How to fix x-shaped legs. Correction of valgus deformity of the lower extremities and legs

O-shaped curvature (varus deformity) is the most common reason for cosmetic orthopedic correction of the shape of the legs (about 15-20 times more often than X-shaped curvature).

Classification of leg shape (Artemyev A.A., 2001):

Perfect legs;
True O-shaped curvature (varus deformity);

Below is a video on how to fix crooked legs

What is O-shaped curvature

Using the classification, it is easy to independently determine what shape your legs are and decide whether something needs to be changed or not.

Perfect legs. The knees, calves and feet close together, with three spaces between them.
True O-shaped curvature (varus deformity). The knee joints do not close when the feet are closed, and a spindle-shaped defect of the internal contour is formed from the perineum to the feet.
Associated with the distribution of soft tissues on the lower leg. With false curvature, the knees and feet close together, but the calves do not. As a result, a soft tissue defect is formed from the knees to the ankles, and the appearance of thin and crooked legs is created.
- the knees close, the feet do not close.

It is very important that timely correction of shin deformities allows not only to achieve a very good aesthetic result, but also prevents the development of diseases of the knee joints in adulthood and old age. Incorrect distribution of loads during varus deformity leads to uneven and premature “wear” of the knee joints.

Therefore, timely correction of the curvature of the legs is a measure to prevent arthrosis of the knee joints.

Three options for correcting the shape of the legs

You can rest assured that we will make perfect legs in almost any case. The point is how long this process will take. We offer three ways to correct leg varus deformity:

Ilizarov correction (see details below);
Express method;
Improved express method.

Express methods involve fixation with a pin, which significantly reduces rehabilitation time - in fact, you can begin active rehabilitation within 19 days after surgery

If you think you have false curvature -

Principles of leg shape correction using the Ilizarov apparatus

O-shaped curvature- the most common reason for cosmetic orthopedic correction of the shape of the legs (about 15-20 times more often than).

The general principle of correcting the shape of the legs is the intersection of the bone in the area of deformity and fusion in the correct position.

To perform an osteotomy, it is not necessary to make a large skin incision. A small (5 mm) puncture and one suture are sufficient. With an aesthetically favorable distribution of soft tissue on the lower leg, an excellent result can be achieved without completely crossing the bone, but only by breaking it on one side. This allows us to expect a reduction in treatment time by 5-15%.

After crossing the bone (osteotomy), it is necessary to bring the limb axis to the correct position and fix it in this position until fusion.

X-shaped deformation is corrected in the same way, only the direction of displacement of the bone fragments is exactly the opposite.

The ideal device for bringing the limb axis into the correct position and fixation is the Ilizarov apparatus. Unfortunately, not everyone realizes the possibilities of this method. The maximum experience in using the Ilizarov apparatus has been accumulated in Russia. For the purpose of aesthetic correction of the shape of the legs, we have been using this method since 1996. During this time, more than 1.5 thousand corrections and lengthenings of the femur and tibia were performed for a variety of conditions - different leg lengths, improper healing of fractures and, of course, with increased height and cosmetic correction of shape.

The Ilizarov apparatus allows:

correct angular deformity;
perform medialization;
eliminate rotational displacements;
remove the protruding head of the fibula;
lengthen a limb.

More simplified open-loop designs have limited capabilities. At the same time, the Ilizarov apparatus can be covered with trousers without any problems and weighs only 900 grams.

Angular correction

Angular correction is the easiest way to correct the shape of your legs. At the request of the patient, using the Ilizarov apparatus, any curvature can be corrected, regardless of the type and severity.

The effect of angular correction in cases of pronounced O-shaped curvature of the legs.
On the left is a 19-year-old girl, on the right is a 26-year-old man.

A prerequisite for obtaining an excellent result by performing angular correction alone is an aesthetically favorable distribution of soft tissues on the lower leg - when the calf muscles are located along the inner surface of the lower legs. The reason for this condition lies in the peculiarities of the attachment of the head of the gastrocnemius muscle, and not in the fact that the muscles are not “pumped up”. Physical exercise in this case will not lead to success.

When correcting varus deformity, medialization can be performed simultaneously, which will significantly improve the aesthetic effect.

Medialization of the tibia

Medialization is the inward displacement of the peripheral (lower) fragment of the tibia after osteotomy. In modern pin-rod devices, this procedure is performed at the patient’s request almost painlessly and gradually by twisting the rods in the process of correcting the curvature.

At the request of patients, angular correction is complemented by medialization in almost 60% of cases and significantly improves the aesthetic effect.

Rotation

Rotational displacement is caused by the installation of the limb in a position of displacement around the longitudinal axis.

This type of deformation occurs in 2-3% of cases and can be unilateral (asymmetrical) or bilateral. Correction of rotation is carried out in case of significant severity or asymmetry on different legs.

