, pebbles, and special rugs.

If girls have X-shaped or O-shaped legs, then this is a real disaster for them.. Because then it will be impossible to go for a walk in short skirt or a dress, put on shoes with heels.

Crooked legs for women are not aesthetically pleasing, non-sexual. Many women, without knowing it, become the reason that their legs begin to gradually deform.

It contributes to:

sitting in a position when one leg rests on the second;
sleep on the side or on the stomach;
wearing shoes with stilettos, high heels;
constant carrying of the bag on one shoulder (especially if the bag is heavily overloaded).

Today, the cardinal way to solve the problem of leg curvature is surgery.. At home, an alternative to surgery will be special exercises that need to be performed daily.

Exercises should be selected only by an orthopedic doctor after establishing the type of curvature of the legs.

Let's take a look at effective universal exercises to correct the shape of the legs:

Squats. Perform 10 squats, legs should be shoulder-width apart.
Exercise "Soldier". In a standing position with a straight back, you need to put your socks apart and your heels together. Try to bring your knees together, then put your feet in the correct position.
Exercise "Wall" Lie down on the floor near the wall. By force, rest your legs bent at the knees against the wall for 5 seconds.

Thanks to such uncomplicated exercises you can straighten your legs without surgery.

The weight of a person is important. If a woman is full, then the load goes to the 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.

The combination of diet and exercise is the right step towards achieving the ideal beauty of legs in adults.

In men, the curvature of the legs is most often associated with injuries, carrying weights, pathological processes in the femur and tibia.

Adults often do not pay attention to the curvature of the legs in boys, they believe that this is not important for boys. Therefore, it is believed that crooked legs are often found in boys (and then men) than in 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, even legs.

How can you fix crooked legs at home in men? The tactics of correcting the defect is the same as in women: regular exercises, proper nutrition, comfortable shoes.

Crooked legs can be made slimmer at any age. For this, it is not necessary to decide on an operation. Regular exercise, proper shoes, nutrition - all this will help to correct the shape of the legs.

The main thing is to set a goal, not to be lazy, to do the exercises every day. And then your legs will become slender and beautiful!

X-shaped curvature of the legs is not only an aesthetic nuisance, but also a violation of the health of the legs (especially the feet and joints), as well as posture and gait. There are problems with balance, stability when walking, legs get tired, joints and feet hurt, there are cramps, there is a high probability of flat feet. A physiological gait “from the hip” is practically impossible, since a person with X-shaped legs has to move his legs not in a straight line, but in a circle, as if bypassing the other leg due to an obstacle in the area of the knee joints. A shuffling gait is formed. In addition, with X-shaped legs, trousers wear out due to friction of the inner surfaces of the thighs and shoes are trampled inside. Walking with worn shoes inside looks ugly, especially if a woman wears shoes with heels. This defect, of course, must be corrected not only to restore the health and beauty of the legs, but also for the overall health of the body. is a mandatory treatment.
An essential condition for successful treatment is an examination by an orthopedist or surgeon, since the curvature of the legs does not happen in isolation, it is necessary to find out what other problems with the musculoskeletal system exist. This will determine an individual approach both in exercise therapy and in therapeutic massage and other activities (orthopedic insoles, posture corrector). For example, it may be that one leg is bent more than the other, and scoliosis is formed, it is clear that in this case the treatment is selected strictly individually.

The main reasons for the formation of X-shaped curvature of the legs.

1. Early start of the child's walking.
2. Rickets (lack of vitamin D).
3. Violation of calcium metabolism.
4. Muscle weakness.
5. Longitudinal or mixed flat feet.
6. Heredity.
7. Valgus deformity knee joint.
8. Injuries and diseases of the joints of the legs.
9. Overweight.

Therapeutic exercise for X-shaped curvature of the legs.

With an X-shaped curvature of the legs, the inner surfaces of the thighs are brought together, the knees are in contact, and the shins are apart, the feet are at least 5 cm apart from each other, there is an incorrect setting of the feet: a person walks on the inner arch of the feet, which are also in the position of abduction in sides, flat feet occur; lumbar lordosis increases compensatory due to pain in the legs and back, posture is disturbed more often by the type of a round-concave back.

Weakened muscles that perform the following functions:
1. Supination of the foot (setting the foot on the outer arch) - anterior and posterior tibial and long extensor thumb,
2. Plantar flexion of the foot - muscles located on the back and lateral surface of the lower leg ( triceps tibia, long flexor fingers, tibialis posterior, long and short peroneal muscles).
3. Adduction of the foot (towards the thumb) - these are muscles located on the anterior-inner surface of the lower leg, both peroneal.
4. Pronation of the lower leg - flexors on the inside: semitendinous, semimembranous, sartorial, tender, gastrocnemius,
5. Gluteal muscles.
6. Abduction and adduction of the thigh (it is necessary to strengthen all the muscles of the thighs).

tense muscles ( increased tone) carrying out
1. pronation of the foot (positioning on the internal arch) - both peroneal, located on the lateral surface of the lower leg,
2. abduction of the foot (towards the little finger) - both peroneal,
3. supination of the lower leg (two-headed thigh, gastrocnemius),
4. muscles of the lower back.

