Bow legs child remedies
Bow legs child , also known as genu varum, sometimes occur naturally in a baby who is going through their developmental stage, i.e. those under the age of three. It involves the bending of one or both legs via either the tibia (shin bone) or the femur (thigh bone). Bow legs no more Treatment only becomes essential if this condition doesn’t wear off with age. It’s not always easy, of course, to predict whether your child is going to have bow legs beyond the age of around 3 years. Fortunately, however, it’s certainly possible to apply the methods discussed below to prevent bow legs from worsening, or even prevent their occurrence in the first place.
If you start to notice that your child has an unusual gait, walking style, and bowed legs within their first three years, don’t worry too much. That said, if you notice these symptoms continuing past the three-year mark, it’s important to consult a pediatrician as soon as possible. Regular check-ups are a must for children with bow legs, as they can ensure prompt treatment if the situation begins to get out of hand and doesn’t resolve on its own. Usually, these treatments involve the use of medical braces.
A diet with adequate levels of vitamin D is important to prevent bone disease Rickets. This same vitamin also happens to be an important ingredient when it comes to potentially preventing your child from developing bow legs. Even for children who already have bow legs, timely diagnosis and treatment can often help to prevent the condition from continuing past the age of 3 years. This treatment simply involves supplementing your child’s diet with vitamin D. It becomes crucially important if tests show the child is actually suffering from a vitamin D deficiency.
Medical Braces: a useful tool
No one wants to resort to surgery to correct their bow legs, and often, most people don’t want to opt for medical braces either. Using braces for a child should only be necessary if his or her bow legs refuse to straighten out on their own. Braces may, however, become crucial- but only if there are serious disorders contributing to or causing their bow legs.
Timely treatment can prevent complications
There may be more serious repercussions if your child’s bow legs aren’t treated in a timely and appropriate manner. By their very nature. bowed legs can cause your child’s legs and knees to change shape in a way that places tremendous strain on their joints. This strain can, in turn, trigger severe aches in your child’s knee joints. not to mention his or her ankles and hips. When joints experience such immense friction and wear over as your child grows up, it’s not uncommon for arthritis to develop later in life. This is why it’s so important for a child suffering from bow legs to be treated in a timely manner.
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How to correct bow legs in adults
Even for people who can walk comfortably and don’t suffer from bow legs, the condition itself can be worrying to think about. For those who do have bow legs, things can sometimes seem much worse, and this is especially the case for those who feel they don’t have anywhere turn for help and advice. This article aims to give you precisely the advice you need- so you can have a good idea of what bow legs are all about, and so you can act accordingly and take the right steps in treating them.
As the name suggests, bow legs are characterized by a distinctive and unusual bending of the legs in an outward direction. No matter how close they bring their feet together, people with bow legs will show an unusually large gap between the knees. As well as this, their legs will form a clear and outward bow-shaped curve.
All children are born with bow legs, and this is completely normal. After being in their mother’s womb for several months, all crouched up and folded, it’s only natural that children are born with bow legs. Once a child starts walking and is exposed to adequate amounts of nutrition through food and exposure to sunlight, however, the condition will often wear off naturally.
By the time a child reaches the age of around four years, his legs have usually already been straightened completely through the normal growth and development processes. In some cases, however, things don’t go this way, and a child might grow into an adult who suffers from bow legs as a permanent or chronic condition.
Factors contributing to bow legs
It’s sometimes the case that people who retain bow legs into adulthood are suffering from a dietary deficiency such as a lack of Vitamin D, or a specific disorder such as Blount’s Disease. Lead or fluoride poisoning and Rickets are also potential factors that can cause bow legs.
Vitamin D deficiency is one of the most common causes of bow legs. Vitamin D deficiencies usually result from malnutrition, and may sometimes be accompanied by a shortage of calcium and phosphorus, both of which are important nutrients when it comes to proper growth and bone development.
It’s only logical, therefore, that a healthy and balanced diet can help prevent children from developing bow legs through malnutrition. At the same time, taking steps to avoid malnutrition should help to prevent the condition from worsening in a child who is already suffering from bow legs. This makes it very important to have your child see a pediatrician regularly during their first four years so that he can ensure they aren’t suffering from a vitamin deficiency. In addition to making sure that your child has a balanced diet, it’s possible to reduce the risk of Vitamin D deficiency by exposing your growing child to at least ten minutes of sunlight each day, and by asking a doctor to prescribe the relevant dietary supplements.
Blount’s Disease is best detected during its early stages when your child is still developing and hasn’t crossed the age of four years or so. The reason is that braces, casts, and shoes used to treat bow legs are most effective when the bones are still growing and have a better chance of re-aligning themselves. If delayed beyond the growing years, the condition can become persistent or chronic. While it can still be treated in adulthood, it will require will and determination, and a carefully formulated regimen of dietary supplementation and special physical training.
How to fix bow legs
HISTORIC WAYS to fix bow legs
Bow legs are a condition commonly observed in babies, due to the vast amount of time that children spend in a fetal position within their mother’s womb. In most cases, as soon as a child is born, their leg bones should automatically begin to straighten up. By the age of around 3 or so, the signs of bow-shaped legs often disappear entirely. In certain cases, however, genetic disorders, dietary deficiencies, or various other factors may mean that a child might fail to outgrow this condition. Even past the age of 3, these children may continue to walk bow-legged and show some difficulty while doing so.
In such cases, it becomes very important to start treatment as soon as possible so that you can improve their condition, or at the very least prevent it from worsening. Some common methods for treating bow legs are exercise while wearing specially designed medical braces, and surgical intervention. Here’s where we discuss how these treatment methods work, and how you can make the best of them to straighten bow legs.
Time to brace yourself
Bow legs are best treated during a child’s early years, while his body and bones are still developing. This is especially true if you’re considering the use of medical braces, shoes, or casts as a way of physically straightening bow legs. Of course, there are similar devices available for adults that are specially designed to help reduce joint pain and other bow leg symptoms. These can be very useful in the sense that they offer much-needed support for physical activity, exercise, and general daily movements.
Going under the knife
For many people with bow legs, surgery is an option they’d prefer to avoid- and for good reason. Surgery is actually quite an unnatural way to correct bow legs, and it can involve a great many risks. Consider the risk of infection alone! People are usually more willing to try all the non-surgical interventions available before opting for surgery, and holistic cures like nutritional supplements and exercise can be extremely effective. In certain serious cases, however, such as those where bow legs have been left untreated for a long time, surgery may be necessary and important. Known as osteotomy, the surgery to straighten bow legs first involves determining where the leg attains proper alignment, then realigning the knee and ankle joints along the same plane.
Exercise is a powerful way to quite easily take care of the symptoms of bow legs in a way that other treatment methods might not. To put it simply, exercise is the ultimate holistic cure for bow legs. There are special exercises that specifically target balance, posture, and core strength, all of which are key to helping you straighten your bowed legs. Since bow legs sometimes prevent you from using your legs in activities such as sport or exercise, it’s not uncommon for the condition to contribute to weakness in the joints and muscles responsible for movement. Because of this, it’s important to be proactive about doing exercise so you can avoid entering a vicious cycle in which your muscles degenerate and the condition worsens. This is why regular physical exercises such as calf raises and squats can prove vital in improving and straightening bow legs.
Strength exercises to straighten your legs
A lot of people don’t realize that bow legs can often be straightened quite easily with the right exercises. This sometimes means that they may go through life assuming the condition is untreatable, and they may avoid taking part in sports and a range of other physical activities. If you or someone close to you has bow legs, here are some simple exercises that can help to manage the condition over time.