Appearance of a 19-year-old patient before and after combined correction
(angular correction + medialization + rotation + lengthening of the legs by 3 cm).
On the right are radiographs during the correction process.

Reduction of the protruding head of the fibula

A protruding head of the fibula in combination with varus deformity occurs in no more than 1% of cases.

Appearance of a 26-year-old man before and after correction (correction of varus deformity + reduction of the head of the fibula + lengthening of the tibia by 1.5 cm)

Lowering the head of the fibula involves lengthening the legs by 1-2 cm, which significantly enhances the cosmetic effect.

Elongation

Limb lengthening is based on the discovery of G.A. Ilizarov - biological tissues respond to stretching with regeneration. This is achieved by increasing the distance between the rings of the apparatus, which entails an increase in the distance between bone fragments and, accordingly, stretching of the tissue.

Scheme of limb lengthening using the Ilizarov apparatus

(correction of O-shaped curvature + medialization + lengthening 4.5 cm)

Lengthening by a small amount (2-4 cm) in order to optimize proportions significantly improves the aesthetic effect when correcting curvature of the legs, completely changes a person’s self-esteem, and often his lifestyle.

Ways to reduce treatment and rehabilitation time when correcting crooked legs

The average time from surgery to removal of the devices is 3 months. In the case of leg lengthening, you need to add approximately 1 month for each centimeter of lengthening. The specified period assumes a gradual increase in loads and activity during the fixation process and the ability to fully load the legs and walk freely without restrictions immediately after removing the devices. You can remove the devices earlier, for example, after 50-60 days. However, after this you will have to sharply limit the load (even walking with crutches) for another month and a half until the final fusion occurs.

There are the following ways to reduce treatment time:

a gradual increase in loads on the legs (under the supervision of a doctor) reduces the time of fixation with Ilizarov apparatuses by 5-10%;
incomplete osteotomy reduces the fixation period by 5-15%.

Alternative correction methods (without Ilizarov apparatus)

osteotomy with plate fixation allows you to correct curvature of the legs without Ilizarov apparatus;
osteotomy with devices moving the legs into the correct position and subsequent transition to fixation with a rod allows you to remove the devices approximately a month after the operation and immediately begin rehabilitation.

Features of rehabilitation

Rehabilitation is recovery from temporary limitations of function. After surgery, restoration of motor activity should occur gradually and strictly in accordance with the doctor’s recommendations.

The gradual expansion of the activity regime is facilitated by the use of special means of support and movement.

Modern means of support and movement after surgery

Additional information and frequently asked questions

At the decision-making stage and during the correction process, additional questions often arise. Answers to all the questions listed below - Here you can find out what examination is necessary before surgery, how to properly take photos for an absentee consultation, and much more.

Often asked:

— Will exercises help correct the true curvature of the legs?
- No, they won’t help. The reason is bone deformation, which is the reason for this shape of the legs.

— Will exercises help in cases where there is false curvature of the legs?
- No, they won’t help. False curvature of the legs is associated with the distribution of soft tissues. Many people believe that there is a deficiency of soft tissue, the muscle is not “pumped up”. In fact, muscle volume in all people is usually proportional to the volume of the lower leg. But for some, the calf muscle is located on the inner surface, it is clearly visible, and it’s beautiful. Other people seem to have small calf muscles. In fact, the volume is sufficient, but these muscles are displaced posteriorly. Exercises will increase their volume, but this will not reduce the deficiency of the internal contour, which actually creates the impression of false curvature of the legs.

— The child’s legs are crooked, what should I do?
- If the child is between 0 and 8 years old, then the shape changes at this age. You just need to observe. If this causes serious concern, and the curvature is pronounced, then you need to contact a pediatric orthopedist to identify various diseases that can cause deformation of the legs. The effectiveness of massage, exercise and other conservative methods at this age is greatly exaggerated. If the deformity is a consequence of diseases, for example, Blount's disease, then the operation should be performed without delay. If the curvature of the legs is a structural feature, then it is better to wait until the growth zones close. This usually occurs between the ages of 14 and 18. This is the optimal age to correct the so-called. idiopathic varus or valgus deformity.

— Does shin deformation affect the position of the foot?
- Yes, it does. As a rule, these are interconnected processes. Parents pay more attention to the position of the foot, as problems arise with the selection of shoes. In fact, in such cases it is necessary to examine the entire child. The shape of the entire lower limb needs to be assessed. In 90% of cases of foot deformity, a careful examination will reveal deformation of the knee joints, different leg lengths, and much more. Moreover, the correction must begin from top to bottom - first the hips, then the legs, and only then the feet.

If you want to study the problem in more detail, we recommend that you refer to this book:

If you are interested in the problem under consideration and would like to receive additional information or professional advice, call +7 909 641-36-41

Photo gallery of works

Woman 27 years old. Varus deformity of the legs.

