How to quickly correct leg deviation?
In our life, people actually pay more attention to leg shape, especially girls, who want their legs to be long and straight. Here is how to quickly correct the leg deviation.
How to quickly correct 1 How to quickly correct if the leg is not straight? Generally, you can wear a corrective stent or choose surgical treatment to achieve the effect of rapid correction. Severe cases can be treated by surgery, and they will return to normal in about three months to six months, achieving the effect of rapid correction.
Yoga corrects leg straightness
1, down dog type
Kneel on the floor, move your center of gravity forward, and hold down the floor. Hook your feet, lower your body, rest your abdomen on your thighs, stretch your arms forward, and press your fingers completely open to the floor. Inhale, kick, push the ground, and lift your hips.
Exhale, stand with your feet down, your feet are hip width apart, ten toes and fingers are pressed to the floor, and your center of gravity shifts to your feet (if you feel a strong stretch on the back of your thighs, you can take a step forward and bend your knees slightly).
The calf muscles are tightened, and the anterior thigh muscles are tightened to lock the patella upward, and at the same time, the posterior thigh muscles are tightened. The ischium is fully pulled upward and backward, the ischium coccyx points to the sky, and the muscles behind the waist are tightened. Keep the back flat, and the spine extends towards Baihui point on the head.
Shoulders are pressed down, and the shoulder blades are abduction and tightened in the hip direction. The neck is relaxed, the head is naturally drooping, the arms are tightened and rotated inward, the outside of the palm is pressed down, and the elbow is opposite to the eye to prevent the joint from overstretching.
2. Dog style with one leg down
Start with the downward dog pose, with your feet together and your thumbs together. Keep your left heel touching the ground, lift your right leg to form a one-legged dog pose, and then bend your knees. Try to keep the heel of your right leg close to your hips and stretch your knees as much as possible. Raise your head and look to the left, stretching and bending your spine. Keep your feet and head as close as possible. Keep this action, take five deep breaths and then relax.
Step 3 Stretch the half bridge
Start with the one-legged dog pose, slowly lower your right leg and straighten your right arm. Just turn your body 180 degrees, face up. Then adjust your legs so that they are parallel and slightly wider than your crotch. Support your legs hard, raise your hips as much as possible, and stretch your hands as much as possible. Stick to this action, take five deep breaths and look at the outstretched arm or roof at the same time.
4. Sprint style
Start with the dog pose, inhale, and then put your right leg between your hands, just like a soldier. Bend over, put your right arm through the bent knee, and keep your right ankle with both hands. Keep your center of gravity and stick to this position. If the inner thigh is really overburdened, you can support it on the floor with one hand or both hands.
Hold this position and take five deep breaths. Then relax your hands on the floor, retract your right leg, relax with a series of yoga moves (four pillars-upper dog-lower dog), and then continue the left movement.
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How to quickly correct the deviation of the calf? 2 What are the ways to straighten your legs?
Method 1
(1) Stand up straight, put your feet together, bend your knees and do squats and sit-ups for 20 ~ 30 times each.
(2) Bend down, and make circular movements with both hands and knees to the left and right for 20-30 times.
(3) Keep your feet slightly open, bend over, and tuck your knees in your hands to stop your knees from leaning inward. Stop for 10 second each time and do it for 5 ~ 10 times.
(4) Stand with two feet in parallel and do toe abduction and internal rotation with the heel as the axis; Then do heel abduction and internal rotation 20 ~ 30 times with tiptoe as the axis.
(5) Sit in a chair and try to hold the book with your calf for a while. If you tie your knees with a rubber band, the effect will be more remarkable.
(6) Sit on your knees, your waist collapses, your feet slowly move outward, and your waist will gradually straighten. Do 15 ~ 20 times.
(7) You can use the muscles in different parts of your leg by slightly changing your standing posture, which is the biggest feature of squat. Knees and thighs are close together when squatting, which is very effective for correcting O-legs. The lower you squat, the better.
Method 2
1, lunge side leg press, press one leg 30 times, alternately twice each.
2. Barbell squat legs, lift a medium weight barbell on your shoulders, and your legs are about shoulder width apart. Slowly squat down to full squat (knee angle is less than 90 degrees), and then quickly clamp your legs upright. 1 group 8~ 10 times, 4~6 groups in total.
3. Squat with your legs together, stand with your feet together, bend over, support your knees with your hands, and do the action of pushing the clip inward (don't separate your legs), then do the squat standing 1 time, and then do the action of turning your knees left and right 1 time, and so on, every 15 times 1 time.
4. Legs should be put out and clamped inside, and every 15 times is 1 group, and 4 groups are done in total.
5. Put a book between your legs, sit in a chair, straighten your legs, and put a book with appropriate thickness on the upper ankle (lower leg) for several minutes to keep the book from falling. When practicing, you can tie a rope at the lower part of the knee joint, which is better.