Do bear in mind that any distortion of the body is unlikely to be cured overnight. Any cure will take time and patience, but with these two ingredients, there’s absolutely no reason why your legs can’t ultimately be straightened.
An exercise for the hamstrings
Weak hamstrings can contribute quite a lot to bow legs, so your first priority should be to strengthen these muscles. Do bear in mind that balancing might be a little difficult with this exercise, so you should place a chair near you that you can hold on to for support when the exercise gets a little tricky. Not that the exercise itself is hard- it’s just sometimes the case that you might just have problems maintaining your balance mid-exercise, and that’s what the chair is there for.
Now, stand on one leg and raise your other leg off the ground. Raise it quite high, until your upper and lower legs are at a 90-degree angle to each other, with the raised leg itself also bent at a right angle. Now stand in this position for about half a minute before lowering your leg again so that both feet are on the ground. Now repeat this exercise, this time lifting the other leg. You’ll need to do this exercise at least twice a day. A good idea is to do this once after you wake up in the morning, and again just before you go to bed. For the best results, and if you can arrange a little privacy for yourself, the exercise should be done three to five times a day.
This is quite a complex exercise, so I’m going to describe it carefully. Lean against a wall with your back flat against it. Now, still leaning against the wall, move both feet about two feet away from it. With your weight against the wall, gently slide your body downwards along it, until your thighs are parallel with the ground. Your pose should be roughly the same as if you were sitting in a chair. This is the easy part of the exercise.
Now, power yourself upwards using your thighs and calves, so that you’re sliding your body up against the wall. This might be difficult to do at first, but persevere and it will become easier over time. You should end as you began, leaning with your back against the wall, and your feet about two feet from it. Please note that your feet do not move much during this exercise, rather they maintain their position. The exercise is not very hard in itself, but as weaker legs can usually be a symptom of bow legs, it may require a certain amount of practice.
This exercise should be done at least ten times and twice a day at the very minimum if you want visible results in a shorter period of time. You can do these leaning sit-ups at the same time that you’re doing the hamstring exercise we’ve discussed. If you can fit a routine of these exercises into your schedule about three to five times a day, the benefits should multiply, too.
Techniques to correct bowlegs in children
Bow legs are quite a serious condition in which a child’s legs are bent, and this condition can sometimes be a little tricky to cure. Most doctors will tell you that bow legs can’t be straightened without surgery, but this is actually not quite accurate. Bow legs can be straightened, especially in children, and here are some ways to go about it.
Exercise, a healthy diet, and vitamin supplements
If your child is under three years old, it’s very possible that their bow legs will straighten by themselves. You’ll need to observe your child carefully. Ensure that he’s getting a diet rich in protein and that contains plenty of vegetables. Above all, make sure your child is getting enough sunlight, as bow legs can quite often be the result of a Vitamin D deficiency. Try to ensure that your child is engaging in plenty of physical activities that involve them using their legs. Running, climbing, and skipping are all wonderful activities. Take your child for long walks, go to a park, or throw a ball around- the keys are exercise, nutrition, sunlight, and sufficient vitamin supplements.
Will this straighten my child’s bow legs?
If your child’s bow legs have occurred at an early age, certainly. Bow legs aren’t natural, which means that a young child’s legs will generally straighten out on their own if they’re getting the right exercise and nutrition. You should ideally also consult your doctor to ensure that your child’s bow legs aren’t the result of a disease, and if they are, to ensure that the disease is treated while he or she is still young and their bow legs still have a chance of straightening themselves. You’ll need to make time for engaging your child in physical activities, preferably those that you can do out in the sunlight (Vitamin D deficiencies contribute to bow legs, remember?). These activities can definitely help to naturally straighten your child’s bow legs, and they should show marked improvement before ultimately straightening themselves entirely.
Medical braces are supports which can be strapped to the legs and help to slowly straighten them over time. These aren’t necessary for most children with bow legs; usually, the natural methods described above will be enough. In serious cases, however, such as when bow legs are the result of a disease such as Rickets, and/or your child is already around eight or ten years of age, the completely natural methods above may need to be supplemented with medical braces.
Don’t wait too long!
There’s a certain period of time before a person is fully grown when their bones are still relatively flexible. It’s definitely best if their bow legs are straightened within this period. Once a person becomes an adult, bow legs can still be straightened, but it requires more time and patience than it would if you were treating a child. So if a child of around eight or ten years old is displaying the symptoms of bow legs, and a doctor recommends braces, do go in for them as soon as possible. This will give your child the best chance of leading a normal and healthy life. It’s important that you continue the natural treatments described above, however, as they never stop being beneficial for a child with bow legs.
How to correct bow legs naturally
While a large percentage of children may potentially develop bow legs, this condition will often resolve itself over time. If it doesn’t, it may be necessary to actively take some corrective steps. The good news is, there are plenty of natural and painless methods that involve diet supplementation and exercise. In fact, it’s often the case that with special methods of stretching, the right exercises, and a course of special nutrition, bow legs can be straightened naturally.
How do I know if I have bow legs?
It’s easy to tell if someone has bow legs – when they stand with their feet together, their knees will often remain some distance apart. The greater the distance between their knees, the more pronounced the condition.
What causes bow legs?
Different factors, actually. As an example, it could simply be an abnormal influence in early childhood that causes one’s legs to develop with a curve. Sometimes parents put their children into a walker before the child is actually ready for it. This can cause a child’s young legs, which aren’t yet able to support his or her weight, to develop a curve. Blount’s disease is another factor that can sometimes cause bow legs, and lead poisoning is yet another. But one of the most prevalent causes of bowed legs is Vitamin D deficiency. This is rather sad, really, as it’s so easily corrected.
Methods for treating bow legs
One of the first things you should do if you have bowed legs is to ask a doctor to take a look at you. He will then be able to try and determine what the actual cause of your bowed legs might be.
You may wonder why this is necessary. In fact, it’s important to do this because your bowed legs may not actually be the result of a past event. Instead, it may be that you have bowed legs due to an on-going disease or condition – in other words, something you’re still suffering from. If this is the case, the disease will need to be treated first, before you attempt to correct your bow legs. Once you’ve addressed this, or if the doctor confirms that your bow legs aren’t the result of an underlying condition, you can then move on to potential solutions.
Bowlegs can be straightened at home
Special exercises, in conjunction with Vitamin and calcium supplements, may help you treat your bowed legs at home. The supplements are especially important because lack of vitamin D in your body may actually be one of the underpinning reasons for your bow legs. Exposure to sunlight is an excellent way you can help your body increase its innate production of vitamin D, but in certain special cases, it may be necessary to take an actual multivitamin supplement. Exercises should focus on strengthening your leg muscles, especially those in the upper thighs. Additionally, exercises that strengthen your calves and hamstrings are equally important. Finally, ‘stressors’ are crucial to include in your exercise program. Once the muscles in your legs are strengthened sufficiently, these exercises are focused on straightening out the actual structure of the leg itself.
That’s all it takes to straighten bow legs at home. Correct nutrition, correct supplementation, and a carefully designed exercise program to straighten and strengthen your legs.
Back pain and other issues caused by bowed legs
It’s certainly the case that your back pain may be the result of your bow legs. This is especially true if you’re already an adult. This is because bow legs often lead to incorrect posture, which in turn can potentially cause spinal problems, and these spinal problems may be a source of back pain. Fortunately, however, these issues are usually treated very easily.
First, there are a range of exercises and stretching techniques that can correct your posture and straighten your spine. Incidentally, these may also help correct your bowed legs at the same time. Amongst these techniques, some exercises focus specifically on correcting the alignment of your spine, while strengthening the muscles in your legs and torso – this will enable you to hold your body more erect.
