Posture correction of O-shaped legs

The vast majority of acquired O-shaped legs can be effectively improved through targeted muscle balance training and gait adjustment. Only severe bone deformities before epiphyseal closure or O-shaped legs that seriously affect joint function in adulthood require medical intervention. There is no "one-size-fits-all" correction plan, and the one that suits you will be effective.

To be honest, I have met too many people who are struggling to look good in small skirts and Martin boots. A while ago, a little girl who was a sophomore in college came to my studio with her knees in her arms and said that she followed the online practice of Three Months Book Holding Station. The leg gap has indeed shrunk from 3 cm to 1 cm, but now her knees are weak when going up and down stairs. An MRI found that the patella has moved outward and the patellar tendon is a bit inflamed. To put it bluntly, she only thought about clamping her knees in, and didn't even care that she had a tight iliotibial band. The hard clamps pulled the patella off the normal track, which was not worth the gain.

Many people's understanding of O-shaped legs is still that "there is a gap in the middle of the leg, which means O-shaped legs." Some people even ask "Am I bending my bones and do I need surgery?" There is really no need to be so anxious. You first go to the hospital to take a full-length X-ray of both lower limbs. The orthopedic surgeon will be able to tell you at a glance: If it is really a genu varum caused by congenital or childhood calcium deficiency, the child can wear a brace to intervene when the child is still developing. If there is no pain and no impact on walking as an adult, it is actually completely unnecessary. After all, osteotomy surgery is risky; if the angle of the bone itself is correct, it is basically compensatory genu varum caused by uneven tension of the soft tissue, which is what everyone often calls "false O-shaped legs". This type accounts for more than 90% of adults' O-shaped legs, and they are all adjustable.

When it comes to correction plans, there are actually different tendencies in the industry. Some rehabilitation practitioners advocate "adjustment from top to bottom." They believe that most O-shaped legs are caused by forward tilt of the pelvis and skewed alignment of the lower limbs in the hip external rotation belt. The stability of the core and pelvis must be adjusted first. Some advocates "adjustment from bottom to top", believing that collapsed arches and inversion are the root cause. If the foot support is correct first, the upper alignment of the foot will naturally be aligned. Both of these situations have occurred in the cases I have handled. Last year, there was a mother who was six months postpartum. Her O-shaped legs were caused by her pelvis tilting forward and her center of gravity shifting forward during pregnancy. I first trained her pelvic floor muscles and gluteus medius muscles, adjusted the pelvic angle, and did not touch her legs much. In two months, most of the seams in her legs disappeared; There is a planner who wears clothes all the time. The arch of her foot is almost touching the ground, and the outside of the sole is always rubbed when walking. She is equipped with a custom-made arch pad. She first practices toe gripping and heel raising, and then adjusts her walking posture. It took three months for her leg to slowly straighten. Both methods are useful, but the key is to get the right symptoms.

Don’t be unconvinced. There was a young man who thought he could get better if he tied his legs. He tied his legs tightly every night when he went to bed. After being tied for a month, his legs were so numb that he could hardly walk. When I came here, I touched the collateral ligaments on the inside of his knees and they were all loose. The leggings are not completely useless. If the child's epiphysis has not yet closed, but the knee is varus caused by soft tissue tension, moderate leggings under the guidance of a doctor are indeed effective, but the ligaments and joint structures of adults are stable. Hard leggings will only destroy the stability of the joints, but injure the knees. There are also the amazing "correcting O-shaped legs in 7 days" and "building women's legs in 30 days", which are basically IQ taxes. Think about it, your legs have been crooked for at least five or six years. How can you get them back in a week? Unless I’m giving you a P picture.

Let me tell you a fact that many people don’t want to hear: there is a physiological gap of about 1 centimeter in the knees of normal people. There is no need to pursue the kind of "comic legs" where the knees, calves, and ankles can stick tightly. Many people deliberately buckle their knees in to achieve this effect. Over time, not only will the meniscus wear out quickly, but it will also cause back pain, neck and shoulder pain. It is really not worth it.

When I adjust a user's O-shaped legs, I usually don't teach any training movements in the first two classes. I first ask him to go back and observe his living habits: Does he always like to put his center of gravity on the outside of his feet when standing? Do you subconsciously cross your legs as soon as you sit down? Do you always rub against the soles of your shoes when you walk? If you don't change these little habits, if you practice for 20 minutes a day, you will be maintaining wrong postures for the remaining 10 hours. No matter how much you practice, it will be in vain. Just like if the legs of your wardrobe are crooked, it won't help if you clean the cabinet door every day. You have to flatten the crooked legs first so that the whole thing is stable.

Anyway, when it comes to correcting O-shaped legs, there is really no rush. First, understand your own situation. Don’t follow the trend of practice. If your knees hurt during practice, stop immediately. Don’t force yourself. The gap between your legs will be unsightly at best. If your knees are broken, you will really suffer.