When correcting the x-shaped curvature of the legs, it must be taken into account that the knee joint is also deformed. When straightening the x-shaped legs, the ligaments of the knees are stretched in the lateral part of the knee joints. Inaccurate exercise can damage the ligaments of the knee joints. That's why exercises for X-shaped curvature of the legs should be performed smoothly, with elements of gentle springiness.
Must be included in a set of exercises for x-shaped curvature of the legs muscle strengthening exercises abdominals, back, hips, buttocks. It is necessary to train balance and posture. Highly recommended exercise bike barefoot (socks), recreational swimming, walking on pebbles or ribbed surfaces to strengthen the muscles of the legs and feet. At the same time, constant self-control is needed: strive to walk on the outer sides of the feet, slightly turn the toes of the feet inward and take the knees to the sides.
I recommend limiting the vertical load on knee joints until all the muscles of the legs are strengthened, since weakened muscles are not able to hold the bones and joints in correct position. Do not jump or run. Eliminate standing exercises with legs wide apart.
Let's define tasks Exercise therapy for X-shaped curvature of the legs.
1. Strengthen the strength of the muscles of flexion, adduction and supination of the feet, flexion of the toes, thigh muscles, gluteal muscles, back, lumbar muscle corset.
2. Stretch and relax tense muscles in the legs and lower back.
3. Form the correct posture.

Therapeutic exercises for X-shaped curvature of the legs.

1). Starting position - lying on your back, arms along the body, legs straightened.
1 - Hands through the sides move along the floor up to the head, the feet unbend (toward themselves), stretch the heels down, inhale.
2, 3, 4, 5, 6, 7 - Alternately stretch each heel down, stretching rear surfaces legs, Achilles tendon and lower back, focus on the outer sides of the feet and the outer surfaces of the knee joints.
8 - Return to initial position.
3 times.

2). Starting position - lying on your back, raise your head and upper part body, leaning on the elbows, legs straightened and slightly apart, look at the feet.
1 - Press the left foot with the plantar part just above the knee joint to the right thigh, moving the knee of the left leg to the side, preferably to the floor.
2 - Turn the right foot inward, trying to reach the floor with the thumb, the foot is rounded, acquiring the appearance of a clubfoot foot.
3 - Keeping this position of the legs, stretch outside feet and heels down.
Stretching should be done very slowly, smoothly, as cramps in the lower leg and foot may occur.

Do the same with the other leg.
5 times with each leg.

3). Starting position - lying on your back, arms along the body, legs straightened.
1 - Press the right foot with the plantar part to the ankle.
2, 3 - With a sliding movement, move the foot along the inner surface of the left leg up, trying to press the foot harder to the leg and move the knee to the side as much as possible. The right foot at the same time acquires the position of a clubfoot foot.
4 - Return to the starting position.
Do the same on the other side.
8 - 10 times.

4). Starting position - sitting on the floor, bend your legs as much as possible at the knee joints, take your knees to the sides to the floor, connect the soles of the feet, trying to put the feet on the outer surface of the feet as much as possible. The feet press firmly against each other with the outer sides and toes. Put the brushes on the floor in front of the feet.
1 - Slowly move the hands forward, straightening and stretching the arms forward, lower the head down and put the forehead on the floor in front of the feet (optional). Lie down in this position for several seconds, relaxing the muscles of the body and legs, except for the feet, which press against each other with the outer sides of the feet.

3 times.

5). Starting position - lying on your back, legs bent at the knees at an angle of 90 degrees and resting with your feet against the wall with your toes inward (toes to each other), your knees are laid to the sides as far as possible, your arms are straightened up and lie on the floor near your head.
1, 2, 3 - Raise your arms and stretch them to your feet with springy movements, raising your head and upper shoulder girdle as high as possible.
4 - Return to starting position.
Until the fatigue of the muscles of the abdomen and legs.
* There may be cramps in the legs, the exercise should be done gently, smoothly.

6). Starting position - lying on your back, legs straightened and laid apart wider than shoulders, between the hips closer to the knees put a dense roller with a diameter of 10 - 15 cm,
put on wide elastic bands on the lower part of the legs (closer to the feet),
attached, for example, to table legs.
1 - Connect the legs, pulling the elastic bands, while the roller located between the thighs creates a condition for straightening the x-shaped curvature of the legs.
2 - Return to starting position.
Until the muscles of the legs are tired.
* Exercise to perform carefully, gently and smoothly, in order to prevent damage to the knee joints, focus on them.
*To prevent the table legs from loosening, you can insert a wooden block between them as a spacer.

