Exercises that you can use to correct bowlegs
First aid and quick cures | Muscular system

8 exercises that you can use to correct bowlegs

What are bowlegs?

Bowlegs is a condition in which a person’s legs appear bowed out, meaning their knees stay wide apart even when their ankles are together. Bowlegs is also known as congenital genu varum. We are primarily considering exercises that you can use to correct bowlegs.

Bowlegs can sometimes be a sign of an underlying disease, such as Blount’s disease or rickets, and may lead to arthritis in the knees and hips. Treatment options include braces, casts, or surgery to correct these bone abnormalities.

If you have bow legs and participate in high-impact exercises such as running or aerobics, or sports such as soccer, stress on your knee joint can increase your risk for knee osteoarthritis and patellofemoral pain syndrome. However, you can take measures to make exercise more comfortable, and also use exercise to help improve your condition.

Causes of bowlegs

Exercises that you can use to correct bowlegs

If a child is sickly, either with rickets or any other ailment that prevents ossification of the bones or is improperly fed, the bowed condition may persist. The main cause of bowlegs is rickets. Skeletal problems, infection, and tumors can also affect the growth of the leg, sometimes giving rise to a one-sided bow-leggedness. The remaining causes are occupational, especially among jockeys, and from physical trauma, the condition being very likely to supervene after accidents involving the condyles of the femur.


Rickets is an important cause of childhood bow legs in some parts of the world. Nutritional rickets is due to unhealthy lifestyle habits as insufficient exposure to sunlight which is the main source of vitamin D. Insufficient dietary intake of calcium is another contributing factor. Rickets usually causes bone deformities in both the hands. Bowlegs may resolve spontaneously with modification of lifestyle activities or after receiving medical treatment.

Blount’s disease

Blount’s disease is a deformity in the legs, mostly from the knees to the ankles. The affected bone curves in or out and forms the usual “archers bow” which can also be called bow-legs.

This condition may be apparent early on, but in some cases, symptoms may not be noticeable until the child reaches adolescence. Over time, bowlegs can lead to joint problems in their knees.

Blount’s disease is more common in females, African Americans, and children with obesity. Children who begin walking early are at a greater risk. A child should normally start walking on their own between 11 and 14 months of age.

Paget’s disease

This metabolic disease negatively affects the way your bones break down and rebuild. As a result, they don’t rebuild as strongly as they should. Over time, this can lead to bowlegs and other joint problems.

Paget’s disease is more common in older people and can be successfully managed with early diagnosis and treatment.


Osteochondrodysplasia is a diverse group of genetic bone diseases or genetic skeletal dysplasias that manifest in generalized bone deformities involving the hands, legs, and spine. Bowlegs or is one of these deformities. The characteristic bone X-ray survey findings are important to confirm the diagnosis.

Other causes

  • Fractures that do not heal correctly
  • abnormally developed bones, or bone dysplasia
  • lead poisoning
  • fluoride poisoning

Exercises That May Help Correct Bow Legs

According to very well health, exercises to stretch hip and thigh muscles and to strengthen hip muscles have been shown to correct the bow-legged deformity. This may help to decrease injury risk in bow-legged individuals.

Exercises that may help improve bowlegs include:

Other practical bow leg correction exercises

Make sure you do these exercises at a set time. Mornings are preferred. Moreover, if you feel pain in your hips or joints discontinue immediately. Talk to your doctor in such a case.

Foam Roller Exercise

This exercise is effective in bringing your knees together.

Place a foam roller in between your knees. Stand straight and raise your hands over your head.

Slowly bend forward without bending your knees and try touching your toes.

If you can’t touch your toes it’s okay. Try to go as low as possible.

Bring your hands slowly to the starting position.

Repeat this exercise 10 times.

Toes-in Squat

This exercise aims to strengthen the back muscles of your thigh.

You will be doing squats differently. Try focusing your mind on your thigh’s back muscle. Remember exercise requires your mind’s focus.

Stand with your feet 3 inches apart. Bring your toes together so that they touch each other.

note: adjust the width according to your preference. It doesn’t have to be exactly 3 inches.

With your toes touching each other squat as low as possible.
You won’t be able to squat as you normally would. The range of motion in this exercise is very limited.

Remember, you need to go only as low you can take. Most importantly, ensure your thigh’s back muscle is being used.
It will take a few times to get it right.

Do this exercise 10 times per day.

Internal Hip Rotation

Spread a yoga mat and lie on your side. Keep your legs one over the other. They should be tightly close together.

Slowly bend both your legs from the knee. Keep bending until your foot is perpendicular to your body (90 degree to your body).

This must be your position; your body straight as a line and foot bend from the knees at ninety degrees.

Now lift your foot as high as possible keeping the knees touching together. Do this ten times and repeat the same on the other side.

Piriformis Stretch

This exercise focuses on your glute and hips. This helps to relax your hip muscles and in turn brings the knees close.

Lie flat on your back. Bend your legs so that your knees are pointing towards the ceiling.

Now lift your right leg and place it over your left knee. Through the gap in between your legs insert your right hand and hold your left leg.You can also use your left hand for extra support. Hold onto this position for 30 seconds.

Switch sides.

Do this ten times per day.

These were 4 Bow leg correction exercises sourced from belezaqb

Other things you can do to correct bow legs

Note that correcting or treating bow legs isn’t recommended for infants and toddlers unless an underlying condition has been identified. Treatment may be recommended if your case of bowlegs is extreme or getting worse, or if an accompanying condition is diagnosed. Treatment options include:

  • special shoes
  • braces
  • casts
  • surgery to correct bone abnormalities
  • treatment of diseases or conditions that cause bowlegs

Quick recap

What exercises can you use to correct bowlegs

Foam Roller Exercise
Toes-in Squat
Internal Hip Rotation
Piriformis Stretch
Hamstring stretches
Groin stretches
Piriformis stretches
Gluteus medius strengthening with a resistance band

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