Correction of leg curvature at home. Correction of valgus deformity of the lower extremities, shins

smooth, Beautiful legs are one of the most important attracting female tools that men like so much.

Unfortunately, girls often have a structural defect or deformation. 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 curvature of the legs

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

1. X-shaped curvature. A feature of this curvature is that the feet and shins, when comparing the legs, will not touch, while the knees will be very tightly placed one to the other. General form legs at the same time will be similar to the letter "X".
2. 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 arcs and the letter "O".

You can correct this problem with the help of properly selected physical exercises. Despite this, if the pathology is running, and the curvature is very pronounced, the patient may need surgical intervention.

What is the ideal shape of the legs

Of course, each person has their own beauty standards, but experts noted that the ideal shape of the legs is considered when they make up 52% ​​of the entire 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 thigh should be 55 cm. With higher growth, respectively, these measurements will be larger.

What determines the shape of the legs

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

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

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

A true curvature of the legs develops in a person due to a pronounced deformation of the bones of the lower leg. The reason for this can be a serious metabolic disorder, as well as the transfer of a disease such as rickets in childhood.

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

When is an operation needed?

Operational alignment of crooked legs can be used if the exercises did not help a person cope with his problem, and the curvature itself is in a rather neglected state.

Most often, the help of a surgeon is required for 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, the establishment of the Ilizarov apparatus). Only a doctor can prescribe surgery for false curvature of the legs, after a thorough examination.

How to fix depending on the type and degree of curvature

When choosing exercises for leveling the legs, it is necessary to take into account the degree of neglect of the curvature and its appearance.

Thus, to align the O-shaped curvature, you can use the following set of exercises:

1. Place your feet shoulder-width apart, then bring and spread your knees, without lifting your feet from the floor.
2. Get on your knees and spread your feet. Perform slow squats, touching the floor with your buttocks.
3. Slowly squat, bringing your knees together.
4. Lying on your back, do the exercise "scissors".

With X-shaped curvature, the following exercises can be used:

1. Lie down and connect the soles, spreading the knees as much as possible.
2. Sit down and spread your knees, pressing on them with your hands.
3. Holding on to the support, pull the knee up.

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

In general, it is possible to correct a 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, 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.

For training the calf muscles, this exercise is best suited: in a sitting position, bring your legs together and put a load 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, it is imperative to warm up the calves with a massage. This will save the person from injury. Also, when pumping up the muscles, the socks should be turned outward, and the heels should be held together. This will enhance the effect of training.

A set of exercises to correct the false curvature of the legs

How to straighten the legs successfully depends largely on the initial neglect of the human condition.

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

1. Sit on the floor. Lean on your elbows and swing your legs to the sides.
2. Lie down and bend your knees. Bring them together and breed, maximizing the use of the muscles of the lower leg and thighs.
3. Standing, raise the leg bent at the knee. Hug her with both hands.
4. Sitting, reduce and spread your legs, while resisting 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 yoga exercises will really help to improve the shape of the legs.

The Iyengar yoga complex includes special exercises using weights and belts. It is desirable to carry them out under the guidance experienced craftsman yoga.

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

Nutrition for false curvature of the legs

When eliminating the false curvature of the legs from the diet, it is recommended to eliminate those products that are negatively displayed on bone tissue and cartilage. Thus, a person should stop eating spicy, salty and chocolate. Also under a strict ban 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). Also very useful will be seafood, boiled fish and meat, jelly dishes, jellied fish and jelly. Moreover, you can eat seaweed, cereals, butter, fish liver and yolks.

The shape of the legs is not only one of the main parameters female beauty and attractiveness, but also an extremely important component of what is commonly called the quality of life. The happy owner of slender legs does not have to complex on the beach, limit herself in clothing styles, be shy short skirts and dresses.

Unfortunately, not all women are lucky with the structure of such a significant part of the body. Crooked legs - what to do and how to fix such an unpleasant flaw? According to statistics, every second representative of the fair sex is more or less concerned about this issue. Yes, and among men there are many who want to correct their natural data.

True and false curvature of the legs. X- and O-shaped curvature

From an aesthetic point of view, legs are considered correct from an aesthetic point of view, which, when fully adducted, are in contact at four points: the middle of the thigh, knees, the middle of the lower leg and heels. Deviations from this canon are divided into X-shaped and O-shaped curvature. With an X-shaped, the legs touch at the knees and diverge at the bottom, with an O-shaped, only the heels touch, and there is a gap between the knees and shins.