7). Starting position - lying on your back, legs straightened and shoulder-width apart, arms bent in elbow joints, brushes pointing up (toward the ceiling).
Rotate the hands and feet with full amplitude down, then up for 10 circles.
Repeat again.

8). Starting position - lying on your back, legs straightened, put on a wide elastic band on the hips just above the knees.
1 - Spread your legs to the sides, stretching the elastic band, inhale.
2 - Return to the starting position, exhale.
Until muscle fatigue.

9). Lying on your back, hands under your head.
Bend the legs at the knee joints, raise them, turn the feet with plantar surfaces towards each other and perform clapping with the feet (just like clapping their hands).
To slight muscle fatigue.

10). Starting position - kneeling, sit on the feet, which lie with the back to the floor.
1 - With your left hand, grab the left knee and carefully raise the leg in such a position that the foot touches the floor, and the knee is raised up, at this time the back of the foot is stretched.

3, 4 - Do the same with the right leg.
3 times.
* You can put your feet a little in the position of "clubfoot" to correct the setting of the feet, characteristic of the X-shaped curvature of the legs.

eleven). "Zig-Zag".
Starting position - sitting on the edge of a chair, legs together, hands holding on to the seat at the back.
We rearrange the feet either to the sides, or together in a special way.
1 - Heels apart, (socks together).
2 - Move the socks so that the feet are parallel to each other ("feet straight").
3 - We continue to rearrange the feet to the sides: heels apart.
4 - Feet straight.
* So we continue to the limit, as far as you can take your legs to the sides.
We return back to the starting position in this order:
1 - Turn the socks inward,
2 - Feet exactly (parallel to each other).
3 - Socks inside.
4 - Feet straight.
Until the feet are closed.
4 times.
* Try not to connect your knees, but spread them apart.

12). "Worms".
Starting position - sitting on the edge of a chair, hands hold on to the back of the seat, legs together.
1 - Reach forward with your toes, press your toes to the floor.
2 - Raise the heels and bring them as close as possible to the fingers, press the heels to the floor.
3 - Stretch your toes forward again, emphasis with your fingers.
4 - Move your heels towards your toes. And so on, the feet like “worms” move forward, either stretching out the fingers, or moving the heels towards them.
The same in reverse order.
4 times.

13). "Boat". Starting position - lying on your stomach, straighten your arms forward, legs tightly closed, buttocks are compressed.
1 - Raise straightened arms and legs above the floor, hands pressed to the head at ear level.
Stretch your spine. Hold the position for 1 minute.
2 - Return to the starting position.
1 time.

14). "Bike". Starting position - lying on your back, arms along the body or under the head, legs bent at the knees. Simulate cycling with maximum amplitude, lowering the straightened leg to the floor, until the abdominal muscles are tired.
* Try to remember the feet and knee joints all the time, you need to develop the habit of consciously giving the feet the position of "clubfoot" and strive to correct the x-shaped shape of the legs.

15). "Breaststroke swimming".
Starting position - lying on your stomach, straightened legs tightly pressed against each other.
1 - Straighten your arms forward, head goes down, exhale.
2 - Take your arms to the sides, raise your head and upper shoulder girdle, start inhaling.
3 - Bring the arms along the body, continuing to inhale.
4 - Bend your arms, brushes are near shoulder joints, exhale.
Continue without stopping smoothly, with a wide range of arm movements.
10 times.

16). Starting position - lying on your back, legs straightened, hands in the "castle" at the back of the head, elbows laid to the sides.
1 - Simultaneously connect the right elbow and left knee, exhale.
2 - Return to the starting position, inhale.
3 - Connect the left elbow and right knee, exhale.
4 - Return to the starting position, inhale.
* When bending the leg at the knee joint, try to make the foot clubfoot and turn the toe inward.

17). Starting position - lying on the left side, legs straightened.
Raise and lower right leg 20 - 30 times.
Turn to the right side and repeat the movements with the left leg.
* Leg weights can be used.
Diversify this exercise by drawing circles with a straightened leg in one direction and the other.
18). Lying on the left side, legs straightened.
1, 2 - With the right foot (plantar surface) slide up and down the left shin, trying to press it as hard as possible to the shin; the knee of the right leg should be taken up (toward the ceiling).
3, 4 - Return to the starting position.
10-20 times.
Do the same lying on the right side.

19). Starting position - lying on your stomach, arms bent at the elbows, lie in front of you, the head lies on the hands, legs are straightened and tightly pressed to each other.
1 - Raise closed legs above the floor and push them apart, inhale.
2 - Put your legs apart, relax, exhale.
3 - Raise the spread legs and close them, inhale.
4 - Lower closed legs, relax, exhale.
10 times.

20). Starting position - sitting on the edge of the chair, legs apart shoulder-width apart, hands resting on the back of the seat.
1 - Bend your toes.
2 - Place the feet with bent toes on the outer sides of the feet.
3 - Turn the toes of the feet inward.
4 - Return to the starting position, relax the feet.
10 - 12 times.