In addition to correcting your posture through the exercises described above, it’s necessary to make some lifestyle changes. Crucially, it’s important to try and avoid standing or sitting in any one position for too long. If you have a desk job, for example, this may require you to remain sitting for long periods in the same spot. In this case, it’s important to stand up at least once an hour and walk about for a bit, to ensure that your posture isn’t being damaged. This also helps to keep your spine properly aligned and healthy. It’s equally important to maintain good posture while sitting. People with bow legs need to try to ensure that their desk isn’t requiring them to bend too far forward while sitting. Similarly, an ergonomic chair can also help improve overall posture.
Sleeping on your stomach should be avoided if you’re bow-legged, as this can further affect the alignment of your spine. When sleeping on your back, you need to ensure you have some kind of support under your neck to further keep your spine in alignment.
Will bow legs reduce your height?
Since bowed legs are curved, they can reduce one’s height, practically speaking. That is to say, they can sometimes make a person shorter than they would if they had straight legs. When bowed legs are corrected, people often find their overall height increases, sometimes by a few inches. Of course, this depends on the extent to which one’s legs are bowed. In mild cases, it’s possible that the noticeable height increase on straightening your bowed legs is not visible to the naked eye. On the other hand, a considerable height increase may be noticeable when serious cases of bowed legs are straightened.
There’s also the question of self-esteem…
It’s not uncommon for people who suffer from bow legs to have issues with self-esteem. They may be convinced that others view them as strange, or that members of the opposite sex don’t find them attractive. This might and might not be the case depending on the severity of the condition. In most cases, once people are used to having you around, they will hardly care whether you have bow legs or not. But it remains a fact that bow legs may sometimes cause emotional issues and problems related to self-esteem.
Fortunately for those with bow legs, the condition can be easily corrected without the need for surgery. It’s all down to advancements in medical knowledge which allow you to remedy the condition with a special diet and exercises.
Potential factors causing bow legs
You might be wondering why it’s so important to understand the actual causes of bow legs. Basically, this understanding can help you find the most effective treatment. Without a fair amount of knowledge about the condition, it may be more difficult to find the best treatment method amongst all the potential remedies. In this respect, bow legs are like a good many other disorders. For example, we’re able to understand the potential causes of arthritis, and how the condition worsens, which means it can be treated with specific medication in an effective way. It’s the same with bow legs. Indeed, the two conditions are often related.
Bow legs are often a time-critical disorder, meaning it’s important to find a treatment that works properly. For young children especially, an ineffective treatment option may cause their condition to worsen and become chronic or permanent. For adults, it’s also important to be treated as soon as possible, especially if the condition is worsening and contributing to the development of more serious issues like arthritis. So, let’s discuss the different potential factors that can lead to bow legs.
Bone breaks and fractures
Sometimes, especially during accidents, bones may be subject to unusually high or sudden pressure, and this can cause them to fracture or completely snap. If this happens and the fracture or break is not treated properly, it’s possible that bow legs may sometimes result.
Rickets is actually quite a common cause of bow legs among adults. It’s caused a vitamin D deficiency which can give rise to bow legs as a secondary disorder.
Tumor cells within bone tissue
At times, due to various predispositions, people may develop tumors within their bones. If these tumors happen to occur within the leg bones, it’s possible that they may lead to bow legs. Please note that such tumors can also be cancerous and it’s always best to seek medical advice in any situation where you suspect a tumor is present.
Blount’s Disease is a disease that interferes with normal bone growth, especially the growth of the shin bone. This may result in bow legs. Since all children are born with bow-shaped legs, it can be difficult for a doctor to discern whether or not a child has Blount’s Disease until he is past 3 years of age or an adult. The only way to detect Blount’s disease is through a leg X-ray.
This condition, called brittle bone disease, is also medically referred to as osteogenesis imperfecta. It is a genetic disorder that has been found to weaken bones to such an extent that even small amounts of pressure can cause them to snap or fracture. It is not surprising that such a bone condition can also give rise to bow legs.
All-natural methods of straightening your legs
In today’s modern world, where bow legs are so easily corrected, it’s rather sad that many people still go through life suffering from this condition. Of course, the ease with which bow legs can be corrected depends to a great extent on both the severity of the condition and the age of the sufferer. In very young children, even severe cases of bowed legs can be corrected swiftly and easily. In an older child, leg braces may be needed, but bowed legs are still easily curable. After the age of twenty, straightening bow legs takes determination and willpower, but it’s still both possible and relatively easy.
Exercises to straighten bow legs in adults
Before you actually go ahead with the holistic methods we’re about to introduce for straightening bow legs, it’s important to first consider your current diet. As we noted, this is because many bow leg sufferers originally develop the condition as a result of vitamin D and calcium deficiencies. This means that the first step is to have yourself tested for a dietary deficiency. Your doctor can easily recommend the required tests. If your test results reveal a deficiency, ask your doctor for a list of foods and supplements to help you correct this deficiency.
Your diet is the foundation for your health
If your diet lacks the right nutrients, no course of corrective exercises will be able to help you straighten your bowed legs. It’s therefore important that you take care of your basic dietary requirements before taking further steps to treat your bowed legs. Generally, you need to start supplementing your diet with both calcium and vitamin D. And that’s just the start. Fatty acids such as Omega-3 and Omega-6, found in fish or seeds, are also crucial.
Surgery isn’t necessary
The simple fact is that there are exercise and physical therapy approaches which are certainly advanced enough to straighten bow legs without any need for surgery. Of course, this more natural approach will require a few months of effort – but what’re a few months spent on straightening your bow legs, when compared to a lifetime of perfect health?
A composite approach
Before the advent of modern medicine, treatments for bow legs often failed because people didn’t appreciate or understand the fact that the body is a composite whole. They didn’t realize the need for a combined approach to straightening bow legs that paid equal attention to diet and nutrition, physical therapy and exercise to strengthen the muscles, and special systems like yoga to enhance joint flexibility.
Using a combined approach that merges these different systems can yield results in a very reasonable period of time. Best of all, these approaches are painless and perfectly safe when compared to surgery, which always poses a potential threat to one’s health. Another crucial element of any good program to correct bow legs will be a focus on posture. You may have noticed that bow legs and incorrect posture go together. What was that I was saying, about the body being a composite whole? Exactly. Correcting one’s posture also goes a long way towards correcting bow legs.
Alternatives to Surgery
For those with normal legs, it can be difficult to imagine the desperation felt by having bow legs as an adult. In a child, bowed legs can often be straightened, sometimes with medical braces. However, an adult seems doomed to a life of reduced physical activity, and of imminent arthritis.
Arthritis is a serious risk
For those with bow legs, the bowed shape of their legs can cause an extremely abnormal gait when walking. The very weight of a person’s body puts intense, abnormal pressure on the knee and ankle joints while they walk, or indeed when they engage in just about any physical activity. The angles at which the limbs are postured in relation to the joints of the legs will also place severe strain upon the joints.
It goes without saying that this limits one’s quality of life. It’s impossible for people with bowed legs to engage in many sports, and they must respond more or less like a cripple when faced with many physical activities. However, the pain and discomfort of bowed legs are only the beginning of one’s problems. Stress on the joints leads to inflammation, which in turn can cause arthritis. Ultimately, if left untreated, these symptoms can lead to complete degeneration of the joints.
Is surgery a realistic option?
Not really. First of all, the risks are considerable – surgery requires that a surgeon physically remove, or even break, some of the bones in your legs. This in itself carries a massive risk of infection and can cause nerve damage. If your nerves are damaged, you could be left with a permanent disability, i.e. loss of function of the legs.