At the same time, the nature of the curvature of the legs is also of paramount importance for the subsequent correction: true or false. True curvature is a consequence of defects in the structure of the skeleton, in which case correction without orthopedic surgery is impossible. False is due to the structure of soft tissues - here the choice of treatment is wider, the result can be obtained without surgery, for example, using a set of special exercises. Fortunately for most women, it is this type of curvature that is diagnosed in the vast majority of cases.

Exercises to correct the curvature of the legs without surgery

With the help of physical exercises, it is possible to correct the false curvature of the legs to a certain extent by increasing muscle mass in problem areas. As a rule, such complexes include a load on the target muscle in combination with stretching.

To increase the volume of calves, the following exercises are used:

• Rises on socks (with or without additional weight)
• Foot presses on the leg machine
• Running on stairs with rise on toes at every step

There is, however, an unpleasant fact: the calves are among the muscles that are the least noticeably responsive to training. Flat from birth shins are extremely difficult to increase by more than 1-2 centimeters. This volume may be enough for proper shape correction, or it may not be enough.

Work with the muscles of the legs in general will also give a good result: to the above exercises, you need to add squats, as well as bending and straightening the legs on the simulator. Slightly increased muscle mass will be distributed more evenly over the bone, making the legs look more even.

Besides, even correct form legs may look crooked as a result of individual staging. The habit of walking with your knees inward or vice versa - outward leads to a distortion of the true shape of the legs. This deficiency is perhaps the easiest to fix: any exercises with a load on the lower body are suitable, it is enough to keep your legs and feet parallel when performing them (as well as during normal walking). Gradually, the correct setting will become a habit and the “acquired” curvature will disappear.

How to fix crooked legs with a guarantee?

If the exercises do not give the desired result, or if we are talking about true curvature caused by the structure of the bone structure of the legs, the only way out is a surgical operation: plastic or orthopedic.

Many perceive such radical methods with a share of negativity, since we are talking about a serious intervention and a long recovery period (and in the case of orthopedics, also the need to endure pain for some time). However, in this case, the goal justifies the means by 100% - any, even the most complex cases of curvature, can be corrected, and the result will be preserved for life.

Plastic surgery that allows you to straighten the shape of the legs is called. It is indicated mainly for false curvature and consists in the installation of silicone implants that increase the volume and correct the shape of the lower leg. The operation takes no more than an hour, and rehabilitation period- 1.5-2 months, after which you can return to your normal routine. There is also a more gentle option -. Instead of an implant, the patient's own fat cells are injected, but this method has its limitations: it is only suitable for correcting a slight curvature and, in addition, requires the presence of "free" fat in the patient's body.

Leg straightening surgery

The only way to correct the true curvature of the legs is orthopedic surgery. She will the best choice for patients with false curvature, but at the same time small stature and relatively large legs - in their case, additional muscle mass or implants can correct the shape, but from an aesthetic point of view, the result will not be very good, since the legs will become even more “heavier”.

Surgical correction of the shape of the legs performed using the Ilizarov apparatus- a special device that allows you to act directly on the bone structure. The operation consists in dissecting the bone, after which its parts are fixed by the apparatus and gradually fused in the desired position.

It is necessary to wear this design for about 2-3 months, but after 3-4 weeks the patient can move independently and do any daily affairs(with the exception of physical activity). Wherein, modern devices Ilizarov are very compact, which minimizes the inconvenience and discomfort associated with wearing them.

How much does it cost to straighten your legs?

The final cost of correcting the curvature of the legs depends on many factors: the chosen technique and specialist, the initial state, geography, etc. Approximate price guidelines can be seen below.

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 a figure defect, various means can be recommended to such people, among which lipofilling, curoplasty and special physical exercises are the most popular. In the most severe cases of limb deformity, leg alignment surgery using the Ilizarov apparatus may be indicated.

Leg curvature classification

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

Classification of the shape of the legs

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

• true curvature. Such a deformation lower extremities occurs as a result of the curvature of the bones of the thigh and lower leg. Curved legs visually form an arc shape. Curvature occurs most often as a result of the acquisition of hereditary characteristics from parents or is the result of a disease suffered in childhood. Such diseases can be rickets or poliomyelitis.
• false curvature. This type leg deformity is formed as a result of uneven distribution of muscle and adipose tissue on the lower leg and thigh. In this case, the bones will be 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 enjoy different ways correction of 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 the deformity of the lower extremities can lead to the development and progression of various painful conditions.