Male 21 years old. Varus (true O-shaped) deformity of the legs, short stature. We performed angular correction, medialization, and lengthened the tibia by 4 cm (see detailed patient diary).

The problem of crooked legs affects both women and men. It has an equally unpleasant effect on the level of comfort in society, and also threatens athletic achievements and joint health. When faced with this problem, you are unlikely to be able to get rid of the obsessive thought of what you can do to improve your situation. And today we will help you find out how to correct crooked legs and decide on a strategy for fighting.

Determining the type of curvature

At first glance, it may seem that diagnosing crooked legs is a simple matter, especially since society, with its sidelong glances and caustic comments, can hardly be wrong. And, nevertheless, the curvature can be different, and the proposed exercises and operations will greatly depend on its type. You can try to determine the type yourself at home, but we advise you to consult a doctor for a more accurate diagnosis and detailed recommendations.

False curvature

Description

When the calf muscles are insufficiently or disproportionately developed, and the leg bones are not deformed, your problem is false curvature of the legs. The reason may also lie in the unevenness of fat deposits. This curvature is most often very noticeable on thin legs, but is not limited exclusively to them.

: high

Straightening methods

Exercises to correct the shape of the calves. Due to their weakness and small volume, the legs are below the knees and appear crooked.
Work on your posture. If you are used to slouching and constantly pushing your pelvis slightly forward, crooked legs may be partly the result of poor posture.
Cruroplasty. The appearance of the calf muscles is corrected using silicone implants, which will 100% correct the curvature of the legs.
Lipofilling. If the exercises do not produce a noticeable effect, but you do not like the idea of implanting a foreign object into your calves, you can resort to a procedure for correcting the shape of your calves by pumping your own fat tissue.

X curvature

Description

If, when you stand straight, your knees touch but your feet don't, you may be diagnosed with X-shaped bow legs. In this case, the problem is not the muscle or fat and their distribution, but the shape of your bones. If you're reading this article because you're concerned about the appearance of your baby's legs, don't panic: X and O curves are often a natural part of lower limb development and eventually fade away. More common in women than in men.

Possibility of fixing it at home

Straightening methods

A set of exercises to strengthen the abductor muscles will counteract the force that pulls the knees inward. More suitable for prevention, has a slight straightening effect.
Stretching. Also works to strengthen muscles and tendons. It is not able to correct the root cause, which is the curvature of the bone. However, paired with exercises it can help if there are no indications for surgery.
Orthopedic surgery. The only method that guarantees correction of curvature of the legs with deformed bones. Requires consultation with a doctor and indications for surgery.

O curvature

Description

If your knees don't close when you stand straight, but your feet move together smoothly, you probably have O-shaped bow legs. Often found in men, it is nicknamed “footballer's legs.” In this case, an independent diagnosis may be incorrect: mild cases of O curvature may be very similar to a false one, and vice versa. It is advisable to consult a doctor before starting exercises, because they are aimed at completely different muscle groups.

Possibility of fixing it at home: none for severe, low for moderate, medium for mild curvature.

Straightening methods

A set of exercises for the adductor muscles, which will counteract the outward curvature of the knees.
Stretching is in addition to exercises that will act, as in the previous case, to strengthen muscles and ligaments.
Orthopedic surgery, which at the moment, unfortunately, is the only way to correct the curvature of the bones.

In this article we talk about how to correct crooked legs at home using available exercises. That's why if you're considering surgery, it's worth contacting your doctors for an accurate diagnosis and advice.

The essence of all exercises against false curvature comes down to pumping up the calves, and on the Internet you will find hundreds of fancy exercises. We advise you to take one thing as a basis: something with which you can ensure muscle growth and correct your problem. The main thing is to do it correctly.

So, let's try to master the only effective exercise for adding volume to the calves - calf raises. “Well, I’ll definitely be able to get up on my toes,” you think, jumping up from your chair and starting to do lifts. Do not hurry. There are several nuances to this exercise.

Repetitions. In many anti-curvature exercises you will see calls to do 50 reps or more on each set, but this tactic may not help increase muscle size. Reduce repetitions to 15-18 and do 3 such sets.
Weight . Neither men nor women will have enough weight to pump up their muscles, no matter how much dumbbells and weights frighten the latter. 20 kg in the form of two dumbbells that you just need to hold in your hands is absolutely a lifting weight for the average woman, well, or you can use any calf machine. It is better for men to use exercise machines so as not to hold large weights in their hands, because it is not very convenient.
Refusal . The calves are worked to failure, which means that the last repetition of each approach should be very difficult and accompanied by a barely tolerable burning sensation. Is it easy for you? Then increase the weight. After the approach, stretch your calves a little and rest until the burning stops completely.
Stretch at the bottom. There is no point in doing calf raises on a flat surface, as the range of motion will be too small. The calves need to be able to stretch, and to do this you need to have some headroom to go below horizontal. The machines always have a special support that will allow you to move your heel down, and if you are doing an exercise with free weights, stand on a step or step platform to ensure a reserve of movement.
Knees . Don't stick your knees in if you don't want joint problems. This advice is especially relevant for men who lift heavy weights. Always keep your knees slightly bent or in a natural bend position. This way, the struggle for proportional calves will not result in an unpleasant injury.
Leg positioning. Depending on the position of the legs, different parts of the calf muscle are included in the work. We are interested in its inner part, to work it out you will need to stand with your feet shoulder-width apart and turn your toes slightly outward.