21). "Big circles with legs."
Sitting on the edge of a chair, lean your hands behind you, connect your feet with the plantar sides, take your knees to the sides. Raising your legs in this position, draw circles with your feet forward (away from you) and in the opposite direction (towards yourself) with a large amplitude. 10 laps in each direction.

22). Starting position - standing, legs together, focusing on the outer sides of the feet.
Rolling from heels to toes and back. 10 times.

23). Starting position - standing, hands on the belt, feet on outside.
Walking on the outer sides of the feet in place. 30 times.
*Concentrate on the knee joints, strive to consciously correct the x-shape of the legs.

24). "Sit Turkish" Starting position - sitting on the floor, you can put a dense flat pillow, cross your legs in Turkish.
1 - Put the right foot on top of the left, turning the right foot with the plantar part up. Put the right hand on the right knee, and the left hand on the right foot.
2 - Straighten your back, and stretch the top of your head up, stretching your spine. Sit like this for a while (a few seconds), enjoying the pleasant sensations in the spine.
3, 4 - Do the same with the left leg on top.
* So you can sit, for example, while watching TV.
Get up from this position, cross-legged and leaning on the outer sides of the feet.

Big leg circles.

Readers often ask about the basic exercises in order to keep the set of exercises as short as possible.
I will highlight exercises number 6, 21 and 23. It is impossible to shorten remedial gymnastics if you want to achieve good result. Each exercise has its own role. It will be easier if you memorize a set of exercises with X-shaped legs by heart, then the time to complete it will be slightly reduced.

There are different opinions about wearing orthopedic insoles for flat feet and x-shaped legs. I recommend that you trust only your doctor - an orthopedist who examined you and has a complete picture of your body, knows the cause of the curvature of the legs, individual characteristics, heredity, and so on. Tell your doctor all your doubts. Treatment of leg defects should be strictly individual for each patient. This applies to massage, and to therapeutic exercises, and to the selection of orthopedic devices. Massage you will do in courses, and physiotherapy with x-shaped curvature of the legs you need every day. Moreover, you need to accustom yourself to control your posture, gait and positioning of your legs and feet at the level of automatism all the time; exercises for x-shaped curvature of the legs. Gradually, experience and a positive result will appear.
And it remains for me to wish you determination, optimism and good health.

When little girls grow up and begin to pay attention to their appearance, many of them discover a lot of shortcomings, even if they are invisible to others, but they significantly complicate the life of young creatures. They are especially upset by the ugly shape of the legs, which has to be hidden under trousers or long skirts.

How to fix crooked legs? Is it possible to help the wimps correct this unfortunate shortcoming? Is it possible to correct crooked legs with exercises? Some specialists physiotherapy exercises give an affirmative answer, however, correction will require considerable patience and perseverance, because we are talking about regular training for at least six months.

To begin with, it is necessary to determine the shape of the legs, since we offer two sets of L. Egorova: one for O-shaped legs, the other for X-shaped ones.

The O-shaped curvature of the legs is a defect in the internal contour from closed ankles to the crotch (the so-called "legs with a wheel"). To move on to exercises for O-shaped legs.

X-shaped curvature of the legs - when it is impossible to close the ankles with closed hips. To go straight to the exercises for the X-shaped legs.

What curvature of the legs can be corrected

Of course, we do not undertake to promise that especially patient and hardworking girls will soon be able to show off their legs as straight as strings, but nevertheless, not only they, but also those around them will notice a tangible effect.

However, we consider it necessary to clarify which particular curvature of the legs can be corrected and which cannot. If the curvature of the legs is inherited, that is, genetically laid down (for example, the saber shape of the legs), or appeared as a result of an injury, then no exercises and massages will change it. In this case, the correction of crooked legs is possible only with the scalpel of a surgeon, and then a very skillful one.

All other phenomena of the curvature of the legs in a still not fully formed little man can be tried to be reduced with the help of a special massage. How to fix crooked legs with massage: massage according to this scheme is especially effective - 30 days in a row, then for 3-4 months only 1 time per week, after which the course must be repeated in combination with daily exercise, mud wraps and sea salt baths.

By the way, in a bath and a half-bath with sea salt, a teenage girl herself will be able to do a foot massage herself, having previously learned from a specialist (orthopedic surgeon, exercise therapy instructor, massage therapist). After all, only a specialist can identify the cause of bow-leggedness. Maybe it appeared due to a violation of posture; posture will be corrected - legs will be aligned. And parents need to monitor how the child wears shoes, what tramples more: heels, capes, external or inner part soles. Pass all your observations to the doctor, who will draw the appropriate conclusions. The sooner your child starts seeing a doctor, the more likely it is that the curvature of the legs will be corrected.

