How to correct knee valgus

Knee valgus can affect a person's overall image and figure, which is also what we call X-legs. Therefore, once discovered, it is necessary to correct it in time. We should focus on strengthening some leg exercises to strengthen the inner thigh muscle groups. The following will introduce to you which exercise methods and movements in daily life can achieve the purpose of correcting knee valgus.

(1) Sit on a chair, support your back with your hands, place an object (thick or thin) at the ankle, keep your knees together, then raise your legs straight up to horizontal, then lower them, 15 to 20 times x 3 sets.

(2) Sit on the ground with your knees bent, knees open, feet facing each other, arms bent, hands placed on the inside of the knee joints, press down on the knee joints as hard as possible, hold for 2 seconds, and then return to the original position.

(3) Sit with your legs straight, support your body with your hands, place a soft object (such as a small ball) between your knees, and tie your ankle joints with a rubber band. Practice for 5 minutes. The calves are required to use force to clamp objects.

(4) Stand with your legs apart, knees spread as far apart as possible, chest and back straight, knees slightly bent, slowly lift your heels, then lower them, repeatedly lift and lower your heels until you feel soreness in your calves.

(5) Kick the shuttlecock inward with your calves, alternating between the two legs.

(6) This method is simple and easy to use. The pressure generated by the splint and X/O strap can adjust the ligaments at the knee joint. The advantage is that it does not require surgery and is easy to operate. The disadvantage is that it requires persistence, and the splint and X/O posture correction belt can easily damage the blood vessels and nerves in the knee joint, and in severe cases cause nerve necrosis. Therefore, it is recommended that the X/O posture correction belt be used for 20-30 minutes at a time.

(7) Corrective insoles Corrective insoles are designed based on the normal arch of the foot. When walking or standing, they can give the calf an outward rotation force, which can prevent the aggravation and formation of O-shaped legs caused by poor walking posture. It is easy to use, but it is effective for patients with mild bow legs and not suitable for patients with more severe bow legs.