How do I train to correct varus and valgus when running?

Foot inversion is a normal phenomenon, and foot inversion refers to the natural inward rotation of the foot when running. Foot valgus.

It refers to excessive internal rotation, which is our common "high arch, and the flip angle of the foot valgus is generally between 20 and 30 degrees." Foot varus.

It refers to insufficient internal rotation, which is our common "flat foot, and the flip angle of the foot varus is generally between 0 and 10 degrees." Both inversion and valgus during running can lead to incorrect landing posture, which can lead to injuries to various parts of the body.

In order to avoid the physical injuries caused by foot inversion and foot valgus, we can train the following movements.

The first action is to grab the towel, at the beginning we sit on the stool, then put the towel under our feet, then put the soles of our feet on the towel, exert force down on our five toes, grasp the towel with our toes, then hold it for two to three seconds, then release it, and stretch for one second.

The second action is the calf raise.

Place the forefoot on the ground first, then hang the heel part in the air, do a lifting and lowering motion, hold the highest point for one to two seconds when lifting, and feel the calf muscles centrifuge and contract as you fall.

The third action is to stretch the elastic band to tie the elastic band to the forefoot and straighten it upwards to give a reaction force, and then press down on the ball of the foot to resist this pressure, and hold it for two to three seconds after straightening.

The fourth action is to hook the foot with the elastic band, first fix the elastic band to the front instep.

then straighten down to give a reaction force, then hook the ball of the foot to counter the pressure, straighten and hold for two to three seconds.

The fifth action is to rotate the elastic band internally, first fix the elastic band at the position of the front instep, take the right foot as an example, straighten to the right, give a reaction force, hold it for two to three seconds after straightening, and then rotate the ball of the foot to resist this pressure.

The sixth action is to rotate the elastic band externally, first fix the elastic band at the position of the front instep, take the right foot as an example, straighten to the left, give a reaction force, hold it for two to three seconds after straightening, and then externally rotate the ball of the foot to resist this pressure.

The above are the exercises to correct foot varus and foot valgus.

You can choose to lie on your back and bend your knees or bend your hips, and then you should follow the ground on both sides, slowly lift the balls of your feet, be sure to increase the resistance, and you should exercise for three to six months.

When running, we can choose a coach to guide our running posture, and when running, we must also pay attention to and observe whether our posture is correct, and also buy suitable and comfortable shoes to reduce the damage to the body.

I think we should go to the doctor in time, if it is a child, it can be corrected by traditional Chinese medicine, and if the child is older, it needs to be corrected by surgery.

If you want to correct foot valgus, you can drink more milk, supplement more calcium, and slowly correct it through massage.

The formation of foot valgus indicates that in long-term life, the walking posture is not standardized.

You need to pay attention to your walking posture at all times in the future.

Freezing three feet is not a day's cold, and there is no shortcut to foot valgus, which can only be changed over time.

Then you need to bring some corrective instruments, and you can also choose to consciously correct your walking posture.