Exercise at home

You can correct the curvature of the legs at home if you do exercises to straighten the legs. It is effective to use them if the deformation is false. Performing the exercise in this case will be aimed at increasing muscle tissue on the inside of the thigh and lower leg.

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

• Squats. Performed as follows. Starting position - feet shoulder-width apart, feet turned outward, arms crossed behind the head. The lowering of the body should be slow and controlled, the back should be straight. At the very bottom, you need to take a breath and quickly straighten the torso to its original position. The number of repetitions is recommended to be performed from 8 to 12. The rest time between sets is about 2.5 minutes. In order for the exercise to maximum effect, you must use dumbbells or any other heavy object.

• Lunges. Before starting lunges, it is necessary to warm up and stretch the muscles of the back of the thigh well. It will be useful to unwind the knees and hip joints. From the starting position - feet shoulder-width apart, hands behind the head holding a gymnastic stick - a big step forward is made while bending the front leg at the knee. Without a pause, the movement of the second leg is also performed. 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, you can instead gymnastic stick put an iron bar on your shoulders (empty or weighted with pancakes - depending on the fitness of the person).
• Hip extension. They are carried out at home as follows: 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 that, you need to turn around in the opposite direction from the battery, lean forward and pull the lower leg to the buttocks. The number of repetitions in the approach is 12-14 for each leg. You need to move away from the battery or the door to such a distance that the resistance force of the gum allows you to perform about 30 repetitions. As a rule, the projectile is taken a little more than a meter long.

Calf 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 exercise “lifting on toes from a standing position”. It is done as follows: it is necessary to approach the wall with your face, put your palms on its surface and lift the torso with the muscles of the lower legs. It is necessary to straighten as high as possible. The number of such lifts is determined by the degree of training of a 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 to perform 1 or 2 more approaches.

Other effective exercise for pumping the calf muscles is "lifting on toes from a sitting position". 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 their original 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 sets is 2-3 minutes.

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

Surgery

With the help of a surgical operation, the true curvature of the legs is corrected. The procedure has a conditional medical indication - prevention of the development of arthrosis of the knee, ankle and foot joints.

Surgical correction of curvature of the legs using the Ilizarov apparatus

The most common operation in which the Ilizarov apparatus is used.

The procedure for correcting the legs is as follows:

• Holes are drilled in the lower leg and knitting needles are passed through them, which are fixed with rings.
• Dissect the bones and fix the spokes 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 has the opportunity to move around. 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 on 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 the operation is performed in this case, as a rule, for men in whom the defect of the lower extremities is difficult to hide with clothing.

Others surgical operations for straightening the legs are:

• Curoplasty. Is plastic surgery and is the insertion of an implant into inner part shins. It is performed as follows: the doctor makes an incision under the knee about 4 centimeters long. One or more implants are placed in the preformed space. This procedure is recommended when a person is not able to achieve the desired leg contour through diet, exercise. The advantage of curoplasty is that one procedure is enough to achieve an aesthetic effect. Minus is a large number of contraindications: pregnancy, lactation, hemophilia, diabetes.
• Lipofilling. The essence of the procedure is that fatty tissues are transplanted 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 way to correct the curvature of the legs.

Other Ways to Correct Leg Deformities

Except surgical intervention often, in order to straighten the legs, other less effective, but much more gentle means are used.

These include:

• Overlays. You can align your legs, or rather, hide their curvature with the help of special silicone pads. They are made from materials that, in structure and appearance very similar to human skin. The fastened elements in the desired areas of the legs are well closed with loose trousers or jeans.
• Use of special belts. The essence of the method is to tighten the legs with straps in 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 parts of the lower leg and thighs. This feature is manifested in the fact that there can be a large accumulation of fat on the outer part of the lower leg or thigh, with its minimal presence on the inside. Visually, such a disproportion is manifested in the curvature of the legs.

Such problems at home are solved by reducing total fat in the body with the help of a special low-carbohydrate diet with the active use of accentuated physical exercises.