Preliminary Exercises

These warm-up exercises are performed before the main complexes and with the O-shaped curvature of the legs and with the X-shaped curvature.

1. Stand straight, put your feet shoulder-width apart, feet parallel. Without lifting your feet from the floor, raise your toes, strain the muscles involved in the movement as much as possible. Repeat at least 10 times.

2. Stand straight, put your feet shoulder-width apart, feet parallel. Bend your toes under your feet, tensing your calf and foot muscles as much as possible. Repeat at least 10 times.

3. Stand straight, heels together, toes apart. Tightening the muscles of the feet, legs and thighs, slowly rise to the toes, bringing and spreading the heels to the sides. Perform the exercise 10-15 times.

4. Sitting on a chair, spread your legs slightly apart, put on your heels and lift your feet towards you. Squeezing the muscles of the lower leg as much as possible, turn the feet to the right and left until slight pain appears.

5. Starting position as in the fourth exercise, only the toes are extended and rest on the floor. Slowly spread your heels to the sides and bring them together, at least 10 times.

6. Sitting on a chair, spread your knees slightly apart, connect the feet and press them against each other, resting their outer edges on the floor. Engaging the muscles in your thighs, calves, and feet, roll your feet from your heels to your big toes and back at least 20 times.

7. Lying on a mat (or on a couch), “ride a bike” for 20-30 seconds, either tensing or relaxing the muscles of the legs and buttocks.

Exercises for O-shaped curvature of the legs

A set of exercises - correcting crooked legs that have an O-shape. It is advisable to perform after a warm-up (see above).

1. Lying on the mat, raise your legs 20 cm from the floor and perform the “horizontal, scissors” exercise at least 10 times (after 1-2 weeks of regular training, the load in this and the following exercises can be increased up to 20-30 times).

2. Lying on the mat, perform the vertical scissors exercise, while straight, tense legs can be raised as high as you can.

3. Stand straight with your feet wider than your shoulders, as you exhale, squat very slowly, bringing your knees together, stretching your arms forward. Keep your back straight, tighten your legs and squat as deep as you can. Also slowly rise, lower your hands, relax, take a breath.

4. Get on your knees (with knees together, feet apart, toes extended), hands on the belt. Slowly, straining the muscles of the legs and buttocks, sit on the floor. Just as slowly moving, return to the starting position.

5. Stand straight, put your feet shoulder-width apart. Hands arbitrarily. Without lifting your feet from the floor and tensing your muscles, bring your knees together, then spread them.

6. Take 10 steps forward with each foot on the inside of the foot, then the same number back.

Exercises for the X-shaped curvature of the shape of the legs

A set of exercises - correcting crooked legs that have an X-shape. It is advisable to perform after a warm-up (see above).

1. Stand straight, put your feet shoulder-width apart, bend them slightly at the knees, fingers to the sides. Helping yourself right hand, raise your right knee as high as possible, trying to turn it back, then return to the starting position and do the same exercise with your left foot. (If you find it difficult to keep your balance, with your free hand, hold on to the windowsill, the back of a chair or bed).

2. Sit on the mat in Turkish, lower your palms on inner sides knees. Straightening your arms, press your palms on your knees, trying to touch the outside of your knees to the floor.

3. Lying on a rug or on the floor on your stomach, spread your knees to the sides, connect your feet, depicting a sprawling frog. Lie in this position for 1-3 minutes. This exercise may not work the first or second time, but after seven or eight sessions the muscles will stretch, and gradually you can increase the load time to 10-15 minutes.

4. The same “frog”, only lying on your back: tighten the muscles of your legs and buttocks and try to touch the outside of your knees to the floor.

5. Sit on the mat in Turkish style, only without crossing your legs: knees to the sides, feet pressed against each other, arms extended forward. Take a few steps with your hands, slowly tilting the body to the floor, and then just as slowly "step" back.

6. Take 10 steps forward with each foot, and then the same number back on the outside of the foot.

Ideal shape of the legs with three gaps at the closing of the ankles, shins and knees.

Scientific-popular transfer on this topic:

Beautiful legs are the main parameter of female attractiveness and beauty, and also represent an important component of the quality of life. Happy owners slender legs are not shy on the beach and do not limit themselves in the style of clothing.

There are three types of curvature of the legs:

true curvature- deformities of the bones of the lower extremities, when the skeleton of the thigh and lower leg has an arcuate instead of a straight line. Restoration requires the intervention of an orthopedist;
false curvature- represents the correct location of the bone, the problem lies in the improper development muscle tissue thighs and shins. In this case, the ankle and knee joints are in contact, forming a defect in the calf muscles. Correction is carried out with the help of implants;
Varus or "O" shaped curvature- represents the presence of a spindle-shaped defect, which is formed between closed legs in the area from the ankles to the perineum;
Valgus or "X" shaped curvature- deformity in which the knee joints touch, and the ankle areas are separated to the sides.

