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Bowed Legs Stretches & Exercises

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Bowed legs (aka bowlegs, bow legs, or genu varum) can come from weak & tight muscles, bone deformations, and/or degeneration. These stretches & exercises are designed to help if it’s coming from weak and/or tight hip muscles. See more tight hip exercises: https://youtu.be/7I4cKIK29O4


Start off with reverse clamshells and sidelying hip adduction. These will help strengthen the internal rotator and adductor muscles to pull the knees back inwards.


Using a resistive band to help strengthen the dorsiflexor muscles are also a great way to help correct the knee position while walking.


Supine and seated figure four stretches are great to loosen up tight glutes and external hip rotators that might be pulling the hips and knees outwards.


Hip internal rotator muscles can also be strengthened in sitting without or with a resistive band.


Finally, in standing, a hip hinge with a ball squeeze at the knees will help strengthen the hip adductors and internal rotators.

Related Videos:

10 Best Hip Strengthening Exercises to Relieve Hip Pain:
https://www.youtube.com/watch?v=s7WBpar9W6w&list=PLPS8D21t0eO-Ab_0ywWDTQHflRx8eHcCC&index=5

Hip Arthritis Stretches & Exercises:
https://www.youtube.com/watch?v=tQNk6mpFsww&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE&index=10&t=0s

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Dr. Jo is a Physical Therapist and Doctor of Physical Therapy.

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Bowed Legs Stretches & Exercises:

https://www.youtube.com/watch?v=JnO9-wL2xRo
https://www.askdoctorjo.com/bowed-legs

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.
Category
Medical
Tags
bow legs, bowlegs, bowedlegs
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