Areeb Ali in this article examines "correcting crossed legs with sports exercises." Knock, cross leg, or Genu valgum Knees is actually a type of knee misalignment, which, in this case, rotates the person's knees inward.
When people with crossed knees stand, there is a gap of 3 inches or more between their ankles. This distance is due to the fact that their knees are bent too far inward, so to speak, and they cross in the shape of a symbol.
In general, it should be said that crossed legs are common in young children and are usually corrected with growth. However, in some children and big ages, this correction may not take place, and the structure of the knees may not return to its normal form.
In this case, this problem can be solved to some extent by doing related exercises. In this article, we are trying to investigate the problem of crossed legs and correcting crossed legs with sports exercises.
Cross leg and its causes
Injury or infection in a person's knee or leg
severe deficiency of vitamin D and calcium
obesity
Arthritis in the knee
In general, this situation cannot be prevented, but its effects can be minimized. Physical therapy and exercise can often be better alternatives to surgery. In the following, we will provide methods to correct cross-legged posture with sports exercises.
Cross-leg correction with exercise
In general, crossed legs in big ages are nothing to worry about. In some cases, this problem may arise due to a person's muscular imbalance. The hip, ankle, hamstring, and quadriceps muscles are vital for supporting the knees, so if any of these muscles are weak or too tight, knee problems may occur. Strengthening and correcting these muscles can definitely help support the knee joint and, in some cases, correct cross-leg.
Stretch with a single leg band
This exercise uses a resistance band to help strengthen the hip flexors.
Step 1: You should stand parallel to the band while the band is firmly attached to a fixed object at ankle height.
Step 2: Finally, wrap the resistance band around the ankle furthest away from the support object.
Step 3: Pull the resistance band outward by turning your leg. When the person's leg is stretched as far as it can go, the position should be paused for two seconds and then carefully returned to the neutral position.
This should be repeated between ten and fifteen times for each leg.
cake bake
This exercise helps coordinate stepping activities and strengthens one's outer thigh muscles.
Step 1: First, the person stands and spreads his legs hip-width apart and wraps a circular sports band just below his knees.
Step 2: Slowly lift one leg back and up as if preparing to hit a ball.
Step 3: Hold this position for a few seconds, then return to a standing position.
This should be repeated between ten and fifteen times for each leg.
Lounge
This exercise improves the strength and coordination of the leg and hip muscles.
Step 1: From a standing position, a person moves one leg forward a few feet and keeps his hands on his hips.
Step 2: Bend both knees so that they have a 90-degree angle and sink to the ground.
Step 3: Slowly return to a standing position.
This should be repeated between ten and fifteen times for each leg.
In conclusion
One of the common problems that can be seen in the knees, especially in children and young people, is the problem of crossed legs, also known as valgus or knock knees. Of course, this problem can be caused by various reasons in ages as well, such as obesity, infection, arthritis of the knees, etc.
The remarkable thing about this phenomenon is that it is possible to reduce the effects of this complication by doing proper sports exercises and avoiding surgery. In this article, we investigated the correction of cross-legged posture with sports exercises and presented some exercises suitable for this problem.
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