Bow legs, known medically as genu varum, is a condition characterized by outward curving of the legs, creating a noticeable gap between the knees when standing straight.
While it’s more commonly addressed in childhood, many adults also seek ways to correct or improve this condition. Let’s explore effective strategies and exercises aimed at adults looking to alleviate the effects of bow legs.
Understand your condition
Before diving into corrective measures, it’s crucial to understand the cause of your bow legs. Factors range from genetics and untreated childhood bow legs to vitamin deficiencies and bone diseases.
Consulting with a healthcare provider can offer insights into your specific situation and whether corrective surgery is a recommended option.
- Strengthen and stretch
Focusing on exercises that strengthen and stretch your lower body can help improve muscle balance and posture, potentially reducing the appearance of bow legs.
- Hamstring curls: Strengthening the back of your thighs can support better leg alignment. Use a resistance band or leg curl machine for this exercise.
- Calf raises: Strong calves can support the alignment of your legs. Stand on the edge of a step and raise and lower your heels.
- Adductor stretches: Stretching the inner thighs can help if tightness in this area is pulling your legs outward. Try sitting with the soles of your feet together and gently pressing your knees down.