The irregular shape of the lower extremities is not just an aesthetic problem. Some types of curvature of the legs spoil the gait and posture. Today, almost any curvature can be eliminated both independently and with the help of special surgical techniques.

Correction without surgery

Many girls and women ask themselves: “Is it possible to correct the curvature of the legs without surgery?” There are several ways to make legs slim without the participation of surgeons. The easiest and fastest option to solve this problem is to visually correct the curvature of the legs.

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Only breeches and knee-length skirts should be forgotten.

Exercises

Photo: "O" shaped curvature of the legs

If the cause of the curvature of the lower extremities is the muscles, then you can resort to special exercise aimed at eliminating it. Thanks to this technique, it is possible to correct the false curvature of the legs, due to the increase muscle mass in problem areas. Such complexes represent a load on target muscles, which are necessarily combined with stretching of muscle tissues and can help in:

increase in calf volume;
hip correction;
leg reshaping.

Lifting on toes with or without a load.
Foot presses using the leg machine.
Running on steps, climbing on toes with each step.
Raising straight legs in the supine position.
Leading legs alternately back, in a standing position.
Standing, squeezing the legs as much as possible to each other for several seconds.
Standing, the legs are slowly spread apart, with a fading at the maximum point in a few seconds.
Sitting, feet touch the floor and closed together, palms on the floor in front of you. Slow body lifts are performed, with the legs straightened, without taking the hands off the floor. At the maximum point, the pose is fixed for a few seconds.

Video: Correcting the curvature of the legs

Yoga

Photo: yoga

Yoga is also very popular in Moscow. Currently, there are many courses on yoga-pilates, with the help of which you can get rid of crooked legs in a while.

Experienced yoga instructors use the method of correcting imbalances in the tissues when aligning the legs.

Sessions are held to influence the structure of the lower extremities complex exercises, with the help of which the hard areas relax, and the soft ones are strengthened. The more uniform the internal and outer surface legs, the smoother they are.

Conducting classes practices familiar asanas with the addition of an emphasis on the alignment of the lower extremities. For example, the legs are pulled together with straps or pulled out with the help of special weights.

Compressing the bricks between the legs allows the joints to line up in a straight line, which is beneficial for general condition lower extremities and their aesthetic appearance. The whole technique of yoga sessions is aimed at bringing the muscles of the legs into tone.

With the help of yoga, it is necessary to conduct such sessions over a fairly long period. That is why this method is not suitable for everyone, as it requires some effort and a lot of free time.

Leg shape correction in Moscow

In medicine, there are several effective methods aimed at correcting the shape of the legs. To identify the problem, computer diagnostics and modeling are used, which reduces time and eliminates medical errors.

Photo: leg exercises

If exercises to correct the curvature of the legs do not bring the desired result or it is necessary to correct the true curvature of the lower extremities, which is caused by the structure of the bone structure or underdevelopment of muscle tissue, then the only way to eliminate the defects is a surgical operation: orthopedic or plastic.

Such methods are a serious intervention and require a long period of recovery, as well as patience from patients who have to endure for a long period pain. Despite all the disadvantages, these options are one hundred percent guaranteed to correct curvatures and save the result for life.

Improper development of muscle and bone tissue can be eliminated without surgical intervention, since it is possible to correct the false curvature of the legs by performing sets of physical exercises.

Otherwise, experts advise orthopedic (using the Ilizarov apparatus) or plastic surgery (cruroplasty or lipofilling).

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Ilizarov apparatus (orthopedic surgery)

Correction of false and true curvature of the lower extremities is performed using a compression-distraction apparatus, which is used to fix bone fragments, as well as to compress and stretch it. The design is worn for two or three months, but, despite the long duration of treatment, it allows the patient to move independently two weeks after installation.

Photo: before and after correcting the curvature with the Ilizarov apparatus

What is the apparatus

Photo: Ilizarov Apparatus

The device consists of rings on which spokes are fixed, designed to be placed in bone tissue.

Compression or tension is regulated by means of special rods that connect the rings together.

With the help of this device, the bones of the legs are fixed in the correct position, which eliminates the curvature and allows the patient to get out of bed a couple of days after the operation, using crutches or special walkers for support.

Video: Ilizarov apparatus

Is it possible to turn nuts at home?

If the operation is successful, patients can finish treatment with the Ilizarov apparatus at home. The process of bone correction begins ten days after installation and requires constant tightening of the nuts in the device (for 1.5-2 months), which ensures compression and changes in bone tissues.

The duration, pace and rhythm of twists are developed by specialists individually for each patient, which indicates the need to visit a doctor even after discharge.

Limitations and complications

The use of this method of correction has age restrictions. Experts recommend starting treatment no earlier than the age of fourteen, since such a procedure causes pain when walking in the area where the spokes pass. Discomfort when walking can cause certain complexes in childhood, which negatively affects the psycho-emotional state of the child.

