The most effective way to change calf valgus
The most effective way to change calf valgus, whether a person's leg shape is good or not can actually be seen by whether there is a gap between his legs. Generally speaking, the perfect leg shape is mostly long and straight legs. The following are the most effective ways to change calf valgus.
How to improve calf valgus 1?
Steps: Correct the usual walking posture.
That's all that matters.
Many people like eight inside and eight outside, and this habit must be corrected.
When walking, tighten the core, hold your head high, open your shoulders and keep your pelvis neutral. Don't lean forward or backward.
Rely on the gluteus maximus to drive the thigh to exert force and reduce the stress on the calf.
Note that when the sole touches the ground, the whole sole touches the ground together, not the outer sole touches the ground first.
Accustomed to the correct walking posture for a long time, the muscles of the calf are not so obvious.
Step: Don't cross your legs.
Many people will habitually cross their legs once they sit down. Don't do this! Cross-legged has a great influence on leg shape, whether it is thigh or calf.
Step 2: Relax the tense lateral muscles.
Due to the long-term overuse of the lateral muscles of the calf, the lateral muscles are developed and in a state of tension, so it is necessary to stretch and relax the lateral muscles of the calf. You can roll along the muscle direction with a foam shaft or fascia massage stick.
Then if something happens, stretch, leg press and massage at home or in the office.
Step 2: Exercise the weaker internal muscles.
This can pull the muscle balance back a little. If the inside is strong, you won't always use the outside to exert your strength when you walk. I recommend some exercises for you.
Action 1
Try to clamp things with your calves and practice recycling with bare joints, starting with thick books and slowly changing them into thin ones. Clip 10 seconds as a group, and repeat 3 groups.
Action 2
Stand with your feet shoulder-width, tiptoe eight times, tiptoe 15 times. Repeat three groups.
Action 3
Lie flat, with your feet against the wall, raise your calf to about 90 degrees of your thigh, separate your feet from your shoulders, spread your toes outward, press your toes against the wall to clamp pp, and lift your hips slightly, keep the muscles inside your calf exerting force for 5 seconds, and then restore and repeat, and do it for 20 times in a group of 3 groups.
It is best to stretch and massage your calves after each exercise! And set aside 5 minutes for stretching massage before going to bed every day, and form a habit over time.
The most effective way to change calf valgus 2 How to correct the problem of calf bending?
Children's calves are bent because of their young age. Leggings and orthoses can be used to help correct the legs. The sooner you correct it, the better the correction effect will be. However, it is necessary to pay attention to correction, and at the same time, give children more calcium and more sunshine, which will help promote the absorption of body bones and help the correction effect.
It is relatively difficult for adults to bend their calves. Adult bones are mature. If you want to correct them, you can help them through surgery. According to the actual bending situation of your leg, you can do corrective surgery and alleviate the problem of leg bending.
In the recovery period, patients with leg bending should pay attention to their walking posture and try to keep their bodies upright, which will help improve the symptoms of leg bending.
Before going to bed, you can correct your leg shape in a certain way, cling to the wall and stand with your legs together for a while, which can help correct your leg shape. The degree of leg bending is not too serious, which can be corrected by practicing yoga and aerobics. For patients with severe leg curvature, treatment is needed, which is also the place to pay attention to.
The most effective way to change calf valgus 3. Causes of leg pain
weary
Pain caused by excessive fatigue. For example, walking for a long time or exceeding the usual activity, wearing uncomfortable shoes to exercise, especially for female friends, wearing high heels for a long time is easy to cause leg pain. You can soak your feet with hot water of sea salt or mint leaves and mint tea, which can eliminate fatigue and relieve pain.