Even worse, the surgeon will have to physically put metal clamps on you, attaching them to your legs to maintain their shape post-surgery. There will be permanent scars that you’ll have to bear for the rest of your life. Finally, there’s the recovery period…it may take three or more months to recover, and you’ll have to find a way to take that time out from your life. Last but not least, the recovery will also be painful.
What’s the solution?
A special diet can correct the malnutrition that’s usually at the core of a bowed leg problem. By malnutrition, I don’t mean that you aren’t eating enough. Rather, you’re probably missing out on crucial elements and vitamins in your diet, and the lack of these is causing your legs to be bowed. There’s nothing to worry about, though, as this can very easily be corrected with a course of vitamin and mineral supplements.
And then there’s exercise – your body’s posture needs to be corrected through yoga exercises. Most importantly, the strong thigh muscles need to be properly trained to support the leg. Hamstrings and tendons also need to be strengthened with special exercises. And finally, exercises need to be done that will gradually, over a period of a few months, correct the curvature of the legs. That’s all that it takes to straighten bow legs.
Can squats and calf raise improve bow legs?
Exercising the joints and the core muscles in your body can be vital if you want to address and straighten bow legs. It can also help to do exercises that are specifically targeted at strengthening those muscles responsible for supporting your legs- namely, the calf and thigh muscles. Exercise is also important because it helps to remind you that you’re actually capable of straightening your legs, and of doing so entirely through your own efforts.
Squats and calf raises are two of the best basic exercises for bow legs, as they concentrate on the key elements needed to improve your legs’ muscular condition. These â€˜key elements’ are posture, balance, and developing the strength and flexibility of your knees. They also strengthen your core muscles and joints such as the hips, shoulders and vertebral joints.
While doing any of these exercises, it’s critically important to stop what you’re doing the moment your knees show any sign of pain or of being overworked. Resume the exercise only once they feel better.
To do a squat, you need to stand with both your feet shoulder-width apart. Make sure your toes are pointing forward and slightly outwards. You should stand tall, bearing in mind that one of the goals of this exercise is to help you regain proper skeletal alignment. Place your hands behind your head and slowly start bending your knees whilst lowering your body gently into a squatting position. It’s important to avoid letting your knees bend forward too much as you do this, as this in itself can be damaging rather than beneficial for them.
Try to ensure that you’re maintaining a balanced posture, while holding your back straight and as erect as you possibly can. Keeping your eyes focused on an object in front of you or a fixed spot on the wall can make it easier to keep your head held high, thus allowing you to maintain correct posture. Once you feel as though your knees can’t bend any lower, hold the position for around 3 seconds before slowly straightening your legs and returning to your original standing position.
Repeat this 2 to 3 times daily, and eventually, you’ll begin to notice your legs begin to straighten. This, in turn, should allow your squat to get progressively deeper as time passes.
The idea behind these exercises is to contract your calf muscles so that you’re raising your body on your tiptoes. Look for a step along a staircase that you can stand on while balancing on your toes. First, stand on the step so that your feet are level with the surface; this is the starting position. Next, maintaining a focus on your balance, slowly raise your body up onto your toes as high as you possibly can. Hold this position for a few seconds.
Then, slowly lower your body so that your heels hang below the level of the surface you are standing on, all the while making sure that you maintain your balance throughout this movement. Hold this position for around 3 seconds before returning to the starting position.
Repeat this 3-4 more times or as many as you can without straining your knees too much.
Bow legs are known to affect your body’s posture and also to cause damage to a host of joints within the body. With this in mind, it’s vital to consider exercises that strengthen the body as a whole and improve overall balance. After all, your body functions as one unit. It’s possible to achieve this through simple exercises, such as stepping or balancing routines and squats. While a more complex routine will be necessary to fully straighten bowed legs, these simple exercises are a great start and will set you on the path to attaining a normal and fully functional body.
Exercise and Yoga as a Remedy
Bow legs are a condition that continues to persist within society even today, and it’s possible that the reason for this is a lack of public awareness and education around the condition. It’s important to understand exactly what bow legs are and how they may be caused. It’s equally important that you’re able to identify the signs of bow legs before even considering a remedy. Bow legs are the unusual bending of a person’s legs in an outward direction and they’re most effectively addressed in their early stages rather than later when the problem has worsened.
Understanding comes before treatment
In terms of education and awareness, it’s crucially important to understand what underlying factors might be causing your bow legs before you search for a treatment. More often than not, when it comes to children, bow legs are simply a natural and temporary stage of their development. It’s often the case that children may have bow legs until the age of around 3 or 4 years, without the condition continues into adulthood. In some cases, however, it’s possible for specific pathological conditions to cause this disorder to continue past the age of 4 years, worsening with time.
Some of the factors that may contribute to bow legs include lead or fluoride poisoning, Blount’s disease, Rickets, or even fractures and breaks in the leg bones. It’s important to consult a doctor in order to understand what’s causing your bow legs, as effective treatment will depend on what’s causing them. Usually, however, treatments will comprise some sort of combined regimen of both physical exercise and medication. We’ll give you a rough overview of the sort of training that’s commonly used to correct bow legs.
Why combine Yoga and Exercise?
Bow legs involve not only the outward bending of the legs but also a subtle degradation in the body’s posture. This is where the combination of yoga and exercise can come in very handy. Yoga gives you exercise while focusing mainly on rectifying your posture, balance and smooth movement. On the other hand, physically exercising the muscles around your knee and other joints can help support them better, and this can play a crucial role in improving their condition.
Exercising your legs with weights
First, sit down on a flat surface with your legs straight forward. Tie a reasonably lightweight to your ankles- 10 pounds might be a good starting point. Slowly, using your thigh muscles, bring both your feet and the weight as close to your buttocks as possible without causing yourself too much discomfort. Then, move your feet back into the starting position. This exercise can be repeated around 10 times, twice or more daily.
The healing power of Yoga
Yoga is known for its ability to improve mind, body, and spirit while helping you maintain flexibility and correct your posture. First, wrap your legs up with yoga straps- this will give them some support and strength while you perform the yoga poses that can help you straighten them. A good example of a yoga position to start with is the yoga asana position. While standing with your legs together, yoga asanas such as the cow face, and the forward bending pose can be very effective for improving your balance and posture.
Improving bow legs naturally – without surgery
Bow legs, while not common, nevertheless still occur in people today. People who suffer from this condition may experience a range of debilitating effects, depending on its severity. While severe cases can entail a range of problems of their own, having the condition even in its mildest form can sometimes cause self-consciousness. This may happen during summer, especially, if you prefer dressing down in shorts or similar, but feel aware of how your legs might look.
All of us were once bow-legged
Maybe you’ve noticed already- every human baby seems to have bow legs. This is a natural result of their being constricted in a fetal position within their mother’s womb without the ability to move around much. Actually, moving around is also key to curing bow legs naturally, but not everyone realizes this.
What can happen if bow legs persist into adulthood?
In most cases, babies grow naturally out of having bow legs. This requires a proper diet enriched in vitamin D and adequate exercise. In instances, however, the situation may go unattended and fail to resolve itself. In such cases, bow legs may persist into adulthood, and a person can end up living with bow legs throughout their life, potentially even developing arthritis due to joint damage.
Since bow legs can affect body posture, they can lead to damage in more than just the knee joints. Sometimes, it’s possible for your ankles, hips, shoulders or spinal vertebrae to also show signs and symptoms of damage.
