Contents:
- Medical Video: Leg Workout without Weights | 6 Exercises for Strong Legs
- Exercise to repair foot X
- 1. Bend one knee
- 2. Lift one leg while lying down
- 3. Straight leg lift
- 4. Step-ups side
- 5. Knee press
- 6. Hamstring curls
- Are there other ways to fix X legs?
- 1. Vitamins
- 2. Operation
Medical Video: Leg Workout without Weights | 6 Exercises for Strong Legs
Vitamin D deficiency can cause rickets. The disease can trigger abnormalities in the bones, because the sufferer is weakened or softened to the bone. Bones can also be bent due to this condition. A person who is deficient in vitamin D can experience foot deformities, which can be feet X or O. However, is there a way to heal and repair feet X or O?
Actually the form of X or O feet is commonly found in children aged 3 to 5 years. When they reach the age of 6 to 7 years, the leg bones begin to form straight. The shape of the X leg can be described by curling and has a distance between the two legs of the knee down, the curve in the foot below the knee forms the letter 'X'. Then, can X feet be restored?
READ ALSO: What Causes Foot Forms O and X?
Exercise to repair foot X
The bending of the lower knee can be caused by weak abductor muscles around the hips and thighs. There is nothing that cannot be done, you can try to fix it with the following exercises:
1. Bend one knee
Spread your legs hip-width apart and place your arms in front of your chest. Then, move one of your left legs to the side, straighten, while placing your right leg bent. Feel a strong contraction in the hips and thighs. Then reposition your feet as before. Perform a series of movements for up to 10 to 12 times. When finished, you can exchange the position with the other leg.
READ ALSO: Here's How to Get Rid of Bending Habits
2. Lift one leg while lying down
Position it lying sideways, the left foot above the right foot. Raise your left leg about 45 degrees, hold for about 1-5 counts, then lower it to its original position. Repeat the movement 10-12 times. Then replace your lying position, do the movement again on the right foot.
3. Straight leg lift
Lie on your back, let your body relax. Position your right leg straight and your left knee bent. Tighten the thigh muscles on the right right leg, lift the leg a few centimeters from the floor and hold for about 5 seconds. Repeat the movement 2 times each side of the foot.
READ ALSO: Benefits of Crossfit Exercise for Health
4. Step-ups side
This movement requires a heavy bench to support your body. Make sure the bench you are using is not an easy one to fall down, but a heavy bench, this is to avoid you falling during training. Stand with the right side facing the bench and arms in front of your chest. Position your right foot on the bench, your left foot still on the ground. Then, stand with your right foot pressing on the bench. When your right foot is in an upright position, hold it for one second, then lower it to its original position. Do it 10 to 12 times, then change position.
5. Knee press
You can sit on the floor or bench. You need a towel roll for this exercise. Place the roll of towel under your knees. Align your right leg so it doesn't touch the floor. Let the knee of the left leg bend (because of the towel) and the heel touches the floor. Lower your right leg, do it by putting pressure on the towel, hold it for 3 seconds. then, relax and return to the starting position. Repeat this exercise 9 to 10 times.
6. Hamstring curls
Hold the back of the chair. Hold weight on one leg, bend the other leg back. Tighten the thighs on the legs that are bent back. Hold this position for 5 seconds, then lower it to its original position. Repeat the movement up to 8-9 times, then change position. This exercise is good for improving knee bending at the foot X.
Are there other ways to fix X legs?
Children with X feet experience bone shape changes as they mature. For those of you who experience this, while practicing the above exercises, you can try the following treatments:
1. Vitamins
If the form of X leg is caused by rickets, then our job is to cure the cause. As mentioned above, rickets occur due to lack of vitamin D, so daily vitamin D consumption must be taken. You can also get vitamin D which is injected once a year. This vitamin is not only found in supplements, you can also consume food vitamin D and calcium rich.
READ ALSO: How Long Should You Bask to Get Enough Vitamin D?
2. Operation
If there is still no change, surgery can be done as one way to repair foot X. However, surgery is only recommended, if:
- The distance of the legs is more than 10 cm
- Difficult walking conditions occur
- The lower part of the foot is curved and causes pain