Exercises to strengthen X-shaped legs

Let us repeat that these exercises for curvature of the bone will not have the most pronounced effect and will not be comparable to surgery, but they will definitely strengthen crooked legs and serve as a preventative for the worsening of the situation. For X-shaped legs, we will work the abductor muscles, or, as they are called in everyday life, the outer surface of the thigh. All exercises are available to perform at home and are presented in order of increasing difficulty.

Swing your leg to the side. They can be done either in a knee-elbow position, or lying on your side, or even standing. Take the starting position and, using a conscious muscle contraction, move your leg to the side (or up if you are lying) with the toe pulled towards you. Do not “throw” your leg to the side due to inertia. Let the number of repetitions be less, but they will be of high quality. You can also use weights or a cable block if you are doing the exercise in the gym.
Side lunges. Starting position: feet shoulder-width apart, arms extended in front of you or holding weights. Now take a wide step to the side, bend your supporting leg and squat down, moving your pelvis back. Repeat the same for the other leg. Don't lift your heels off the ground! The entire weight of the body should fall on them. Number of repetitions for each leg: 3 sets of 10-12 times.
Squats. Squats work your entire legs, and your outer thighs won't be spared. An ideal solution for men and women without major problems with excess weight and health.

Exercises to strengthen your O-shaped legs

For O-shaped legs, we will strengthen the adductor muscles, or the inner surface of the thigh. The complex is suitable for legs without indications for surgery. The exercises again proceed in increasing complexity.

Swing your leg. Standing on one leg, place your free leg behind or in front of your supporting leg. It is important that the tension in the target muscle is clearly felt. Do 3 sets of 12-15 repetitions on each leg. If it's easy for you, you can safely add weights. Lying down, you can do “scissors”, bringing your straight legs together and spreading them, or, if you lie on your side, lift your lower leg with your toes pulled towards you. Swings are more suitable for girls just starting out or people with poor health.
Lunges forward. Classic lunges are great for engaging the adductors, but it's important to do them correctly: your body weight should be on the heel of your front foot, and your knee shouldn't extend too far beyond your toes. Stand up without jerking and try to tense your buttocks to avoid damaging your knee joint.
Plie squats. When you squat with your legs wide, you place more emphasis on your inner thighs than usual. Men can do deadlifts with a wide stance.

Well, you can start correcting your crooked legs without resorting to surgery! Most importantly, do not forget about the correct exercise technique and the importance of consulting a doctor.

Correction of the shape of the legs in adults in most cases is cosmetic in nature. Congenital or acquired curvature of the legs causes great psychological discomfort: people are embarrassed to go to the beach or to the pool, they develop various complexes that interfere with relationships with the opposite sex. To correct figure defects, such people may be recommended various means, among which lipofilling, kuroplasty and special physical exercises are the most popular. In the most severe cases of limb deformity, leg straightening surgery using an Ilizarov apparatus may be indicated.

Classification of leg curvature

Before choosing a method for correcting the curvature of the legs, it is necessary to determine what type of defect the lower part of the figure belongs to. To do this, you need to do a slow squat and see in which direction your knees move apart. An O-shaped curvature will occur if the knees move apart to the sides. X-shaped - they want to connect. If the legs are straight, they bend parallel to the feet.

Leg Shape Classification

Depending on the reason that forms the visual curvature of the legs in girls and men, the following types of deformation are distinguished:

True curvature. This deformation of the lower extremities occurs as a result of curvature of the bones of the thigh and lower leg. Crooked legs visually form an arc shape. Curvature most often occurs as a result of the acquisition of hereditary characteristics from parents or is the result of a disease suffered in childhood. Such diseases may be rickets or polio.
False curvature. This type of leg deformity is formed as a result of the uneven distribution of muscle and fat tissue on the lower leg and thigh. In this case, the bones will be of the correct shape.

In order to determine the type of curvature of the legs as reliably as possible, it is recommended to take an x-ray.

The prevalence of curvature of the legs in girls and men is approximately the same. However, girls use various methods of correcting pathology much more often. This is due to the fact that the fair sex is more concerned about the aesthetics of their legs. Men, as a rule, turn to doctors only in cases where deformation of the lower extremities can lead to the development and progression of various painful conditions.