6. Two people do anti-leg flexion and extension exercises, 8 times for 1 group, totally 4 groups.
If an adult wants to correct his leg shape through the efforts of the day after tomorrow, he can try the above methods and must persevere. If he is a child, besides correction, he should pay more attention to calcium intake. Supplementing enough calcium contributes to the growth of bones.
If the legs are not straight, different methods should be taken according to different situations and different leg straightness. O-leg is also one of them, which can be corrected. The other is that the leg muscles are uneven and need exercise.
1, adjust the walking posture.
People with O-legs usually walk in a figure of eight, that is, when walking, their toes are divided outwards. When walking, the legs will exert outward force, and the knee joints will receive outward force. Over time, when standing, the knees will not be able to come together and become O-legs. Therefore, we must first adjust our walking posture and learn to focus on the inside of our legs. A good walking posture should be that the body is upright, the waist is straight, the eyes are looking straight ahead, the arms are relaxed, and the body swings naturally at both sides, the toes protrude slightly outward or straighten forward, and the steps are even.
You may feel awkward at first, and you have a feeling that you can't walk. After a long time, it will be fine naturally.
2. Remember to do the clamping action as soon as you have time.
Whether waiting for the bus, in the office or watching TV, always remember to straighten your legs and clamp your knees hard, 3-5 times a day, about 15 minutes each time. This can not only correct the leg shape, but also have the effect of stovepipe, especially stovepipe.
3. Sitting posture
You can't sit cross-legged, cross-legged or kneeling. These three sitting postures are likely to bend the leg shape.
4. Standing posture
Can't stand on one leg for a long time. When standing in a relaxed posture, the legs and knees will also receive outward force, and the pronation angle will increase. After a long time, O-shaped legs will be formed, or the O-shaped legs will be aggravated.
5. Sleeping position
Never cross your legs when you sleep. The posture of crossing one's legs to sleep will support the knee joint outward, which will lead to the change of leg shape.
Step 6 exercise
As we all know, playing football, practicing martial arts, playing table tennis and other sports will lead to O-legs. In fact, many track and field sports, if the posture is incorrect, will give the knee joint a stronger outward impact, which will lead to O-shaped legs. Therefore, the proportion of O-legs among athletes is very high.
7. Diet
The skeleton has been shaped in adulthood, mainly because of the soft tissue of the joint ligament. Therefore, there is no need for special calcium supplementation. But for children, it is necessary to ensure adequate calcium intake.
Conclusion: After reading the above, I think everyone should have a certain understanding of the related contents of leg straightening, and also know what methods can be used to correct leg straightening. Legs that are not straight will make people's legs look flawed, so if you find your legs are not straight in life, you can try the above methods.
How to quickly correct the straightness of the calf? What is the reason for the straightness of newborn calves?
First, it is normal for a baby's calf to bend. Because the muscles attached to a long bone (tibia) on the inside of his calf are thinner than those on the outside, it seems that the baby's calves are a little bent, which is really an illusion. Moreover, the fetus has toe inversion, which is caused by the fetus being held together in the mother for a long time. After the baby is born, the limbs will slowly "stretch", but some babies "stretch" slowly, and their toes will bend inward when learning to walk, making them unstable.
Second, 1 year-old, the leg is slightly bent, and the X-ray film also shows that the calf bone is bent, but there is no X-ray manifestation of rickets. This is because at this time, the child has just started walking, and his legs can't follow his own weight well, so he temporarily bends his calves and will return to normal at the age of 2-3, and X-rays also show that the original leg bone bending phenomenon has been corrected.
These two situations are normal phenomena. For babies with flexed toes, their feet will lean inward, but their feet and knees are basically fine. "Duck's foot" baby is unstable and easy to fall. If the baby's condition still doesn't improve after he is 2 years old, the doctor may put a splint on his baby's little foot and correct his foot shape with a limb frame, which may take a year.
Third, if the situation still does not improve by the age of five or six, the doctor will consider operating on the child to relax the muscles of the child's foot. The so-called abnormality is that the baby suffers from severe rickets, and osteoporosis and softening are caused by calcium deficiency. When the child stands or walks, the lower limbs can't bear the weight and the lower legs bend. These are what we call "O" legs and "X" legs. Children with "O" legs are more bent than normal.
Fourth, the two ankles are checked together. The two knee joints are often separated and cannot be together. The gap between the two knees is greater than 3cm. X-shaped legs have knees close together, but ankles cannot be close together, and the ankle spacing is more than 3cm.
On the X-ray film, there are not only the bending of the calf bone, but also other features of rickets. It should be said that the baby's calf bending is a normal phenomenon, and the calf bending caused by rickets is a minority after all.
It is normal for a newborn's feet not to be straight or bent. Mothers don't have to worry too much about bending disappearing as their children grow up. If the child doesn't get better when he is older, he should go to the hospital to consult a doctor, and the doctor will find a suitable treatment. It is common for newborns to bend their legs in the early stage. Most babies have this kind of situation, so parents should put their minds right.