Photo: leg curvature correction stage - operation

The end of bone tissue correction is monitored throughout the entire treatment period and is diagnosed using radiographs and photographs of the patient's extremities. The postoperative period necessarily provides for the absence of physical stress on the limbs.

Photo: operation process - frame installation

The motor mode should be expanded gradually so that postoperative complications do not occur, which are as follows:

Inflammatory processes in soft tissues;
Inflammation of bone tissue in the area of the passage of the spokes;
Limited mobility in the joints;
Fracture or deformity of the bone in the area of the correction.

Most of the complications that occur are easily treatable. The patient before installing the Ilizarov apparatus should be informed about the occurrence of possible consequences. Correction of curvature of the legs without the Ilizarov apparatus is also widely used among specialists in this field.

Cruroplasty (plastic surgery)

Plastic surgery is the installation of silicone implants, with the help of which the volume is increased and the shape of the lower leg is corrected. The procedure takes no more than an hour, and rehabilitation - 1.5-2 months.

There are two types of cruroplasty:

installation of implants (selection of the required shape and size);
lipofilling (achieving the shape with the help of the patient's fat cells pumped out from the abdomen).

Photo: implants - calf surgery

The operation is performed within an hour under general anesthesia. Access to problem areas of the legs is made through small incisions of a few centimeters. After the implants are installed, the incisions are sutured and become invisible after a while.

Rehabilitation takes approximately a month, during which patients experience discomfort in the treated area. The recovery period requires abstinence from physical activity for a period of 4 to 6 weeks.

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Video: Cruroplasty

Prices for surgery in Moscow

In a clinical setting, the cost of correcting the curvature of the legs depends on the complexity and type of the procedure, which includes examination, anesthesia, surgery, stay in the ward, outpatient supervision of a specialist during the rehabilitation period.

The choice of specialist also plays a key role in the overall cost of treatment. The most famous doctor in Russia for correcting the curvature of the legs is Professor Akshin Beyukovich Bagirov, who not only eliminates the curvature of the lower extremities, but also lengthens or shortens them, if necessary, and also eliminates complications after serious fractures and congenital malformations.

Using modern equipment and developing unique techniques, Professor Bagirov achieved unimaginable success, helping people to achieve the desired result, thanks to which he became famous throughout the world.

The average cost of the main methods of correcting the curvature of the legs:

Exercises (corrective exercises) - the cost varies depending on the status, pricing policy and geographical location of the institution, profile section or subscription in gym(gymnastics, sports dancing, etc.), instructor hours;
Lipofilling ( Plastic surgery) –from 80 to 150 thousand rubles. The price includes a preliminary consultation, passing the necessary tests, taking fat cells, supporting and corrective procedures;
Cruroplasty (plastic surgery) - from 80 to 200 thousand rubles. the price includes a preliminary consultation with a specialist, testing, the cost of an implant, the work of a surgeon, anesthesia, a hospital;
Ilizarov apparatus (orthopedic surgery) – from 40 to 100 thousand rubles. The cost of the procedure includes a preliminary consultation, passing the necessary tests, the work of a surgeon, anesthesia, installation of the apparatus and its removal, hospital and rehabilitation procedures.

Photos before and after correcting the curvature of the legs

With lipofilling

To have not too attractive is a trifle or a tragedy? Can the false curvature of the legs affect the quality of our life? It would seem, why focus on this problem, because most people on earth are very far from perfection. Stars such as Christina Aguilera, Paris Hilton, Demi Moore, Angelina Jolie are bright representatives of the shape of the legs, which can only be described as "figurative curvature."

Only now for any representative of the fair sex to be the owner beautiful legs- it means to own men's hearts, to be self-confident, to cause envious glances of girlfriends.

A man, and even more so a woman, is arranged in such a way that, in addition to his desire, he will concentrate on his flaw, which may seem insignificant or imperceptible to others.

Therefore, if you strive to overcome your complexes and achieve psychological comfort, then you certainly need to correct or correct such a defect as false curvature of the legs. Know that this can be done and is quite realistic. First, let's figure out what types of leg deformities exist.

Types of curvature of the legs

Deformity or curvature of the lower leg can be true and false. The true curvature of the legs is a curvature of the bone tissue of the lower leg (skeleton).

It is X-shaped and O-shaped.

The O-shape is the most common. Such legs will diverge into different sides, resembling arcs. The divergence will begin at someone else at the level of the thigh, and at the other in the knee area, but still, in the end, the shape of the legs will resemble the letter "O";
X-shaped deformation is characterized by the fact that the feet and lower legs will not touch in any way, but the knees, on the contrary, fit snugly against each other. The shape of the legs will resemble the letter "X".

True deformation most often occurs as a result of diseases suffered in childhood, such as rickets, metabolic disorders.

Also, crooked legs can be inherited according to the laws of genetics.

