Last week, we learned about the basics of genu varum and genu valgum. Today, we will specifically be looking into genu varum and how we can fix it! Since the hamstrings and the glute muscles are usually tight for bowlegs, it is beneficial to loosen up those muscles and release the tension. Strengthening the hip adductors can help with your internal rotation. Here are some exercises and stretches that can bring your knees closer together.
1) Toe touch with ball squeeze
Start off by standing up straight and feet should be shoulder distance apart. Put a ball/ foam roller to place it between your knees, and slightly squeeze into the ball while keeping your knees straight. Try to bend forward to touch the toes. Think of this exercise as a hip hinge. You should be working on the hip adductors and stretching the hamstrings. Go as low as you can for 5 seconds and come back up. Repeat 10 times.
Next week, let's introduce 2 more exercise for genu varum!