Deficiency of vital qi
Leg fatigue and soreness are mostly related to qi deficiency. Traditional Chinese medicine believes that it may be caused by external factors such as wind, cold and dampness, or by excessive internal factors such as anger, thinking and fear, or by internal factors such as fornication, kidney essence injury, trauma and bone injury, and wet and cold food injury to the spleen.
catch cold
Muscle twitching and soreness caused by cold. In hot summer, some people soak in cold water for a long time, or sleep in a low-temperature air-conditioned room, or a fan blows air on their legs for a long time, which will lead to cold entering the body. A faster way to relieve it is to soak in hot water or hot compress.
be deficient in calcium
Calcium deficiency leads to cramps and leg pain. In this case, it is necessary to supplement calcium properly. Personally suggest food supplements, such as soybean pig's foot soup, bean products, dairy products, etc. These foods are rich in calcium and are easily absorbed by the human body. If the calcium deficiency is serious, you can take calcium tablets for a period of time under the guidance of a doctor, but the duration should not be too long, otherwise there will be certain side effects.
phlebeurysma
Varicose veins are common and frequently-occurring diseases in the venous system of human lower limbs. Varicose veins generally develop slowly. In the early stage, it only shows varicose veins bending and protruding or leg pain and discomfort, but it can gradually appear with the progress of the disease. Cramp; , itching, pain, dermatitis, pigmentation, thrombosis, bleeding and other complications, and finally can form incurable ulcers, commonly known as; Old rotten legs; Severe cases can lead to amputation and other symptoms.
poison gas
Leg swelling and pain caused by volatile gas poisoning. This happens mostly in newly renovated rooms or newly bought furniture. The first thing to do is to isolate toxic substances, keep the room empty and ventilated, and use substances such as tea, green plants and activated carbon that can absorb and neutralize toxic gases. Patients should drink plenty of water and eat detoxified foods such as milk and mung beans according to the different degrees of toxic substances.
What about leg pain?
Keep the correct walking posture.
When walking, the core area of the body should exert force to drive the lower limbs to move, not just the lower limbs. When your feet exert force, your center of gravity should transition smoothly. Don't lift your back foot if your front foot is not implemented. Upper and lower limbs should be coordinated.
Upper limb movements: Hold an empty fist, bend your elbow 90 degrees and swing back and forth alternately. When swinging your arms, don't put your hands over your shoulders or under your waist. Lower limb movements: the left foot is forward, the heel touches the ground first, the body center of gravity moves forward, and the whole foot touches the ground. After stepping on it, move your right foot forward and move left and right alternately.
Take the form of alternating fast and slow
When walking too fast, the calf muscles will be in a state of tension for a long time, which is prone to soreness. At this time, you can take the way of alternating fast and slow. According to your physical condition, you should walk fast for a while, then slow down for a while to relieve the tension of calf muscles. At the same time, we should pay attention to not hooking our feet when walking, or walking with "splayed feet", and always keep our toes forward.
Fully stretch the calf muscles after walking.
Kneeling on the heel and slowly leaning back can stretch the anterolateral calf muscles for 20 ~ 30 seconds and repeat 2 ~ 3 times.
Stand with your legs lunged forward and backward, with your heels on the ground, your hind legs straight, and your body's center of gravity pressed forward. You can stretch the muscles at the back of the calf for 20 ~ 30 seconds, alternating left and right, and repeating it for 2 ~ 3 times.
Go quickly to relieve leg pain.
In the process of walking, on the basis of standard walking posture, toe walking and heel walking can be interspersed to enhance the strength of calf muscles and delay the occurrence of muscle soreness.
What should I do if my calf aches after running?
Stopping running immediately will aggravate the calf pain during exercise. When you don't exercise, you won't feel too much pain. Some people will disagree and keep running. This will aggravate the injury of calf muscles. When you feel pain in your calf, you should stop running immediately and check the painful part of your leg.
After the symptoms of calf pain appear, stop exercising and rest, and use ice packs for ice treatment, which can relieve the pain.
Massage the calf pain within 24 hours, rub safflower oil until it hurts after ice compress, and massage clockwise. If the pain is still worse, you should seek medical advice in time.
It is very important to do some stretching exercises after leg stretching exercises, which can: increase muscle activity and get into exercise quickly; Increase muscle ductility and reduce strain and tear during exercise; Increase the range of motion of joints and improve the quality of movements.