How can I exercise with bowlegs?

Dear Reader,   

Although it has a nice ring to it, the motto “no pain, no gain” might not be the best advice to follow when it comes to exercise. While some muscle soreness is common after exercise, sharp pain during physical activity can be a sign that you’re putting too much pressure on a joint or straining a muscle or tendon. In these cases, it’s best to listen to your body and stop or adjust what you’re doing. People with bowlegs have a higher risk of developing joint and ligament injuries because their body weight is distributed unevenly across the inner and outer portions of the knee joint. As such, low-impact exercises that don’t put as much pressure on the joints may be a better alternative to squats and lunges.  

What are bowlegs?  

People with bowlegs have legs that curve outward at the knees. This creates a gap between the outer part of the knee joint and compresses the inner part of the joint. Think of weight distribution in your leg as a straight line that runs from the top of your thigh bone down to your ankle. If you have bowed legs, that line passes to the side of your knee instead of directly through the center of the knee cap. This uneven distribution of weight increases the amount of pressure on your knee joint. Over time, this can make you more vulnerable to osteoarthritis and injuries such as ligament strain, cartilage wear and tear, and patellofemoral pain syndrome. 

Should people with bowlegs avoid certain exercises?  

High-impact exercises such as running, soccer, basketball, and tennis can place excess pressure on the joints and ligaments. For this reason, they’re generally not recommended for people with bowlegs, who already have a higher risk of developing joint and ligament injuries. 

What are some alternative exercises to strengthen thighs? 

When done safely and correctly, squats are a great way to build strength in your legs, core, and lower back. They can also help to improve posture and balance. However, if you have bowlegs or knee injuries, it may be best to avoid deep squats where your hips go below the knees. You might also consider doing modified squats that take some of the strain off your knees. For instance, you could sit on the edge of a chair and engage your core to lift your glutes off the seat. You could also place a stability ball between the wall and your back, guiding the ball downwards until you reach a squatting position. 

You might also consider doing other exercises that strengthen leg and thigh muscles but have low or no impact on the knee joints. Some of these exercises include swimming, cycling, and yoga. Hip abduction exercises are also a good way to build strength in the hip and thigh muscles while improving pelvic stability. Many hip abduction exercises can also be done with an elastic resistance band to make them more challenging.  

How can you prevent injuries while exercising? 

Exercising with proper form can help you get the most out of your workouts while avoiding injury. Proper squat form typically means standing with your feet slightly wider than hip-width apart, keeping your spine straight and shoulders down, engaging your core to keep the lower back flat, and keeping your knees at a right angle while lowering your hips. It’s also a good idea to wear shoes with proper support, stability, grip, and cushioning for physical activities. Listening to your body and resting as needed can be helpful as part of any exercise regimen. Additionally, you might consider speaking with a health care provider about shoe inserts (orthotics) or knee braces to reduce discomfort during your workouts. A health care provider may also be able to refer you to a physical therapist who can offer other resources and strategies specific to your abilities and individual fitness goals.  

At the end of the day, the most effective form of thigh exercise hinges (pun intended) on good knee health. Give them the support they need, and they’ll return the favor in kind!