Diet is an important factor
Surgery isn’t necessary to cure bow legs- instead, you need to do the right exercises, including yoga and Pilates, while ensuring that you’re getting a wholesome diet and taking vitamin supplements. Eating the right foods can be a powerful way to ensure that you’re getting all the building blocks necessary for your body to develop, which will allow your bow legs to straighten naturally.
Vitamin D and calcium are vital elements in proper bone development and joint function. As well as these nutrients, fatty acids that are commonly found in seeds and fish oil are vital for the overall growth and tissue reconstruction.
Monitoring a child’s diet during their early years can be vital to improving bow legs. At the same time, it’s equally important for adults with bow legs to ensure they’re getting a balanced and healthy diet with all the necessary nutrients.
Can exercise replace the need for surgery?
Some medical practitioners may recommend that you have your bow legs corrected through surgery. However, advancements in our medical understanding have allowed us to start treating and straightening bow legs effectively through nutrition and exercise alone. If you start using your bow legs in the ways that a person without the condition would, as often as you can, you’ll find that the condition will begin to correct itself. Of course, certain special exercises will also be necessary, but this is the first powerful step in an effective course of treatment.
Is Surgery the Only Way?
You might be surprised to hear that bow legs can be cured without surgical intervention. All you need are the right exercises to strengthen your leg muscles and make them more supportive. Doing these exercises can make real differences to the alignment of your legs in a way that’s immediately apparent, and over time, your bow legs can be almost completely straightened.
Straightening bow legs in children
Straightening bow legs is easiest in children because the ends of their bones aren’t sealed, and the bones themselves are more flexible. Therapeutic massages can be an excellent way to straighten bow legs in a child and virtually any physical therapist will be trained in the necessary techniques. When you choose a massage, a therapist will manipulate your child’s legs forward and back gently for a certain amount of time, so that they carry out specific movements. As your child grows, treatment of this sort can be very effective in helping their legs to straighten out gradually. If you’d like to massage a child with bow legs yourself, a simple exercise involves laying your child on his back and gently grasping a leg to fold and straighten it. Remember to be very gentle at all times! First, raise one of his legs, and gently move his knee upwards so it comes close to his chest, then straighten the leg again- the movement is very similar to knee bends. Remember not to place undue pressure on his knee joint. This can be effective if done gently several times a day over an extended period of time, for the best results.
Yoga is an excellent way to cure bow legs in adults, as the whole system is geared towards moving your body while increasing the flexibility of your torso and limbs. A person with bow legs may have a little difficulty at first with executing yoga poses, but yoga straps can be used to help you carry out the postures correctly. To start with, bind your legs with yoga straps. Doing this will helps your legs grow stronger, and can also begin to correct their bow-shape. Now execute simple yoga poses. The forward bend is helpful, but so is the special yoga push-up. A competent yoga instructor will be able to help with useful yoga poses and give advice that will help you straighten your bow legs.
Exercises to make the legs stronger
You’d be surprised at how much leg-strengthening exercises can help straighten bow legs. While bow legs in youth may be caused by disease or malnutrition, the condition often persists over time as a result of incorrect posture. Exercises to strengthen the body, and especially the legs, can work wonders in correcting the condition. As your muscles grow stronger, your body will be placing less strain upon your leg joints, and this, in turn, will help to improve and correct bow legs. Many of the most helpful exercises are also very simple to do, and the following is a great example. First, lie back on a bench in the gym, and hold a ten-pound weight with both of your feet. Now, bending your legs, drag the weight towards your lower torso, then push it away again. Repeat this several times on a regular basis, and after a little while, you should be able to see a marked straightening of your legs.
Is there a natural remedy for bow legs?
The core causes of bow legs are typically either genetic, as doctors suspect is the case with Blount’s Disease, or down to more general malnutrition.
When malnutrition is the cause, it’s generally because children aren’t being exposed to sufficient sunlight. We all know that children are usually bowlegged when they’re newborn- but we also know that most children tend to outgrow the condition. In most cases, a child will naturally grow out of his or her bow legs by the age of around three years or so. In some cases, however, due to various deficiencies or disorders, an individual might continue to have bow legs even past the age of three years.
For those who continue to be affected by bow legs until they reach adulthood, prompt treatment can become an important part of restoring normalcy to their lives. Suffering from bow legs can be quite debilitating, to say the least. An individual with bow legs will typically experience unusually high levels of stress on their knees and even on other joints while their body tries to adapt itself to the condition.
How bow legs manifest
For an overweight person, moving around can become so difficult that bow legs may in themselves actually be a reason why they continue to gain weight. Bow legs also worsen much faster in overweight people due to the increased load that’s being forced upon their knees and other joints. This increased joint stress and difficulty moving can, unfortunately, sometimes lead to a vicious relationship between bow legs and obesity. People in these situations may have no choice but to opt for surgical intervention as the only available treatment option.
The ideal situation is when a child does not suffer from any pathological ailments and continues to get the right nutrition during their early years. In the absence of any bone-related disease and with all the nutritional requirements for proper bone development being satisfied, bow legs are typically not an issue. At times, however, less than optimal dietary habits, a failure to monitor nutrition properly, or diseases like Blount’s disease, Rickets, or arthritis can cause bow legs to continue into adulthood.
Treating bow legs naturally
The sooner you notice that your child past the age of 4 or 5 has bow legs, the better. This is why routine pediatrician visits during a child’s early years can be vital in treating the condition promptly. Typically, a pediatrician treating a child with bow legs will first place the child on their back on a flat, smooth surface. Then, holding their leg slightly above the ankle, they will push one knee towards the chest slowly and carefully. While bringing it back down, they will then repeat the process with the other knee simultaneously. This exercise can be carefully done at home, with a total of about 10 repetitions for each leg, 3 times daily, while ensuring that you don’t push the knee to the point of injury.
In adults, there are simple exercises like calf raises and one-legged squats that can often do the trick quite well by strengthening the leg muscles that support the knee. Pilates and yoga are also very useful in helping to maintain correct body posture and balance. This, in turn, contributes towards a healthier knee joint with less stress and damage.
Modern Remedies for bow legs
The very nature of bow legs means that the longer they are left untreated, the more difficult it can be to remedy the condition. While surgery is a very quick and direct approach to addressing bow legs, it’s not always the preferred means of treatment. Nevertheless, treatment certainly becomes necessary if the condition is to be prevented from escalating into joint deterioration because in many cases this can eventually lead to arthritis.
It’s important to note that the actual treatment of bow legs first requires you to understand what causes them in the first instance. Once you have this understanding, an appropriate treatment regimen can be formulated to gradually straighten them.
The causes of bow legs in adults can range from dietary deficiency to heavy metal poisoning, and possibly even to bone damage you might have experienced during your developmental years. The rest of this article aims to give you a brief overview of the various methods used for treating bow legs.
Medical braces to reshape legs
This method involves the use of medical casts or shoes that can help to gradually straighten your legs. Reshaping bow legs in this manner is most effective only when a person is still in their early years of life, and ideally within their first 3 years.
Consult a physiotherapist
You can also consider getting a physiotherapist involved who will help you perform the leg exercises for treating bow legs. Some of these simply involve moving the legs up and down in a cycling motion while the patient lies down on their back. Your physiotherapist will alternately bring your legs up from their supine resting position- as close to your chest as possible- and back down again. This exercise will typically be repeated around 10-15 times per session and should be done around twice daily for best effect.
