Amazing Steps On How To Fix Bow Legs (#3 Is A Favorite!)
Owning a pair of bowed legs is not only embarrassing for some but also a source of pain. In fact, one of its most bothersome effects is that it limits your leg movement.
Over time, these legs could lead to osteoarthritis in your knee’s inner area that can inadvertently result to swelling, and eventually disrupt your daily activities. Before this condition turns into something even more alarming, let me show you various ways on how to fix your bow legs.
Also, this discussion aims to shut down beliefs that the only way to correct a pair of bowed legs is to undergo surgery. Apart from it being risky and very expensive, surgery can pose numerous side effects such as bone infection, nerve damage, and the dreaded unsightly scarring. Throughout this article, we’ll cover the safe and natural activities that can gradually straighten your legs.
Things You'll Need
1. Yoga Mat
You’ll be conducting some poses that will require you to lie on the ground. This calls for a nice, comfortable yoga mat. Your yoga mat shouldn’t only be comfy, but should also be able to withstand these various poses. I’d recommend a thicker-than-usual mat and a feature that will prevent you from slipping and getting other injuries.
2. Yoga Straps
Your yoga straps should be able to aid you in binding your legs together during certain yoga poses. As long as the straps’ materials are topnotch and able to hold you together, your yoga sessions are slated to become a rewarding experience.
Method #1 Leg-Strengthening Exercises
This sequence may work for you if you’d also like to beef up the muscles around your knee, apart from improving your bow legs. In addition, these are great alternatives to lessen the strain on your tendons.
Note: These correcting exercises are only reserved for those bowed legs that are considered to be “slight cases”.
- 1. Lie flat on a bench. Bend at a knee and put a ten pound weight in between your feet.
- 2. Bend your legs until they touch your butt. Extend your legs.
- 3. Repeat this sequence until you reach progress. With more repetition, you should be able to handle heavier weights in no time.
Method #2 The Wonders Of Pilates
If you’re a fan of yoga, you might also like — Pilates. Pilates can improve vital muscles and improve the alignment of your body. Also, this technique can correct your posture, and ultimately, your bowed legs.
- 1. Lift both of your legs up while your back is on the ground. Keep them together as you continue to lift them up and down quickly during this sequence.
- 2. Add lifting your torso off the ground. I’d also recommend the tightening of your abdominal muscles to the routine to make this method all the more pronounced with its results.
Method #3 Speaking Of Yoga
If pilates made its way in this list, it’s just impossible that everyone’s favorite yoga won’t. Although the exercises that can improve your flexibility and realignment in this section require a little more effort than usual, this technique can also be deemed as a challenge for those with bowed legs.
But fret no more as the reliable yoga straps should be able to handle this dilemma. With patience and determination, you'll be able to correct your posture and straighten these bowed legs in time.
- 1. With a yoga strap, use it to bind your legs together.
- 2. Try some yoga poses. Include poses such as the forward bends and cow face in your routine as these can aid in strengthening your legs and correct their position at the same time.
Method #4 Massage Therapy For Children
This technique may do some great wonders, especially for young children. Please note though that it may take longer as your therapist will usually move your child’s leg back and forth in repetitions. Your therapist will also perform a “knee bend” on your child as he is lying down for a provision of greater support.
As instructed by the doctor, you can perform the steps as follows:
- 1. Let your child lie down on a surface.
- 2. Bend his knee and push it towards his chest. You can do this sequence repeatedly if you’d like to see noticeable results.
Note: You can also opt for special leg braces or shoes that can accommodate this condition. Meanwhile, these “correcting” wearables are normally only considered for children with severe cases. As such, the braces are only applied while your child is young. These are then removed once the bones have corrected themselves.
Method #5 The Hip Adductor Muscles Test
Recently, reports have indicated that a weakness in the adductor muscles in the hips can result to several deformities that include bow legs. There is now a step-by-step instruction on how to determine of these muscles are weak.
Your adductor muscles are a group of muscles that lines your inner thigh. They pull your body part toward the midline. They balance your pelvis and oppose adductor muscles.
The steps are as follows:
- 1. Sit on a chair and check your feet. If you feel like it’s difficult to bring your knees together while sitting down, then most likely your adductor muscles are weak.
- 2. To correct, try to bring your knees, ankles and toes together. You can return to this position whenever you sit down for best results. If done repeatedly, your adductor muscles will be strengthened.
More correcting sequences:
- 1. Lay down on your side and place one hand in front of your body so you can keep your balance. Your other hand should support your head.
- 2. Take one of your legs and place it over the other as you balance yourself.
- 3. Raise the leg. It should be adjacent to the arm supporting your head. Exhale as you move this leg in an upward position. Ensure that you don’t jerk it too abruptly. Compose and take your time as make this move slow and gradual.
- 4. Repeat the sequence with both legs several times.
Another method that is relative to the sequence above is completed from the same position. The only difference is that you’ll be leaving the one leg in an upright position as you take the other one on the floor. Rotate it from the ankle for at least 3 seconds.
For both sequences, perform a repetition of about 5 to 10 times. Ensure that your posture and hips are upright during the exercise. And as I have always encouraged, please consult with your healthcare provider first before doing these exercises.
Method #6 The Need For A Surgery
I’m placing this option at the last for evident reasons — you should try to correct this condition first before heading for this procedure. However, if the bow leg condition is already severe, surgery may be the only alternative that is left as your bones might already be surgically broken or are realigned. The usual recovery time for a bow leg surgery can be up to ten weeks.
Meanwhile, the price for bow legs surgery differs depending in the country that reside in. Some operations are rendered free like the provision in the United Kingdom. On the other hand, the provision in other countries depends on the severity of the condition.
More Tips To Further Improve Your Condition!
Perhaps the most permeating revelation that has been found out recently is that bowed legs are a result of Vitamin D deficiency. As such, increasing your Vitamin D level is crucial in correcting your condition. In addition, upping your “D” intake will help in preventing rickets which cause bow legs to develop as well.
Foods packed with Vitamin D are fatty fish such as tuna, mackerel and salmon. Six ounces of cooked salmon comprises of more than 600 international units (IU). You can also opt for beef lover, cheese and egg yolks. I’d also recommend some dairy products, orange juice, soy milk and cereals, too.
The consumption of foods that are filled with Vitamin D would depend on your age. For people between 1 and 70, you are encourage to take 600 IU while people from age 71 and above are advised to consume 800 IU. Now, your physician might recommend a higher intake of Vitamin D especially if you’re not getting enough of it or if you’re on the verge of getting osteoporosis.
Various exercises can now improve the state of your bowed legs. Unless the condition of which is already severe, the next direction you should take is to speak with your doctor who will most likely require you to undergo surgery. Other than that, these collated exercises should guide you enough in correcting these legs.
Your diet also plays a crucial role in attaining a more straightened pair of legs. To recap, pile on foods that are rich in Vitamin D. But before adding them into your diet, it should be wise if you talk this out first with a healthcare provider who will determine how much Vitamin D you’re essentially needing.
If you have more sequences or tips that can help fix a pair of bowed legs, please feel free to drop them in the comment section below!