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

• Exclusion from the diet of fast-digesting carbohydrates. They include everything sweet and starchy.
• Sufficient content of unsaturated fatty acids. It is recommended to get them from olive oil, nuts, sea fish.
• Refusal to eat meat products industrial production: sausages, dumplings, sausages, various smoked meats.
• Restriction of salt intake. 3-4 grams is the maximum amount that is allowed to 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 stimulants nervous system drinks are necessary only before physical activity. At rest, increased adrenaline, provoked by caffeine, will lead to an increase in body weight and the formation of cholesterol plaques on the walls of blood vessels.

Massage

Massage is effective to apply on areas of the legs, where the accumulated volumes of fat create a visual curvature of the legs. This is, first of all, the outer part of the thigh and lower leg.

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 formulations based on honey and mustard. The procedure is effectively carried out immediately after a bath or exercise.

To date, there are a large number of ways to change the shape of the legs: from safe, done at home to risky surgery. The main thing to consider when choosing a particular method is the ratio possible complications and acquired positive cosmetic effect.

With X-shaped curvature, a person can close their legs at the hips and knees, but they do not close at the ankles.

Leg alignment without surgery and doctors is possible

To fix the problem, do the following exercise.

• Stand up straight, turn your toes slightly to the sides, bend your knees. With one hand, lift the bent leg and with a strong movement, turn the knee back as far as possible. Repeat with the other leg.
• Sit on the floor and place your feet together. Press your hands on your thighs so that they actively reach for the floor.
• In the same position, lower yourself onto your back, continue to reach your hips towards the floor.
• Lie on your stomach, open your knees to the sides, close your heels. Lie in this position for at least 1-3 minutes.
• Stand up straight, place your feet on the outer surface. In this position, walk a few steps forward and backward.

Over time, you will notice that your legs converge more easily at the ankles, and the hated cross disappears.

Gymnastics for straightening legs: O-shaped curvature

With an O-shaped curvature, the legs close at the ankles and at the perineum, but do not close in the center. This is the case that people say about: legs with a wheel. Here are some troubleshooting exercises.

• Lie on your back, lift straightened legs to a height of 15 cm from the floor. Perform cross leg movements.
• In the same position, start lifting your legs up in turn. lower leg should not touch the floor, and raise the top as high as possible.
• Get on your knees. Turn your heels to the sides, bring your knees together. Slowly sit down, lowering your hips between your feet, and just as slowly rise.
• Place your feet straight, shoulder-width apart. Without lifting your feet from the floor, pull your knees towards each other and spread them again.
• Stand on the inside of your foot. In this position, walk a few steps forward and backward.

With regular exercise, your legs will begin to close at the knees.

No matter what kind of curvature you need to fix, be patient. Doctors agree that to correct the legs, you need to regularly perform exercises for six months. But, if you endure this period, you can enjoy your smooth and beautiful legs.

X-shaped curvature of the legs is not only an aesthetic nuisance, but also a violation of the health of the legs (especially the feet and joints), as well as posture and gait. There are problems with balance, stability when walking, legs get tired, joints and feet hurt, there are cramps, there is a high probability of flat feet. A physiological gait “from the hip” is practically impossible, since a person with X-shaped legs has to move his legs not in a straight line, but in a circle, as if bypassing the other leg due to an obstacle in the area of ​​​​the knee joints. A shuffling gait is formed. In addition, with X-shaped legs, trousers wear out due to friction of the inner surfaces of the thighs and shoes are trampled inside. Walking with worn shoes inside looks ugly, especially if a woman wears shoes with heels. This defect, of course, needs to be corrected not only to restore the health and beauty of the legs, but also to general health organism. is a mandatory treatment.
An essential condition for successful treatment is an examination by an orthopedist or surgeon, since the curvature of the legs does not happen in isolation, it is necessary to find out what other problems there are with musculoskeletal system. This will determine individual approach both in exercise therapy, and in therapeutic massage and other activities (orthopedic insoles, posture corrector). For example, it may be that one leg is bent more than the other, and scoliosis is formed, it is clear that in this case the treatment is selected strictly individually.

The main reasons for the formation of X-shaped curvature of the legs.

1. Early start of the child's walking.
2. Rickets (lack of vitamin D).
3. Violation of calcium metabolism.
4. Muscle weakness.
5. Longitudinal or mixed flat feet.
6. Heredity.
7. Valgus deformity of the knee joint.
8. Injuries and diseases of the joints of the legs.
9. Overweight.

Therapeutic exercise for X-shaped curvature of the legs.