Time to lose those extra pounds
Carrying more weight than your body is designed for, as per your age and height, can be a contributing factor in worsening your bow legs. Every extra bit of weight carried by your legs puts that much more pressure on your knees, which are already under a heavy strain due to your bow legs. The longer you carry around this extra weight, the faster it’s possible for your bow legs to worsen, and this means that you’ll likely to see signs of arthritis and immobility relatively early on.
Pilates, yoga, and stretching
Bow legs are a condition that affects your body posture, and bad posture, in turn, can worsen bow legs- it’s potentially a vicious spiral. Yoga and Pilates in conjunction with adequate stretching can often very much help you to strengthen your core muscles while improving your balance and posture. As a start, you can try a simple exercise at home. First, lay flat on the floor and slowly lift your legs above the ground till they eventually point towards the ceiling. This will give the leg muscles that support your knee a much-needed stretch! From this position, try lifting your hips completely off of the ground while you keep your legs pointed towards the roof the entire time. This exercise is an extremely effective way to target your core stomach and back muscles, Try doing this exercise 3-4 times in one session, and repeating the sequence 3 times a day, to begin with.
It is also vital to ensure you’re getting adequate amounts of vitamin D through supplements and exposure to sunlight. This will certainly help improve your bone density, which is an important factor for straightening bow legs.
Non-surgical remedies for bow legs
Non-surgical remedies are more effective when they’re used to treat young children than they are when they’re used for treating adults. The more pronounced the condition becomes, the more likely it is that surgery may be necessary. Nevertheless, it’s still important to discuss some of the natural remedies that can help you manage the condition. These remedies offer many benefits, including improved core strength and posture (through Yoga and Pilates), and stronger supporting leg muscles. The rest of this will article introduce some of these non-surgical remedies.
Therapeutic massage routines
A physiotherapist can help you perform a special type of exercise that’s particularly effective for straightening bow legs, which is also possible to carry out at home yourself. Simply lay your child down on his back, and lift one leg up while bending it at the knee. Gently move his knee as close to his chest as possible. Then bring his leg back into the resting position, laying it down in line with the body as he remains supine. Repeat this process around ten times per leg, twice daily, and gradually increase the overall amount that you perform this exercise over time.
Yoga Asanas: an important tool
Amongst other benefits, Yoga can significantly improve your flexibility, posture, breathing, core strength, and the alignment of your body. These elements can also be very helpful in straightening bow legs. Of course, a person suffering from bow legs might have to make use of specialized gear such as ‘yoga straps’. Yoga straps will help you bind your legs so that they feel stronger and more supported. This allows you to maintain a better posture while you perform yoga asanas like the cow face position and certain forward bending asanas. As a general rule, yoga asanas should be performed thrice daily, to begin with.
Strength training for leg muscles
It’s also important that your exercise routine includes exercises that are designed to strengthen your leg muscles, as this can help to reduce the amount of unnecessary stress on your joints and tendons during everyday activities. Simply tie a small weight to your feet or to the lower portion of your legs, 10 pounds is generally a good weight to start with. Then, while lying on a smooth flat surface, bend your knees so that your heels touch your buttocks. Then, straighten your legs back into the position you started in, repeating this entire routine around 5 times. As your strength increases, you should be able to progressively increase the weight you use for this routine.
Healing effects of Pilates
Just like yoga, Pilates also helps you strengthen your core muscles, improve the alignment of your body, and maintain correct posture- all factors that can indirectly contribute towards improving bow legs. Performing routines like 礎allerina arms’ and 喪oll-ups’ are a fantastic way to strengthen your abdominal and leg muscles. To do roll-ups, start by lying down on your back with your legs together. Then, using your abdominal muscles, lift your legs straight up towards the ceiling. While in this position, rapidly move your legs in a cycling motion 10 times to start with. Slowly bring your entire body back into the starting position, lying flat on your back. Repeat this routine as many times as possible.
Painless solution for bow legs using exercise
Some people with bow legs might feel concerned that they may not ever straighten them successfully. This is perfectly understandable, especially given the fact that many doctors continue to assure their patients that surgery alone is the solution! To combat any feelings of anxiety you be experiencing, it’s necessary to have a clear understanding of what bow legs as a condition are all about. Once you have this understanding, you’ll easily be able to move ahead with trying to find a way to straighten them. It’s possible that you might have people telling you that the only remedy for bow legs is surgery. This isn’t true, and they’re certain isn’t any harm in trying to treat your bow legs the natural way, especially if your condition is not critical and you’re still able to walk with reasonable comfort.
A natural phenomenon
Bow legs are something that every child experiences right through to the age of around four years, and they almost always straighten themselves naturally. However, vitamin or mineral deficiencies that result from malnutrition or inadequate exposure to sunlight can sometimes cause the condition to remain over the long term. Diseases that affect the bones and joints such as Blount’s disease and Rickets can also cause bow legs to become a long-term problem.
The good news is that surgery is very often not necessary when it comes to treating bow legs. Rather, there are certain exercises that you can easily perform in order to strengthen the muscles in your body. This muscular strength, in turn, will not only provide greater support to joints such as the knee but also help you to maintain correct posture and balance.
Exercising at home
The main idea here is to try stretching the limitations that you are experiencing as a direct result of your bow legs. When you do this in a carefully controlled way, your body will automatically try to realign your bow legs in order to cope up with what’s being thrown at it in the form of exercise.
The first exercise involves you raising your leg sideways as high as you can whilst remaining comfortable and ensuring your knees don’t start to hurt too much. To perform this routine, you will need to stand with your feet together and use a steady object like a chair or table for support. Grasping this support with one hand, you can slowly begin to raise your right leg sideways without bending your knee. Repeat this roughly 5 times before repeating the exercise with your other leg. Do this around 2 to 3 times daily.
The second exercise is aimed at loosening up your spine, hips, and shoulders, while simultaneously helping to activate your lymphatic system. All you need to do is stand with your feet a shoulder-width apart. Then, begin to rotate your hips continuously in both directions- left and right- in immediate and alternating succession, so that your hips rotate at a 45-degree angle each time. Perform 25 such alternating left and right rotations of your hips, while taking care not to let the rotation to become so rapid that it causes injury to your joints. Repeat this 2-3 times daily.
Pilates and muscle training
A German fitness trainer called Joseph Pilates first introduced us to this exercise during the 1930s and 1940s. He originally referred to it as Contrology, but since it’s the invention, the name Pilates has become much more popular. The reason why Pilates works so well as the treatment for bow legs is that it’s extremely helpful in developing and maintaining proper body posture and balance.
Another key aspect of treating bow legs is training your leg muscles to become strong. If your leg muscles, especially those supporting the knee, are strong and well equipped to carry your body weight, much less strain is placed both on the knee itself and on all your other joints. This is important because sometimes people with bow legs can develop incorrect posture as their body attempts to compensate for the condition’s debilitating effects.
It’s now easy to understand how Pilates goes hand in hand with muscle strengthening exercises. Pilates helps you maintain correct posture and balance while having stronger muscles helps you place less body weight on your knees, which in turn, helps you maintain correct posture and balance. You can see just how invaluable combining Pilates with muscle strength training can be. I’ll now tell you a little about how you can incorporate these individual techniques into a holistic routine.
A Pilates routine
The first step is to lie down on a flat surface, with your entire body in a supine position. Ensure that both your legs are straight while keeping your knees as close to each other as possible. Then, slowly lift your legs whilst keeping your feet together. Allow your legs to form a 90-degree angle with your abdomen. Then slowly bring them back down into the starting position. Repeat this around ten times per session and try to do two such sessions daily. You can always progressively increase the intensity and number of sessions as you become stronger with time.