Exercises at home

You can correct crooked legs at home by doing exercises to straighten your legs. They can be used effectively if the deformation is false. Performing the exercise in this case will be aimed at increasing muscle tissue on the inner thigh and lower leg.

In order to correct curvature in the hips, the most effective will be to perform the following exercises:

Squats. Performed as follows. Starting position – feet shoulder-width apart, feet turned outward, arms crossed behind the head. Lowering the body should occur slowly and under control, with the back straight. At the very bottom, you need to inhale and quickly straighten your torso to its original position. The number of repetitions is recommended to be from 8 to 12. Rest time between sets is about 2.5 minutes. In order for the exercise to have maximum effect, you must use dumbbells or any other heavy object.

Lunges. Before you start doing lunges, you need to warm up and stretch the muscles in the back of your thighs. It will be useful to untwist the knee and hip joints. From the starting position - feet shoulder-width apart, hands behind the head holding a gymnastic stick - a large step forward is taken while simultaneously bending the front leg at the knee. Without a pause, the same movement is performed with the second leg. The number of lunges in one approach is at least 15. The number of approaches is 4-5. To increase the effectiveness of the exercise, instead of a gymnastic stick, you can place an iron bar on your shoulders (empty or weighted with weights, depending on the person’s fitness level).
Hip extension. They are carried out at home like this: an elastic bandage or a tight elastic band clings to the ankle. The second end of the projectile is attached to the battery or door handle. After this, you need to turn in the opposite direction from the battery, bend forward and pull your shins towards your buttocks. The number of repetitions in the approach is 12-14 for each leg. You need to move away from the radiator or door to such a distance that the resistance force of the elastic band allows you to perform about 30 repetitions. As a rule, the projectile is taken a little more than a meter long.

Shin training to correct the shape of the legs

In order to increase the muscle volume of the inner part of the lower leg, it is recommended to perform the “standing calf raise” exercise. It is done as follows: you need to approach the wall with your face, put your palms on its surface and lift your torso with the muscles of your lower legs. You need to straighten up as high as possible. The number of such lifts is determined by the degree of fitness of the person. You need to perform the exercise until a burning sensation occurs in the calf muscles. After resting for 2-3 minutes, you can try another 1 or 2 sets.

Another effective exercise for pumping up the calf muscles is the “seated calf raise.” It is performed as follows: the legs are bent and loaded with weights. It is necessary to rise on your toes as high as possible and lower your legs to the starting position. The number of repetitions should be such that a burning sensation occurs in the calf muscles. For a good load, it will be enough to perform 2-3 approaches. The break between approaches is 2-3 minutes.

It is also necessary to increase general physical activity. To do this, it will be enough to replace the trip to work by car with public transport. You can get off a few stops earlier and walk 2-3 kilometers. On weekends, it will be useful to go with your family or friends for a long walk in the park, and prefer active games to a traditional picnic with barbecue and alcohol.

Surgery

With the help of surgery, the true curvature of the legs is corrected. The procedure has a specific medical indication - preventing the development of arthrosis of the knee, ankle and foot joints.

Surgical correction of leg curvature using the Ilizarov apparatus

The most common operation uses the Ilizarov apparatus.

The leg correction procedure is carried out as follows:

Holes are drilled in the shin and knitting needles are passed through them, which are secured with rings.
The bones are cut and the needles are fixed in the desired position.
Stitches are applied.
After 6-8 days, they begin to correct the location of the bones according to a pre-modeled scheme.

The duration of wearing the Ilizarov apparatus is about 4 months, during which the patient is able to move. The device is removed after the bone scar becomes strong.

During the rehabilitation period, the patient must move for some time with the help of crutches or a walker.

The Ilizarov apparatus is most often used in operations to correct varus (O-shaped) curvature of the legs. X-shaped (valgus) curvatures account for less than 10% in orthopedic practice, and surgery in this case is performed, as a rule, on men whose lower limb defect is difficult to hide with clothing.

Other leg straightening surgeries include:

Kuroplasty. It is a plastic surgery and involves the insertion of an implant into the inner part of the lower leg. It is performed as follows: the doctor makes an incision under the knee about 4 centimeters long. One or more implants are placed into the preformed space. This procedure is recommended when a person is unable to achieve the desired leg contour through diet and exercise. The advantage of kuroplasty is that one procedure is sufficient to achieve an aesthetic effect. The downside is a large number of contraindications: pregnancy, lactation, hemophilia, diabetes.
Lipofilling. The essence of the procedure is that a person is transplanted fat tissue from the buttocks or abdomen to the lower leg, inner thigh or popliteal area through micro-incisions. After the operation, not only the contours of the legs change, but also the structure of the skin improves. Contraindications to lipofilling are diabetes mellitus and atherosclerosis. Today, lipofilling is the most common method for correcting curvature of the legs.