With an X-shaped curvature of the legs, the inner surfaces of the thighs are brought together, the knees are in contact, and the shins are apart, the feet are at least 5 cm apart from each other, there is an incorrect setting of the feet: a person walks on the inner arch of the feet, which are also in the position of abduction in sides, flat feet occur; lumbar lordosis increases compensatory due to pain in the legs and back, posture is disturbed more often by the type of a round-concave back.

Weakened muscles that perform the following functions:
1. Supination of the foot (setting the foot on the outer arch) - anterior and posterior tibial and long extensor thumb,
2. Plantar flexion of the foot - muscles located on the posterior and lateral surface of the lower leg (triceps tibia, long flexor of the fingers, posterior tibial, long and short peroneal muscles).
3. Adduction of the foot (toward the thumb) - these are the muscles located on the anterior inner surface lower legs, both fibula.
4. Pronation of the lower leg - flexors on the inside: semitendinous, semimembranous, sartorial, tender, gastrocnemius,
5. Gluteal muscles.
6. Abduction and adduction of the thigh (it is necessary to strengthen all the muscles of the thighs).

Muscles tense (increased tone) that carry out
1. pronation of the foot (positioning on the internal arch) - both peroneal, located on the lateral surface of the lower leg,
2. abduction of the foot (towards the little finger) - both peroneal,
3. supination of the lower leg (two-headed thigh, gastrocnemius),
4. muscles of the lower back.

When correcting the x-shaped curvature of the legs, it must be taken into account that the knee joint is also deformed. When straightening the x-shaped legs, the ligaments of the knees are stretched in the lateral part of the knee joints. Inaccurate exercise can damage the ligaments of the knee joints. That's why exercises for X-shaped curvature of the legs should be performed smoothly, with elements of gentle springiness.
Must be included in a set of exercises for x-shaped curvature of the legs exercises to strengthen the abdominal muscles, back, hips, buttocks. It is necessary to train balance and posture. Highly recommended exercise bike barefoot (socks), recreational swimming, walking on pebbles or ribbed surfaces to strengthen the muscles of the legs and feet. At the same time, constant self-control is needed: strive to walk on the outer sides of the feet, slightly turn the toes of the feet inward and take the knees to the sides.
I recommend limiting the vertical load on the knee joints until all the muscles of the legs are strengthened, since the weakened muscles are not able to hold the bones and joints in the correct position. Do not jump or run. Eliminate standing exercises with legs wide apart.
Let's define tasks Exercise therapy for X-shaped curvature of the legs.
1. Strengthen the strength of the muscles of flexion, adduction and supination of the feet, flexion of the toes, thigh muscles, gluteal muscles, back, lumbar muscle corset.
2. Stretch and relax tense muscles in the legs and lower back.
3. Form the correct posture.

Therapeutic exercises for X-shaped curvature of the legs.

one). Starting position - lying on your back, arms along the body, legs straightened.
1 - Hands through the sides move along the floor up to the head, the feet unbend (toward themselves), stretch the heels down, inhale.
2, 3, 4, 5, 6, 7 - Alternately stretch each heel down, stretching the back surfaces of the legs, the Achilles tendon and lower back, focus on the outer sides of the feet and the outer surfaces of the knee joints.
8 - Return to starting position.
3 times.

2). Starting position - lying on your back, raise your head and upper body, leaning on your elbows, legs straightened and slightly apart, look at the feet.
1 - Press the left foot with the plantar part just above the knee joint to the right thigh, moving the knee of the left leg to the side, preferably to the floor.
2 - Turn the right foot inward, trying thumb reach the floor, the foot is rounded, acquiring the appearance of a clubfoot foot.
3 - Keeping this position of the legs, stretch outside feet and heels down.
Stretching should be done very slowly, smoothly, as cramps in the lower leg and foot may occur.

Do the same with the other leg.
5 times with each leg.

3). Starting position - lying on your back, arms along the body, legs straightened.
1 - Press the right foot with the plantar part to the ankle.
2, 3 - With a sliding movement, move the foot along the inner surface of the left leg up, trying to press the foot harder to the leg and move the knee to the side as much as possible. The right foot at the same time acquires the position of a clubfoot foot.
4 - Return to the starting position.
Do the same on the other side.
8 - 10 times.

four). Starting position - sitting on the floor, bend your legs as much as possible at the knee joints, take your knees to the sides to the floor, connect the soles of the feet, trying to put the feet on the outer surface of the feet as much as possible. The feet press firmly against each other with the outer sides and toes. Put the brushes on the floor in front of the feet.
1 - Slowly move the hands forward, straightening and stretching the arms forward, lower the head down and put the forehead on the floor in front of the feet (optional). Lie down in this position for several seconds, relaxing the muscles of the body and legs, except for the feet, which press against each other with the outer sides of the feet.

