Legs are not straight and knees are sticking out inwards

The inability to straighten the legs and the knees protruding inwards is mostly caused by unbalanced muscle strength on the inside and outside of the legs. The outer leg muscles are too strong, while the inner leg muscles are relatively weak, creating the illusion that the knees are protruding inward. Walking will show an inward-turned gait, which can usually be adjusted through self-correction. However, patients whose condition is severe and affects their walking need to go to the hospital for more professional treatment.

There are many ways to correct "bow feet", and shuttlecock kicking is a good exercise that helps correct "bow feet". If you have "outward-turned feet", you should do more inward kicks when kicking shuttlecock, that is, bend your knees and kick with the inside of the foot. If you have "inward-turned feet", you can do more outward kicks (that is, bend your knees inward and kick with the outside of the foot).

Self-correction training methods include:

1. Squat

For those who have pigeon-toed feet, stand with both feet externally rotated; for those who have pigeon-toed feet, stand with both feet internally rotated, do squats and stand up, repeat 80 to 100 times, and practice 4 sets in total.

2. Vertical Jump Method

Jumping with turned legs can correct pigeon-toed feet, while jumping with crossed legs can correct pigeon-toed feet. Or use the outside of the foot to kick the shuttlecock, and use the inside of the foot to kick the shuttlecock, football, sandbag, etc. continuously upwards. Repeat 80 to 100 times with each foot, and practice 4 sets in total.

3. Leg Rest

Place one leg on a horizontal plane and first stretch the ligaments of the lower limb joints. After about 10 minutes, use both hands to bend the feet. People with pigeon-toed feet should bend outwards, and people with pigeon-toed feet should bend inwards. Do this for 10 minutes each time. Repeat 4 times with each foot.

4. Straight-line stepping method

Draw two straight lines on the ground. The distance between the two straight lines should be a horizontal fist. Both the heels and toes should be placed on the straight lines. The steps should be from small to large, from slow to fast. Repeat 30 to 50 times each time, and practice 4 times in total.

5. Straight-line jumping method

Pull a rope on the ground and run with your feet parallel to the rope, or you can run along a drawn straight line. Every step should be on the line, with your knees and toes facing forward, without deviating. Run 50 to 100 meters, practice 4 sets in total.