False curvature of the legs - occurs due to deformation of soft tissues, such as calves. In this case, there is no curvature of the bones of the lower leg.

False curvature of the legs is not a pathology. She can't hurt your physical health, being only an aesthetic flaw.

There are two ways to achieve correction of the ugly shape of the legs:

Surgical intervention - more often used with true curvature of the lower leg, and only if there are health indications (arthritis, arthrosis, etc.). With false curvature of the legs, surgery is performed extremely rarely;
Physical activity and exercise is the way to correct the false curvature of the legs by pumping up the calf muscles.

If you want to get closer to the model of perfection, then you need to clearly understand and realize what this model is. To do this, you need to understand what the ideal looks like.

What is the ideal shape of the legs?

Legs are considered beautiful if they are of sufficient length, that is, they make up 51-55% of your body;
The proportionality of the volume of the hips and ankles is also a sign of the beauty of the legs. If the height is 161-167 cm, the volume of one thigh should be 56 cm, and the ankles 34 cm. With a height of 168-175 cm, the hip volume is 57 cm, and the ankles 35 cm, etc., respectively, progression;
Straight line rule: if a straight line is drawn through the leg from the middle of the thigh through the patella to the ankle, and the ankles, shins and knees themselves touch the inner surfaces, then such legs are close to ideal.

It is forbidden to sleep on your stomach often. It is advisable, in general, to avoid this habit. Firstly, it is harmful to the spine, which does not rest in this way. Secondly, it promotes the development different lengths legs. All people have a difference in leg length, but it is often quite insignificant. If you constantly sleep on your stomach, then in the end this difference can increase significantly from millimeters to centimeters. By the way, the habit of carrying a bag on the same shoulder can create the same effect;
The habit of crossing the legs both while sitting and standing does not improve their shape;
Try to walk in high heels infrequently. Uncomfortable shoes make calf muscles be in a constant state of tension. This impairs blood circulation and lymph flow in the legs and calves. Which leads not only to pain and swelling, but can contribute to the development of varicose veins and cellulite.

So, now that you and I have established an ideal and determined our capabilities, we can understand what curvature needs to correct it - this physical exercise and exercise.

How can I correct the false curvature of the legs on my own by pumping up the calves

Pumping up the calf muscles is difficult, but possible. Exercises can be done not only in the gym, but also at home.

In the gym you can use a special simulator, which will allow you to work out the necessary muscle groups more isolated.

At home, you can pump up the calves by correcting the false curvature of the legs using an elementary set of exercises.

Knowing such facts will help you pump up your calves as efficiently as possible.

The calf is made up of the triceps muscle. One of them is internal, the second is external - they are superficial. The third, lying in the depths, is called soleus.

Due to the internal soleus muscle, the main volume of the caviar is created.

The muscle, which is located superficially, is pumped up in a standing position, and the soleus in a sitting position;
It is necessary to approach classes wisely, avoiding overload. To do this, you should do the exercises not every day, but every other day, allowing the muscles to recover;
Before training, you need to warm up the calves well, which will save you from injury. You can warm them up with a simple self-massage and rubbing;
After training, it is necessary to do stretching, as it will restore blood circulation, relieve fatigue;
When pumping up the calves, the socks should be turned outward, and the heels should be kept together, which will allow you to perform the exercises correctly and efficiently.

A set of exercises to correct the false curvature of the legs at home

Starting position: sit on the floor or bed, but so that you can straighten your legs in front of you, make an emphasis behind you. Pull the sock away from you, as if you were a ballerina, as much as possible. Then, pull the sock towards you, while the calf muscles are as tense as possible. Do this exercise first with the right and then with the left foot, alternately. Do 10 repetitions with each leg;
Starting position: stand up, keep your back straight. Slowly rise on your toes as high as possible, then lower yourself. Remember to keep your toes out and your heels together. Do 10 times in three sets. You can do this exercise with weights in the form of dumbbells;
Starting position - stand on your toes, keep your back straight. Start walking on your toes, keep your knees tightly pressed against each other, try not to bend them. This will give maximum load. Walk for 2-3 minutes. Then take a break, you can stretch. Repeat walking on toes for a few minutes;
Starting position - stand at the support. If you have a well-developed balance, you can do without it. Bend your right leg at the knee, and on the left, begin to slowly rise to the toe, then lower yourself so that the foot completely touches the floor. We perform slow lifts on each leg 20 times. Rest a little, then do the second set. Only now do the lifts as intensively as possible. Each leg 25 times;
Starting position - standing, bring your heels together, socks apart, take dumbbells in your hands. Perform squats on toes - 20 times. Heels should not touch the floor;
The most accessible exercise is walking up the stairs. The advantage of the exercise is that in addition to caviar, you will also pump up the gluteal muscle.

So, ladies, anything is possible. Going to your goal is always more pleasant with beautiful and slender legs.