Other ways to correct leg deformities

In addition to surgical intervention, other less effective, but much more gentle means are often used to straighten the legs.

These include:

Overlays. You can straighten your legs, or rather, hide their curvature, using special silicone pads. They are made from materials that are very similar in structure and appearance to human skin. Fixed elements in the desired areas of the legs are well covered with loose trousers or jeans.
Use of special belts. The essence of the method is to tighten the legs with belts in the right places for a certain time. The main disadvantage of this method is the duration of the procedure - several hours in one session.

Diet

The need to change the diet to correct the shape of the legs arises in situations where there is an uneven distribution of fat receptors in different areas of the lower leg and thighs. This feature is manifested in the fact that there may be a large accumulation of fat on the outer part of the lower leg or thigh, with its minimal presence on the inner part. Visually, this disproportion manifests itself in the curvature of the legs.

Such problems can be solved at home by reducing the total amount of fat in the body using a special low-carbohydrate diet with the active use of concentrated physical exercise.

The essence of the diet is to follow the following recommendations:

Elimination of quickly digestible carbohydrates from the diet. These include everything sweet and starchy.
Sufficient content of unsaturated fatty acids. It is recommended to obtain them from olive oil, nuts, and sea fish.
Refusal to consume industrially produced meat products: sausages, dumplings, sausages, various smoked meats.
Limiting salt intake. 3-4 grams is the maximum amount that can be consumed by a person who wants to get rid of excess fat.

It is important to keep in mind that drinking coffee, tea and other drinks that stimulate the nervous system should only be done before physical activity. At rest, increased adrenaline provoked by caffeine will lead to weight gain and the formation of cholesterol plaques on the walls of blood vessels.

Massage

Massage can be effectively used on areas of the legs where accumulated fat creates a visual curvature of the legs. This is primarily the outer part of the thigh and lower leg.

The massage is performed with classic smoothing movements. It is allowed to use pinching and patting. To enhance the fat-burning effect, it is recommended to use warming creams or natural herbal compositions based on honey and mustard. The procedure is effective to carry out immediately after a bath or exercise.

Today, there are many ways to change the shape of your legs: from safe ones done at home to risky surgical intervention. The main thing that needs to be taken into account when choosing one method or another is the ratio of possible complications and the resulting positive cosmetic effect.

My legs are like . Thin, not the worst, but you can’t call them perfectly straight. I don’t know if Parker can boast of the combination, but it’s what gave me this shape. When I stand relaxed, my knees turn inward and my calves turn outward, and just below the knees there is quite a lot of space between my legs. And even lower, my shins meet my ankles, which are rolled inward, and form quite noticeable angles with them.

Why are your legs crooked?

Severe curvature from birth is a rare case: as a rule, most dissatisfied people acquired “unsuccessful” legs in adolescence. “While a person is growing and the bones have not yet fully formed, the habit of walking and standing incorrectly - for example, putting weight on one leg - aggravates flat feet and causes disturbances in the bone growth zone,” says the “LIVE!” instructor. orthopedic traumatologist Ravi Kumar. “Both of these cause the curvature of the legs.”

Later, tight, uncomfortable shoes (which Sarah and I love so much!), and the characteristics of the profession (for example, a jumper or an automatic car driver who uses one leg much more than the other) can also play a role. And also excess weight, especially if it has increased sharply: under the weight of the entire “structure”, which presses not only from above, but also at angles, the joints can shift. “Like a stack of books if you push it at an angle,” explains yoga instructor Yulia Makarova.

It is believed that among women there are more owners of “X” legs: this form, especially popular among club-footed anime heroines, is even called the pose of female coquetry. The “o” shape is more common among men, who from time immemorial have sat on the animal’s rump. But, in general, this division is conditional. “Indian pedicabs have the straightest legs I’ve ever seen in my life,” says Yulia Makarova. “They walk a lot, which means their joints are mobile and their legs are strong.” The warm climate allows them to wear flip-flops all year round and not feel the pressure of tight shoes.” Sarah Jessica Parker and I have not been as lucky in this life as pedicabs, but we can improve the situation - after all, there are ways to improve the shape of our legs!

Crooked legs: plastic

Plastic surgery offers liposuction or lipomodelling: fat in problem areas can be removed or, conversely, increased by pinching it off from the abdomen or thighs. The operation lasts about an hour, full recovery takes up to two weeks. If this does not help, you can install silicone implants: they are inserted into the incision under the knee and placed between the muscles of the lower leg. But the consequences here are completely ridiculous: the implants, excuse me, may simply move out and have to be removed, and most importantly, you can never play sports with them again! In general, I didn’t find anything useful for myself here.

