Many people have the problem of horoscopes outside their feet. There are three main reasons for this: one is due to daily habits (for example, many people like to "pacing"), and the other is the imbalance of lower limb muscle strength and disordered joint arrangement. As a result, the third is congenital malformations.
No matter what kind of reason it is, it is hoped that it can be improved to the greatest extent through corrective training before serious physical damage and pathological factors are formed.
There are three basic characteristics of the horoscope outside the foot: one is the external rotation of the foot and tibia, the other is that the calf and inner thigh exert more force, and the third is that the side swing is larger when walking and running. These characteristics show that there are errors and alignment errors in the ankle, knee, and core force couple relationship among the horoscopes outside the foot. You can try to correct them by the following methods.
loosen and stretch gastrocnemius , soleus br1span and external ankle dorsiflexion may be inadequate (br2strongbr1span) Insufficient ankle dorsiflexion is related to the excessive tension of the gastrocnemius and soleus muscles. You can use the massage foam roller for self-releasing the gastrocnemius and soleus muscles, and then stretch them. In order to strengthen the effect, you can use the pronation posture (inner horoscope; overcorrection) in the process of stretching the gastrocnemius and soleus muscles.
strengthens tibialis anterior muscle , tibialis posterior muscle
There is another reason for insufficient ankle dorsiflexion muscle strength: The tibialis anterior muscle is the most important motive muscle for ankle dorsiflexion. posterior tibial muscle is an important eccentric contraction buffer muscle during ankle dorsiflexion. In order to increase the strength of ankle dorsiflexion and prevent the dysfunction of ankle dorsiflexion, it is necessary to use elastic bands, positioning and other means to perform training on the front of the tibia. Intensive training is carried out on the muscles and posterior femoral muscles.
strengthens quadriceps muscles
muscles of the quadriceps, knees, and thighs are often active during walking and running Insufficient degree. The quadriceps can be intensively trained through weight-bearing knee flexion and extension, weight-bearing squats, and lunges to provide good strength support for correct lower limb movements.
strengthens the gluteus medius and gluteus maximus
The gluteus medius is the most important lateral stabilizing muscle. The strong gluteus medius can effectively prevent the body from appearing during exercise. The gluteus maximus is the most important hip extensor muscle. The strong gluteus maximus can allow the body to gain more forward power during walking and running (without having to borrow from compensation by Medial hip muscle).
The gluteus medius can be intensively trained by side-lying elastic belt side leg lifts and rope-loaded side leg lifts. Gluteus maximus can be intensively trained by squats, rope weight-bearing hip extensions, etc., to correct the outside of the foot. Has essential auxiliary functions.
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