3 times.

5). Starting position - lying on your back, legs bent at the knees at an angle of 90 degrees and resting with your feet against the wall with your toes inward (toes to each other), your knees are laid to the sides as far as possible, your arms are straightened up and lie on the floor near your head.
1, 2, 3 - Raise your arms and stretch them to the feet with springy movements, raising your head and upper shoulder girdle as high as possible.
4 - Return to starting position.
Until the fatigue of the muscles of the abdomen and legs.
* There may be cramps in the legs, the exercise should be done gently, smoothly.

6). Starting position - lying on your back, legs straightened and laid apart wider than shoulders, between the hips closer to the knees put a dense roller with a diameter of 10 - 15 cm,
put on wide elastic bands on the lower part of the legs (closer to the feet),
attached, for example, to table legs.
1 - Connect the legs, pulling the elastic bands, while the roller located between the thighs creates a condition for straightening the x-shaped curvature of the legs.
2 - Return to starting position.
Until the muscles of the legs are tired.
* Exercise to perform carefully, gently and smoothly, in order to prevent damage to the knee joints, focus on them.
*To prevent the table legs from loosening, you can insert a wooden block between them as a spacer.

7). Starting position - lying on your back, legs straightened and shoulder-width apart, arms bent at the elbow joints, hands pointing up (towards the ceiling).
Rotate the hands and feet with full amplitude down, then up for 10 circles.
Repeat again.

eight). Starting position - lying on your back, legs straightened, put on a wide elastic band on the hips just above the knees.
1 - Spread your legs to the sides, stretching the elastic band, inhale.
2 - Return to the starting position, exhale.
Until muscle fatigue.

9). Lying on your back, hands under your head.
Bend the legs at the knee joints, raise them, turn the feet with plantar surfaces towards each other and perform clapping with the feet (just like clapping their hands).
To slight muscle fatigue.

ten). Starting position - kneeling, sit on the feet, which lie with the back to the floor.
1 - With your left hand, grab the left knee and carefully raise the leg in such a position that the foot touches the floor, and the knee is raised up, at this time the back of the foot is stretched.

3, 4 - Do the same with the right leg.
3 times.
* You can put your feet a little in the position of "clubfoot" to correct the setting of the feet, characteristic of the X-shaped curvature of the legs.

eleven). "Zig-Zag".
Starting position - sitting on the edge of a chair, legs together, hands holding on to the seat at the back.
We rearrange the feet either to the sides, or together in a special way.
1 - Heels apart, (socks together).
2 - Move the socks so that the feet are parallel to each other ("feet straight").
3 - We continue to rearrange the feet to the sides: heels apart.
4 - Feet straight.
* So we continue to the limit, as far as you can take your legs to the sides.
We return back to the starting position in this order:
1 - Turn the socks inward,
2 - Feet exactly (parallel to each other).
3 - Socks inside.
4 - Feet straight.
Until the feet are closed.
4 times.
* Try not to connect your knees, but spread them apart.

12). "Worms".
Starting position - sitting on the edge of a chair, hands hold on to the back of the seat, legs together.
1 - Reach forward with your toes, press your toes to the floor.
2 - Raise the heels and bring them as close as possible to the fingers, press the heels to the floor.
3 - Stretch your toes forward again, emphasis with your fingers.
4 - Move your heels towards your toes. And so on, the feet like “worms” move forward, either stretching out the fingers, or moving the heels towards them.
The same in reverse order.
4 times.

13). "Boat". Starting position - lying on your stomach, straighten your arms forward, legs tightly closed, buttocks are compressed.
1 - Raise straightened arms and legs above the floor, hands pressed to the head at ear level.
Stretch your spine. Hold the position for 1 minute.
2 - Return to the starting position.
1 time.

fourteen). "Bike". Starting position - lying on your back, arms along the body or under the head, legs bent at the knees. Simulate cycling with maximum amplitude, lowering the straightened leg to the floor, until the abdominal muscles are tired.
* Try to remember the feet and knee joints all the time, you need to develop the habit of consciously giving the feet the position of "clubfoot" and strive to correct the x-shaped shape of the legs.

fifteen). "Breaststroke swimming".
Starting position - lying on your stomach, straightened legs tightly pressed against each other.
1 - Straighten your arms forward, head goes down, exhale.
2 - Take your arms to the sides, raise your head and upper shoulder girdle, start inhaling.
3 - Bring the arms along the body, continuing to inhale.
4 - Bend your arms, the hands are near the shoulder joints, exhale.
Continue without stopping smoothly, with a wide range of arm movements.
10 times.