Crooked legs: orthopedics

During two years of work in the club “LIVE!” I developed the habit, usually not typical for young people, of sometimes thinking not only about appearance, but also about health. And in the case of legs, I have long suspected that the curvature is gradually, day after day, harming the entire body. “Yes, it harms the spine, joints, and, for example, the nervous system,” confirmed Ravi Kumar. — Cause and effect can change places here. For example, on the one hand, damage to the joints can lead to curvature of the shape of the legs, and on the other hand, the deformation itself can cause arthrosis or other joint diseases.”

Orthopedists can treat causes of leg curvature such as joint pathologies and flat feet. One person has to wear insoles, orthoses, bandages and other devices for a year, and another for ten years - until the symptoms disappear. “I walked with insoles at school and now I do,” I thought and was about to order a rescue for my feet at a price of 2,500 rubles. But it turned out to be too late. “After 18 years, when the arch of the foot has already formed, insoles will not fix anything,” Ravi Kumar delighted me. “They are prescribed only for pain due to improper foot position. For other adults, we recommend gymnastics to correct the shape of their legs.”

Crooked legs: fitness

Instructor "LIVE!" Tatyana Lisitskaya advises if you have an X-shaped curvature, ride a bike more, swim breaststroke and master horse riding. And on O-shaped legs it is better to skate, skate ski, do body ballet and also swim. All this helps eliminate muscle imbalances in the legs, stabilize joints, and improve gait by toning the leg muscles. There are also special ones - just for those cases when the reason for the curvature of the legs lies in flat feet.

How to fix your feet? Home exercises!

Also when O-shaped helps the legs:

Exercises for the adductor muscles of the thigh (bringing and spreading the legs while standing on towels; lifting the legs to the side while lying or standing sideways to the support; squeezing the legs of a chair with the knees and ankles);

Any exercises while sitting with your hands supporting you behind you (for example, leg lifts);

Abdominal exercises with fixation of an isotonic Pilates ring between the legs;

Exercises for eversion of the foot from body ballet (for example, squats in eversion positions) and walking in the toes apart position.

And if you have X-shaped legs, try:

Squats in a position in which the legs are shoulder-width apart, the feet are parallel, the knees are above the feet;

Exercises in the sitting position in the Eastern style, “butterfly” (knees to the sides, soles of the feet connected);

Walking on the outer arch of the foot.

Yoga

Among yogis, followers of the Iyengar school are especially interested in the problem of leg shape: in Moscow they even hold classes and seminars called “Straight Legs.” Having attended a couple of such classes, I, of course, did not change anything radically, but the girls in the group shared that they had been doing this for several years and the effect was noticeable.

Yogis, by aligning their legs, also try to eliminate imbalances in the tissues. “Muscles, ligaments, blood vessels, skin, bones change location due to changes in the position of the joints: for example, the bones of the lower leg, turned inward around their axis, can return to their place,” says Yulia Makarova. - And in order to influence this structure, we strive to make the flesh homogeneous. From extremes to optimal: hard areas are relaxed, soft areas are strengthened. Examine and feel the outer and inner surfaces of your legs - they are denser on the outside, like a protective shell. The more uniform the legs are, the smoother they will be.”

It is believed that bones can also change slightly due to practice. “The cells are renewed,” says Yulia Makarova, “which means a new form can be formed.”

The classes practice many familiar asanas, but add emphasis on leg alignment. The simplest example is to stand in tadasana, squeeze a brick between your knees and, fixing it, line up the joints of your legs in one line. The props in the Iyengar technique provide a huge number of variations for alignment in various asanas: the legs are slightly tightened with belts and pulled out with weights. But you need to learn to hold the arch of your foot on your own - so that later in everyday life you can walk and stand correctly without any devices.

But here you need to know when to stop. “You can’t go too far: if you expand the metatarsus too hard with longitudinal flatfoot, a transverse one will appear,” says Yulia Makarova. — You shouldn’t overexert your legs. Muscles can be tense, relaxed, and their third state is toned. We are working precisely for this state.”

So, swimming, body ballet, skating, skiing and yoga - such prospects make both me and my legs very happy. In addition, since I became interested in this issue, I adjust the position of my joints and feet more often when I walk or stand.

Have you tried changing the shape of your legs? Do you know any ways?

Smooth, beautiful legs are one of the most important attractive female tools that men like so much.

Unfortunately, girls often have a structural defect or deformation of bone tissue, which leads to the development of curvature of the legs.

According to statistics, false curvature of the legs is observed today in more than 55% of women, so this problem cannot be called rare.

Types of leg curvature

The following types of true curvature of the legs are distinguished, which affects the tissues of the lower leg:

X-shaped curvature. The peculiarity of this curvature is that the feet and shins will not touch when the legs are aligned, while the knees will be very tightly placed one to the other. The general shape of the legs will be similar to the letter “X”.
O-shaped curvature. This is the most common type of curvature of the legs, in which the limbs will diverge to the sides, thereby clearly resembling arches and the letter “O”.

