When your legs are not aligned straight at the hips an abnormal force across the knee can cause pain and lead to premature arthritis of the knee. This deformity known as bow leg can also result in pain in the hip and ankles. There are a few main reasons for a person having bow legs. They can be a result of an injury or disease.
Depending on your reason for having this condition decides how to treat it. Some of the causes are:
* Injury, fracture or trauma that did not heal correctly.
* Lead or fluoride poisoning.
* Rickets are a lack of vitamin D in the body and can cause bow legs.
* Blount’s disease.
There are surgical corrections and exercises to help treat and correct this alignment once you know why the condition exists. A blood test can be performed to rule out a blood disorder such as Rickets being the cause. If it is a bone alignment issue than you may be able to correct through bow legs correction exercises.
Exercises to Straighten Bow Legs
When the ankles and feet are closer to each other than the knees this is referred to as, genu varum also known as bow legs. When you are born this is a typical formation. however, as you grow the condition should fix itself. It the condition does not fix itself by the age of three then it will be assumed you will be bow-legged.
Exercises to straighten bow legs are designed to improve the muscles in the upper thighs and knees allowing for you to change your leg’s position. This is something you will need to perform steadily as it is not a quick fix. Pilates and yoga can be used to change your posture and decrease the severity of bow legs, but in some cases surgery may be required.
These are some exercise techniques to follow for bow legs correction:
Leg strengthening exercises
These are aimed at strengthening the muscles around the knee area. They are intended to reduce the strain on the tendons and joints and improve the bow legs. These bow leg correction exercises are only intended for cases that are slight.
– Lying flat on your bench, bend at the knee and put a ten pound weight between your feet. Bend your legs until you touch your butt and then extend the legs. Repeat this process several times to gradually progress. As you continue with this exercise you should build yourself up with heavier weights and more repetition.
These are a lot like yoga and are able to improve your vital muscles, realign your body and correct posture and bow legs. The ballerina arms and roll ups provide the power to tone your legs and develop muscles in your stomach area.
– Lift both of your legs up while lying on your back, keeping them together. Continue to lift the legs up and down quickly as they stay close together the whole time. Add lifting the torso off the ground and tightening abdominal muscles to the routine.
These are not the easiest way to exercise, but are great for improving your flexibility and alignment. Yoga can be a challenge if you have bow legs. however, with the use of yoga straps you should be able to correct your posture and straighten your bow legs.
– Use a yoga strap to bind your legs together, and then try some yoga poses. Include both forward bends and cow face in your routine to help strengthen your legs and correct their position.
This is especially helpful in young children. The therapy is conducted over a prolonged time as the therapist will move the child’s leg back and forth repeatedly. When the child is lying down a knee bend is done also to provide even greater support.
– While the child is lying down, bend their knee then push it towards their chest. In order to see noticeable results the process has to be repeated multiple times.
Special leg braces or shoes can also help to correct the bow leg. These are normally only considered in severe cases and in children. The braces are applied while the child is young and only until the bones have corrected themselves.
Hip adductor muscles
There has been reports that a weakness in the adductor muscles in the hips can cause deformities such as bow legs. To determine if your adductor muscles are weak follow these steps:
– Sit in a chair and look at your feet. If it is difficult to bring your knees together while sitting down then there’s a good chance your adductor muscle is weak. You can begin to strengthen this muscle by bringing your knees, ankles and toes together. Practice sitting in this position whenever you sit down as this will increase the strength of the adductor muscle.
The adductor muscles are a group of muscles lining your inner thigh. They are responsible for balancing your pelvis and you can do exercises to improve their strength and correct bow legs.
Lesson one is to lay down on your side and place one hand in front of your body to keep your balance, and the other hand to support your head. Take one leg and place it over the other as you balance yourself. Then raise the leg adjacent to the arm supporting your head, while exhaling as you move this leg into an upward position. Do not jerk it too fast, take your time and make the move slow and gradual. Repeat the process with both legs several times.
Lesson two is completed from the same position as lesson one only this time you will leave the one leg in an upright position as you take the leg on the floor and rotate it from the ankle for about three seconds.
Repeat the movements in both lessons about five to ten times. Make sure your posture and hip are upright during the exercise.(ALWAYS consult your doctor or physician before beginning use of ANY Exercises to ensure it will be safe for you to use.)
If the bow leg condition is severe, surgery may be the only option. Your bone would have to be surgically broken and realigned. Recovery time for this type of surgery can be up to ten weeks.