10 Simple Home Remedies to Fix Bow Legs in Adults

Bowlegs can be a source of insecurity for many, but don’t worry! We’ve got 10 simple and effective home remedies to help you straighten those legs. However, it’s important to remain patient and consistent with your practice to see desirable results.

1What are Bowlegs?

3 common types of bowlegs

According to Vinmec International General Hospital, normal legs have straight knees and are parallel to each other when standing, with the knees touching.

3 common types of bowlegs

Bowlegs are characterized by a tendency for the knees to bend outward when standing, creating a gap between the legs. This can manifest in different ways depending on the type of bowleg: O-shaped, XO-shaped, or X-shaped.

Causes of Bowlegs

• Genetics: This is a common cause, as children are likely to inherit bowlegs from their parents. Therefore, many cases of bowlegs are due to congenital bone structure. The ratio of boys to girls with bowlegs is 3.5:1.1.

To illustrate, out of 10 children comprising 5 boys and 5 girls, approximately 3.5 boys will have bowlegs, while only about 1.1 girls will exhibit this condition.

Causes of bowlegs

• Nutritional Deficiencies: Lack of calcium and vitamin D is a common cause that increases the risk of bowlegs and can even lead to rickets, resulting in bowleg deformities.
• Harmful Influences: For children, whose bones are still soft and fragile, any harmful influence on their bones can cause them to bend and deform.
• Obesity: Another factor is obesity or early-onset obesity in children, which can create excessive pressure and compress the unstable skeletal system, leading to bone deformities.
• Medical Conditions: Conditions such as Blount’s disease, rickets, knee fractures, osteogenesis imperfecta, and others can result in bowlegs.

2Tips to Treat Bowlegs in Children

Tips to treat bowlegs in children

There are several popular methods to treat bowlegs in children:

• Special Shoes: These shoes are designed with a rigid form to help stabilize the foot and prevent the child’s legs from deviating. However, they must be worn consistently to be effective.
• Bracing: This method involves manually applying force to the child’s legs to straighten the bones. It is most effective for infants and young children with more malleable bones. Care must be taken to avoid using excessive force that could harm the child.
• Casting: This technique involves applying a cast to help reshape the child’s bones. However, it can be uncomfortable for the child, so patience and family support are crucial.
• Surgical Bone Correction: This is a last resort if no quicker and more effective methods are available. However, it can be painful and time-consuming, so finding a reputable medical facility is essential to avoid potential complications.
• Treating Underlying Conditions: Identify and treat any conditions causing the child’s bowlegs, such as nutritional deficiencies, obesity, Blount’s disease, or rickets, to prevent long-term consequences.

For reference:

3Ways to Treat Bowlegs in Adults

Sunbathing Habit

Sunbathing

Sunbathing helps the body absorb vitamin D, and sufficient vitamin D intake can prevent bone problems, especially rickets and bowlegs. It also boosts immunity. Early morning sun exposure (around 7-8 am) for 20-30 minutes is recommended.

Monitor and Control Weight

Monitor and control weight

Obesity or being overweight increases the risk of bowlegs as excessive weight creates gravitational pressure that can deform bones. Additionally, being overweight can cause joint inflammation, osteoarthritis, and osteoporosis. Therefore, maintaining a healthy weight can help mitigate bowlegs.

Exercise and Sports

Using a Thigh Lift Machine

Using a thigh lift machine

Step 1 Sit on the machine’s chair, relax your arms, and spread your legs to shoulder width.

Step 2 Place your feet under the barbell, keeping your thighs and calves fixed.

Step 3 Slowly lift the barbell with your legs until your legs are fully extended.

Step 4 Slowly lower the barbell and repeat this motion about 20-30 times.

Calf Raises

Calf raises

Step 1 Stand straight with your legs shoulder-width apart.

Step 2 Rise onto your toes, balancing on the balls of your feet.

Step 3 Maintain this position for as long as possible, repeating for a total of 20-30 minutes per session.

Leg Press

Leg press

Step 1 Sit at the leg press machine and select the appropriate training mode.

Step 2 Spread your legs to shoulder width and place your feet on the press board.

Step 3 Press the board forcefully, straightening your legs and holding this position for 2-3 seconds.

Step 4 Slowly and gently bend your legs to return to the starting position. Repeat this motion 15-20 times.

Squats

Squats

Step 1 Stand with your legs slightly wider than shoulder-width apart.

Step 2 Place your hands in front of your chest, forming a right angle with the floor.

Step 3 Slowly lower your body, keeping your back and shoulders straight, until your thighs are parallel to the floor. Hold this position for 2-3 seconds.

Step 4 Return to the starting position and repeat for about 30 minutes.

Leg Relaxation

Leg relaxation

Step 1 Stand straight, relax your arms, and spread your legs to shoulder width.

Step 2 Stand on your right leg, bringing your left foot forward at a 15-degree angle, and rotate your left leg in circles.

Step 3 Repeat with the right leg, bringing the left leg forward and rotating it in circles. Perform four rotations on each side.

Balanced Diet

It is essential to include calcium, vitamin D, and vitamin K in your daily diet, especially the trio of calcium, vitamin D3, and MK7, to effectively improve bowlegs.

Balanced diet

• Calcium: Sufficient calcium intake strengthens bones and promotes height growth. Good sources of calcium include , , , , and . Additionally, consider taking calcium supplements for maximum benefit.
• Vitamin D3: Vitamin D3 enhances calcium absorption in the intestines, aiding in the treatment and prevention of rickets and promoting bone health.
• MK7: MK7, also known as vitamin K2, is naturally derived and works with vitamin D3 to transport calcium from the blood to the bones, making them more resilient. MK7 is commonly found in fermented soybeans using the Japanese Natto method.

Physical Therapy

Physical therapy

Visit a medical facility with a physical therapy department for effective treatment. Do not attempt any method without consulting a doctor first, as incorrect treatment can significantly impact your skeletal structure.

Posture Correction

Posture correction

If bowlegs are detected in children, it is crucial to correct their gait early on, as their bones are still developing and more malleable. Start by practicing steady steps with straight legs, focusing on walking correctly rather than quickly. It is easier to correct posture during childhood than in adulthood.

44 Effective Exercises for Bowlegs

Figure Four Stretch

Figure Four Stretch

Instructions

Step 1 Lie on your back, bend your knees, and place your feet flat on the floor.

Step 2 Lift your right leg, then cross your right foot over your left knee.

Step 3 Reach your right hand through the gap between your left knee and right foot to grasp the front of your right shin.

Step 4 With your left hand, grasp the front of your left shin. Try to bring your hands together.

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