膝外翻,通俗一点讲,就是我们常见的X型腿,X型腿是膝外翻的临床表现。在现在露腿的季节,你是不是应该注意一下自己的小短腿了呢?一起来看下矫正膝外翻的康复训练吧
压膝运动
动作要领:坐在垫子上,双脚相对,膝盖向下压,坚持30秒。
靠墙静蹲
动作要领:双手叉腰,靠墙静蹲,双腿与肩同宽,膝关节弯曲90度,坚持20秒。
蚌式开合
动作要领:侧身躺平,稳定好上身。两只脚叠在一起,放松。用臀部发力,将上侧腿打开抬起,如需更大阻力可加弹力带。
侧卧抬腿
动作要领:侧身躺平,稳定好上身。两只脚伸直叠在一起,放松。用臀部发力,将上侧腿起,必要时可使用弹力带增大阻力。
夹物抬腿
动作要领:坐在宽凳上,双手撑于身后,两脚触地,膝屈(90度),脚腕处紧夹一质软物品。然后双脚离地、伸膝、两腿尽量上抬,保持5-10秒钟,放松还原,注意物不能掉(物品的选择由大到小,直到能夹住一张纸为准)。重复20-30次。
治疗膝外翻的方法有很多,需要根据自身情况灵活选择适合的治疗方式。当然,想要拥有完美的腿型,还要在日常生活中注意站姿、坐姿,养成良好的行为习惯呦。
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