This problem can be corrected with the help of properly selected physical exercises. Despite this, if the pathology is advanced and the curvature is very pronounced, the patient may require surgical intervention.

Ideal leg shape, what is it like?

Of course, each person has their own beauty standards, but experts noted that the ideal shape of legs is considered when they make up 52% of the total body length. Moreover, the proportionality of the volume of the hips and ankles is also considered an indicator of beauty. Thus, with a height of 160-165 cm, the volume of one hip should be 55 cm. With higher growth, accordingly, these measurements will be larger.

What can determine the shape of the legs?

The shape of the legs can depend on many factors, but it is most influenced by genetics, gender and ethnicity. In general, like the structure of the auricle, the shape of the legs is very individual.

Moreover, as the body matures, the shape of the legs can undergo significant changes. This will already be influenced by lifestyle, the presence of excess weight, concomitant diseases, playing sports or its complete absence.

What is false curvature and how does it differ from true curvature?

True curvature of the legs develops in a person due to severe deformation of the bones of the lower leg. The reason for this may be a serious metabolic disorder, as well as a childhood illness such as rickets.

False curvature of the legs occurs due to a disproportionate distribution of muscle tissue with even skeletal bones. Thus, false curvature of the legs is not a disease or pathology at all. It does not cause harm to a person and is purely an aesthetic defect that can be easily eliminated with the help of exercises.

In what cases is surgery necessary?

Operational straightening of crooked legs can be used if exercises have not helped a person cope with his problem, and the curvature itself is in a rather advanced state.

Most often, the help of a surgeon is required when there is severe curvature of the legs, when a person has defects in the structure of bone tissue.

For this purpose, special orthopedic operations can be used (for example, installing an Ilizarov apparatus). Only a doctor can prescribe surgical intervention for false curvature of the legs, after a thorough examination.

How to correct depending on the type and degree of curvature

When selecting exercises to straighten your legs, you must take into account the degree of neglect of the curvature and its type.

Thus, to straighten O-shaped curvatures, you can use the following set of exercises:

Place your feet shoulder-width apart, then bring your knees in and out without lifting your feet off the floor.
Kneel down and spread your feet. Perform slow squats, touching the floor with your buttocks.
Squat down slowly, bringing your knees together.
Lying on your back, perform the scissors exercise.

For X-shaped curvatures, you can use the following exercises:

Lie down and put your soles together, spreading your knees as far apart as possible.
Sit down and spread your knees, pressing on them with your hands.
Holding onto the support, pull your knee up.

How to straighten your legs: the best exercises to straighten your shins, the effectiveness of yoga and the nutrition you need

In general, it is possible to correct false curvature of the legs by pumping up the calves, but for this a person will have to put in a lot of patience and effort. At the same time, the exercises can be performed not only in the gym, but also at home. The main thing is to strictly follow the principle of performing training.

The best exercise for training your calf muscles is: in a sitting position, bring your legs together and place a weight on your feet. Slowly raise your legs, engaging your calf muscles. Repeat 20-30 times.

It is important to know that before training at home, you must warm up your calves with a massage. This will protect the person from injury. Also, when pumping up muscles, your toes should be turned outward and your heels should be kept together. This will enhance the effect of your training.

A set of exercises to correct false curvature of the legs

How to successfully straighten your legs largely depends on the initial neglect of the person’s condition.

At the same time, the most effective exercises to eliminate this deficiency are:

Sit on the floor. Lean on your elbows and swing your legs to the sides.
Lie down and bend your knees. Bring them together and spread them apart, using the muscles of the lower leg and thighs as much as possible.
While standing, raise your leg bent at the knee. Hug her with both hands.
Sitting, bring and spread your legs, while offering resistance with your hands.

Massage, running and swimming will help enhance the effect of these workouts.

Yoga

You can learn in detail how to straighten your legs from a traumatologist. At the same time, these specialists often advise patients to practice yoga as an auxiliary measure, since its exercises will really help improve the shape of the legs.

The Iyengar yoga complex includes special exercises using weights and belts. It is advisable to perform them under the guidance of an experienced yoga master.

The results of such training will not only straighten your legs, but also improve your posture and gait.

Nutrition for false curvature of the legs

When eliminating false curvature of the legs from the diet, it is recommended to eliminate those foods that negatively affect bone tissue and cartilage. Thus, a person should avoid eating spicy, salty and chocolate foods. Also strictly prohibited are alcohol, coffee, sausages, crab sticks and sweet pastries.

To strengthen bones, a person needs to eat a lot of fermented milk products (cottage cheese, kefir). Seafood, boiled fish and meat, jelly dishes, jellied fish and jellied meat will also be very healthy. Moreover, you can eat seaweed, cereals, butter, fish liver and yolks.