How do you know which leg type you are?

Stand up straight, keep your legs together, and observe the lines between your legs.

Simple leg type small self-test < < 1 if the ankle and knee can be close together, legs are relatively straight, can be close to each other, leg type normal; 2 if the knee can be close together, but the feet can not be close together, it is likely to be X-shaped legs; 3 if the feet can be close together, if your knees aren’t together and your knees are out, you’re likely to have type O legs. 4 if your knees are both feet, but your shins (Shins) are wide apart, you’re probably an XO leg.

Link: https://www.zhihu.com/question/24021854/answer/243199160

 

A lot of girls think XO legs are o legs,

the o-leg is a large gap between the knees when the feet are standing side by side.

The main reason is the curvature of the pelvis.

The XO leg, on the other hand, is knee and ankle deep, but has a large gap in the shin.

A lot of people think they have o-shaped legs, but never thought, in fact, they are not o-shaped legs, but below the knee leg “O”false o-shaped legs? The XO leg, as it’s often referred to online. Why do Xo legs appear? So why the XO leg? It could be a birth defect, or it could be a sequela of a sports injury, but the most common cause is a kick-ass pelvic tilt.

 

 

As the pelvis tilts forward, the pressure on the knee joint increases, and the cooperative balance between the femur and tibia is disturbed,

this, combined with weakness of the gluteal muscles, can lead to inward rotation of the thigh bone and, ultimately, the XO leg.

 

Although most people don’t feel uncomfortable with XO’s legs, or even know it,

over time, however, as the position of the femur and tibia becomes unbalanced, it becomes easier to concentrate the pressure on the outside of the knee, the cartilage and ligaments are more worn out than they would normally be, and the pressure on the knee increases, this can lead to knee pain or arthritis.

So, how do you break the XO leg? So, now that we know that they are neither O-type legs, nor X-type legs, then, XO-type legs how to suit the case? Strengthen those weak muscle groups, stretch those tight muscle groups! Not only should the root cause of the pelvic forward problem be resolved, but the Eversion of the knee joint should be corrected to a neutral position. In addition to strengthening the abdominal, hip and hamstring muscles, the most overlooked is the hip flexor stretch.

Stretch the hip flexors

Hip flexors are a group of muscles responsible for the movement of the hip.

If the iliopsoas and other hip flexors are too tight, they pull the pelvis down, causing it to lean forward and putting pressure on the lower back.

 

Stretch the inner thigh muscles

 

1 on the basis of baby style relaxation, hold hands forward and inhale; 2 push hips up, lift body, exhale, knees open to both sides, to their own limit; 3 bend elbows, forearms touch the ground, inhale deeply, exhale, hips sink to their own limit; 4. Stay here for 3 minutes. Inhale, push up the hips, knees together, sit on the heels of the hips, forehead to the ground, relax the body.

 

 

Hip stretch in sitting position

 

Bend your knees and keep your feet on the ground while sitting

The right ankle is placed on the left thigh and the right foot is fixed;

Put your hands behind your back, point your fingers in the opposite direction of your body, and push your hips toward your heels until you feel a stretch on the outside of your left hip

4 do this with your back neutral, chest open, six to eight breaths, and repeat on the other side.

 

 

Supine hamstring stretch

Lie on your back with your right knee bent and your foot flat on the floor. Hold the left leg with a stretch strap and extend the left leg toward the ceiling. 2 at the same time, open the right arm to maintain balance and stability. 3 extend the left leg slowly while keeping the right side of your body on the floor. Hold six to eight breaths. Repeat on the other side. Supine hip extension

Lie on your back with your right knee bent and your right foot flat on the floor. 2 slowly extend your left leg until it is fully extended, with your right foot firmly on the floor. Lift your right hip and keep your left hip on the floor at all times. 3 repeat 6-8 times for the other side.

 

Hip stretch in sitting position

Sit On the floor with your right leg in front of you and your left leg behind.

Inhale and push the left buttock forward until you feel the stretch of the buttock

Exhale and place the left hip back on the floor. Repeat 6-8 times, each time feeling an increase in range of motion. Repeat on the other side.

 

 

Hip stretch in sitting position

Sit On the floor with your right leg in front of you and your left leg behind. Inhale and push the left buttock forward until you feel the stretch of the buttock. Exhale and return the left buttock to the ground. Repeat 6-8 times, each time feeling the increase in range of motion. Repeat on the other side.

Baby pose with lower back stretch

Stretching the calf muscles on the blackboard: since the calf and knee ligaments are closely related, stretching the calf muscles is important for correcting the XO leg!

These are classic yoga and stretching exercises that you can do every day for 15-30 minutes. Also, even if you don’t have the time to do these stretches, be sure to slowly change the habit from your day to day.

Daily attention

1. Try not to sit cross-legged, cross-legged, kneeling and other poor sitting posture;
2. Avoid wearing high heels;
3. Adjust your stance;
4. Adjust the walking posture: the body upright, abdomen straight waist, eyes straight ahead, arms relaxed on both sides of the body natural swing, toes slightly outward or extended to the front, step evenly. ‘

For people who don’t have time to start systematic training, it’s more important to stretch and relax regularly and maintain proper posture than to start exercising!