It’s possible to add another step to this particular Pilates exercise. For this, all you need to do is to try raising your hips as much as possible in line with your legs, until your legs are pointing towards the ceiling or sky. This exercise can vastly strengthen some of the crucial muscles in your abdomen, and as such are also key to core muscle strength. You’ll soon find that this compound exercise not only improves your bow legs but can also help to correct the poor posture that often comes with them.
Strengthening your knee and thigh muscles
To work on the strength of your leg muscles, particularly those around your knee and in your thighs, the one-legged squat is ideal. For this, you’ll need the support of a chair or something sturdy enough to lean on. Holding this chair for support with your left hand, lift your right foot off of the ground and start bending your left knee slowly. Bend your knee and lower your body as much as possible without causing yourself too much discomfort. Lower your body in this way as much as you can before you return to the starting position. Do this around 5 times in total, and then switch legs. Repeat this exercise around 2-3 times daily.
Special exercises for treating bow legs and knock knees
Bow legs are a condition in which the shape of the lens is distorted, and sometimes the condition is noticeable from a distance. People with bow legs tend to have a slightly peculiar gait that is quite often accompanied by joint pain. The knees and ankles of bow legs sufferers never come close to one other, no matter how straight they attempt to stand with their feet together. This not only causes their knees to weaken but can sometimes also lead to them turning inward. All of this can sometimes make physical activity and outdoor sports very difficult. In many cases, especially those that are more severe, people with bow legs tend to opt for surgical intervention to correct the condition. Unsurprisingly, however, surgery is not always everyone’s first choice.
Your knee muscles play a key role in supporting your knee joints, and your core muscles- found in your abdominal region- are vital for good posture and balance. Strengthening these muscles can very often help the knee joint itself, while also taking away some of the unnecessary load that your body weight is placing on it by correcting your posture and balance. We’ve described some very useful exercises below.
Curling the hamstring muscle
You’ll need to hold on to some furniture that you can use as a reliable source of support for this exercise, such as a chair. Taking hold of this chair with your left arm, raise the heel of your right leg towards your buttocks until you’re holding your knee at an angle of around ninety degrees. Hold this position for roughly 15 seconds, then release. Repeat this process once more with the same leg, and then move on to the next leg, balancing yourself with your other hand instead. Do this around 5 times for each leg, to begin with.
Sitting against the wall
Stand with your back flat against the surface of a wall with your toes pointing forwards. Take two regular-sized steps away from the wall, then bend your knees while pushing your entire back against it. You should now feel as if you were sitting in an invisible chair! Try to maintain this position for around 1 minute before you return to the starting position. For best results, repeat the exercise immediately after you complete the first, and try to do it twice more throughout the day.
Stepping up a gradient
Find a stair or platform six inches above ground level and place your left foot on this six-inch elevation. Push your body up while straightening your left leg, so that your right leg dangles for at least 3 seconds above the ground. Repeat the same routine with the other leg, and do the whole exercise twice, repeating it thrice a day, to start off with.
Squats on one leg
Stand up straight, using your left hand to support yourself with a wall or a stable chair. Bending your right knee, lift your right leg above the ground with your toes pointing downwards. Then, slowly crouch down as much as possible, bending the knee of your left leg as if about you’re about to sit in a chair. Try to make sure that the position of your left knee does not project further than your toes for this exercise to have the best effect. Repeat this at least twice before moving on to your other leg.
Special Yoga Exercises
Bow legs are a common enough condition even in our modern world, despite the fact that so many disorders and conditions can be easily treated by modern medicine. For a long time, doctors would tell people suffering from bow legs that their condition was treatable only through surgery. In reality, however, modern advances in physiotherapy have made treatment of the condition a very real option. To learn how to treat bow legs, we first need to take a quick look at how the condition can be caused.
How Bow Legs develop…
No matter how pronounced or subtle your bow legs maybe, one crucial thing to keep in mind is that treatment should always be started as quickly as possible. A great many children are born with bow legs, but this is only to be expected as conditions can be quite cramped in a mother’s womb! For most people, however, the bow legs that they experience as a child tend to straighten out fairly quickly. The exceptions to this rule are the rare cases where bow legs may persevere into adulthood, either as a result of malnutrition, disease, or else as a result of some bone fracture or break that occurred during childhood. Sometimes, bow legs can occur in young children if they are put into walkers before they are ready to walk. Because their soft leg bones aren’t yet ready to bear the child’s weight, they may bend outwards into a bowed shape.
Rickets is another major cause of bow legs, and the disease is usually underpinned by a Vitamin D deficiency. If detected early enough, Rickets can easily be cured, causing bowed legs to return to normal. In most instances, however, a more complex approach to straightening bow legs is necessary. This will often require not only physical exercise but also some element of medication or supplementation.
Using Yoga exercises to straighten bow legs
Straightening bow legs involves more than just special exercises for the legs, it actually involves exercising your entire body. This is because bow legs cannot be straightened until your body’s posture is corrected. And this is exactly where Yoga comes in. Yoga exercises and postures are perfectly suited to correcting your body’s posture, after which a course of physical training is usually sufficient to straighten your bow legs. It may be helpful to know that Yoga straps are an accessory that can be wrapped around your legs for support if you need it when you’re doing the exercise. As you tighten the straps, you’ll be helping to straighten your bow legs, and by slowly increasing the tightness of the straps over a period of about three months, you’ll be well on your way to straightening them completely.
Weights are also an excellent way to correct bow legs
You should be able to find a wide range of weights on straps available online that are designed to be attached to your ankles. An example of an exercise you can do with ankle weights begins by strapping a pair of these weights to your legs. First, sit with your back against a wall and your legs stretched out in front. Slowly raise one leg some inches off the floor and hold it there. Then slowly lower it to the ground and repeat the exercise with your other leg. You’ll need to do at least ten repetitions of this at a time, and you’ll need to do this exercise at least twice a day to enjoy the best results from it.
Stress training that straightens your legs
Straightening bow legs can be easy if you go about it the right way. Not only do you need to strengthen your leg muscles, but you also need to strengthen your hamstrings and other tendons. Additionally, you need to increase the blood flow to your legs as well. While there are more complex exercises that can be used to straighten bow legs, most of these are based on the two fundamental exercises that we’re going to describe.
Special calf raises to straighten bow legs
The simplest exercise that can help you to straighten your bow legs is the special calf raise. You won’t need any exceptional equipment- just a small, long block of wood. This needs to be about two feet long, five inches wide, and about two inches thick.
Place this block of wood on the ground. Now, place just the front of both your feet on the wood, with your heels resting on the floor. Using your calf muscles as much as possible, and to a lesser extent, your feet muscles, stand up on your toes on the block of wood. Hold this pose on top of the block for about ten seconds, then slowly and gently lower your heels to the floor.
Do try to repeat this about ten times per set. It’s a good idea to perform the exercise once in the morning, and once against just before going to bed. If you can repeat the exercise three to five times throughout the day, you’ll notice that it has even greater benefits. Ideally, you’ll need to maintain this regimen for at least three months in order to notice any improvements to your bow legs.
Advancing the exercise
As you become more proficient in basic calf raises, it’s important to increase the amount of time that you spend on tip-toe. First, you might start with just ten seconds, but as you become better at the exercise, you should try to increase that to fifteen seconds. Ultimately, you could be doing it for thirty seconds in total. Extending your leg under tension this way tends to contribute a lot to straighten your leg.
You might feel some discomfort in your leg when you first start doing this exercise. This is perfectly natural and doesn’t mean that you’re injured. Rather, you’re feeling your leg bones and joints adapt to the new exercise- it’s the feeling, in short, of your legs straightening themselves out.