16). Starting position - lying on your back, legs straightened, hands in the "castle" at the back of the head, elbows laid to the sides.
1 - Simultaneously connect the right elbow and left knee, exhale.
2 - Return to the starting position, inhale.
3 - Connect the left elbow and right knee, exhale.
4 - Return to the starting position, inhale.
* When bending the leg at the knee joint, try to make the foot clubfoot and turn the toe inward.

17). Starting position - lying on the left side, legs straightened.
Raise and lower the right leg 20-30 times.
Turn to the right side and repeat the movements with the left leg.
* Leg weights can be used.
Diversify this exercise by drawing circles with a straightened leg in one direction and the other.
eighteen). Lying on the left side, legs straightened.
1, 2 - With the right foot (plantar surface) slide up and down the left shin, trying to press it as hard as possible to the shin; the knee of the right leg should be taken up (toward the ceiling).
3, 4 - Return to the starting position.
10-20 times.
Do the same lying on the right side.

19). Starting position - lying on your stomach, arms bent at the elbows, lie in front of you, the head lies on the hands, legs are straightened and tightly pressed to each other.
1 - Raise closed legs above the floor and push them apart, inhale.
2 - Put your legs apart, relax, exhale.
3 - Raise the spread legs and close them, inhale.
4 - Lower closed legs, relax, exhale.
10 times.

twenty). Starting position - sitting on the edge of the chair, legs apart shoulder-width apart, hands resting on the back of the seat.
1 - Bend your toes.
2 - Place the feet with bent toes on the outer sides of the feet.
3 - Turn the toes of the feet inward.
4 - Return to the starting position, relax the feet.
10 - 12 times.

21). "Big circles with legs."
Sitting on the edge of a chair, lean your hands behind you, connect your feet with the plantar sides, take your knees to the sides. Raising your legs in this position, draw circles with your feet forward (away from you) and in the opposite direction (towards yourself) with a large amplitude. 10 laps in each direction.

22). Starting position - standing, legs together, focusing on the outer sides of the feet.
Rolling from heels to toes and back. 10 times.

23). Starting position - standing, hands on the belt, feet on the outside.
Walking on the outer sides of the feet in place. 30 times.
*Concentrate on the knee joints, strive to consciously correct the x-shape of the legs.

24). "Sit Turkish" Starting position - sitting on the floor, you can put a dense flat pillow, cross your legs in Turkish.
1 - Put the right foot on top of the left, turning the right foot with the plantar part up. Put the right hand on the right knee, and the left hand on the right foot.
2 - Straighten your back, and stretch the top of your head up, stretching your spine. Sit like this for a while (a few seconds), enjoying the pleasant sensations in the spine.
3, 4 - Do the same with the left leg on top.
* So you can sit, for example, while watching TV.
Get up from this position, cross-legged and leaning on the outer sides of the feet.

Big leg circles.

Readers often ask about the basic exercises in order to keep the set of exercises as short as possible.
I will highlight exercises #6, 21 and 23. It is impossible to shorten the remedial gymnastics if you want to achieve a good result. Each exercise has its own role. It will be easier if you memorize a set of exercises with X-shaped legs by heart, then the time to complete it will be slightly reduced.

There are different opinions about wearing orthopedic insoles for flat feet and x-shaped legs. I recommend that you trust only your doctor - an orthopedist who examined you and has a complete picture of your body, knows the cause of the curvature of the legs, individual characteristics, heredity, and so on. Tell your doctor all your doubts. Treatment of leg defects should be strictly individual for each patient. This applies to massage, and to therapeutic exercises, and to the selection of orthopedic devices. Massage you will do in courses, and therapeutic exercises for x-shaped curvature of the legs you need every day. Moreover, you need to accustom yourself to control your posture, gait and positioning of your legs and feet at the level of automatism all the time; exercises for x-shaped curvature of the legs. Gradually, experience and a positive result will appear.
And it remains for me to wish you determination, optimism and good health.