Of course, it goes without saying that this exercise alone won’t straighten your bow legs. Realistically, a whole course of exercise is necessary.
The reason we’ve outlined how to do calf raises is to show you that it’s entirely possible to straighten your bow legs without surgery. These days, science and medical knowledge have advanced to the point where this is a very real option. One single article isn’t enough to describe all the complex exercises that can help you, however, that would take a book! But from this, it’s possible to see that hope is very real, that curing bow legs without surgery is possible, and that having this knowledge in itself is the first step towards a total and complete solution.
Beyond this, all you really need is dedication and patience.
The Holistic Approach
Bow legs are observable when a person who is standing with their feet together still displays a considerable gap between their knees. This condition is often seen in children between the ages of 18 months and 3 years but sometimes can also occur in adults. There are several factors behind bow legs in adults. For example, they may result from a Vitamin D deficiency, more general malnutrition, a disease known as Blount’s disease, or even something as unusual as lead or fluoride poisoning. In certain cases, it’s also possible for bow legs to be the result of a broken bone which hasn’t been treated properly or healed completely.
Can bow legs be treated?
Yes, of course, there are actually several natural ways to treat bow legs that don’t involve surgery. You might want to try a treatment regimen that involves special exercises and movements, some stretching techniques, and specific dietary supplements.
Exercises such as squats and calf raises can be very effective in strengthening the muscles that support the affected joints of the knee, hip, shoulder and back vertebrae. These exercises emphasize proper joint movement, balance, core strength, and also play a role in helping you to maintain correct posture.
Yoga and Pilates are excellent ways of stretching the human body. They also allow your body’s core to become stronger and thus help you improve your balance, which can lead to a considerable improvement in your overall posture. Because posture and core strength are vital to improving bow legs, stretching exercises certainly have their role in treating the condition.
It’s crucial that you never underestimate how important a proper diet in order for your body to work and function optimally. Vitamin deficiencies need to be corrected right away, as they can both accentuate bow legs and worsen their severity. Calcium and Vitamin D play important roles in any cure for bow legs. Including Omega fatty acids in your diet can also go a long way towards improving your bow legs. These fatty acids are easily found in seeds and fish oil and are critically important in helping your body to build and maintain specific tissues. Omega fatty acids are a crucial part of any holistic or natural treatment for bow legs.
Certainly worth trying!
Of course, the efficacy of any treatment for bow legs will vary between individuals. This is especially the case if you’re seeking a natural and painless method for straightening them. However, if you’re confident that you’ve got the determination, patience and willingness to actually work at these natural remedies in a way that’s consistent, there’s no reason to opt for surgery without trying them first. There’s so little to lose, but certainly so much to gain!
Understanding The Root Causes and How to Fix Them
Bow legs, as their name suggests, involve an unusual bending of the legs in the shape of a bow. This condition is also medically known as Genu Varum. One way of knowing if your legs are bowed is by standing straight with your feet together and measuring the distance between your knees. If the distance between your knees is much greater than the distance between your ankles, it’s quite possible that you have bow legs. In these cases, it’s always best to treat them immediately. Just as is the case with any other ailment, understanding what bow legs are and how the condition can manifest is vital to finding an effective treatment.
The two forms of the condition
Bow legs can be the result of either physiological or pathological factors. Physiological factors are generally the cause of the bowed legs that occur naturally in babies, and in these situations, they often fizzle out once a child is past the age of 3 or 4. When caused by physiological factors, bow legs will usually fade away naturally as a child grown to an adult.
If a person develops bow legs due to a pathological condition such as Rickets, Vitamin D deficiency, or Blount’s Disease, however, the condition may well continue into adulthood. It can then become increasingly difficult to deal with. If detected in its early stages, though, even the pathological variant of bow legs can be treated effectively if the cause is quickly identified.
Treatment based on the cause
As noted above, bow legs in children tend to straighten out quite naturally, although this isn’t always the case. When bow legs do not straighten on their own, malnutrition or disease are usually to blame, and if left untreated the condition may sometimes persist and become permanent. Let’s see how this happens.
Vitamin D deficiency and Rickets
Sometimes a child may not be getting sufficient amounts of vitamin D, which is an essential nutrient in bone development. This may hamper the natural straightening of the bow legs that are common in young children, and may also lead to the development of a secondary complication called Rickets. Rickets itself may be a precursor for bow legs because it contributes to bone weakness. For this reason, it’s critically important that children are exposed to sunlight for at least 5-10 minutes daily, and that they receive an adequate amount of Vitamin D either in their diet or through supplements. By making sure that a child takes in the right amount of Vitamin D, it’s often very possible to prevent them from developing both bow legs and Rickets as an adult.
Blount’s syndrome is a disorder that arises from abnormal bone development. A child with Blount’s syndrome won’t typically show distinctive signs of having the condition apart from having a bow-legged shape to their legs. In order for a doctor to tell if a child with bow legs actually also has Blount’s disease, they need to conduct an X-ray. If and when Blount’s disease has been diagnosed, medical braces and casts can be quite handy in reshaping a child’s legs while their bones are still developing. For this, early diagnosis is critical. In severe cases, surgery may also become necessary.
Arthritis and Gout
Sometimes, adults who might have grown up without bow legs can suddenly develop the condition due to arthritis and/or gout, both of which can enact some damage on joints. In these situations, immediate medical attention is strongly advisable, and treatment will generally involve a combination of dietary changes, supplementation, and sometimes surgery.
What actually causes bowed legs and knock knees?
When discussing bow legs, the first thing that usually springs to mind is the distinctive bend or curve in the shape of the legs. While standing upright with the ankles of both feet touching, people with bow legs tend to find it virtually impossible to get their knees to touch. Bow legs are medically known as Genu Varum and involve a bent or curved shin bone and thigh bone, which results in curved legs.
All babies are born with bow legs as a result of having been curled up in their mother’s womb for many months. Most of these babies grow out of it naturally. Of course, those who don’t lose their bow legs in the first 3 years of growth may end up living with it all their lives. This can become increasingly troublesome and can sometimes eventually lead to arthritis as a result of the damage that is caused by using joints that are continuously under strain.
It’s important to understand what causes bow legs in the first place. An understanding of the root cause behind your bow legs can certainly help when you’re deciding between treatment options for addressing the condition. Bow legs can be caused by various factors, including vitamin D deficiency, Blount’s disease, poor nutrition, a history of broken bones and fractures, or even poisoning by lead or fluoride.
Children who don’t get enough exercise can quite often find themselves lacking vitamin D. This shouldn’t be overly surprising, as a lack of exercise will usually go hand in hand with the fact that a child isn’t getting enough exposure to outdoor activities. Playing for even ten minutes in the sun each day can allow a child to absorb their daily recommended quota of Vitamin D from the sun’s rays.
Vitamin D is essential for proper growth and particularly important for bone development. What’s more, when a child plays, especially outdoors, they tend to develop a rather healthy appetite. This, in turn, will encourage them to eat healthy foods and enjoy the varied diet that is essential for proper physical growth and development.
Accidents in childhood
No matter how carefully you look after your child or children, things aren’t always under your control, especially when dealing with toddlers. During the early years of their development, children are bound to bump into things, fall down, and sometimes even get bruised and cut while learning to walk and deal with their surroundings. Of course, unfortunately, there are even times when things get out of hand and a child can actually end up with a bone fracture.
If fractures aren’t properly taken care of, the situation can sometimes end up proving more serious if the child develops and the broken bone starts growing in the wrong direction and shape. If left unattended, it’s possible for a child to end up with bow legs as an adult simply because a broken bone wasn’t treated properly!
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