If you are noticing that your knees are curving outward while your ankles are close together, you may have bow legs, or genu varum. This condition is quite common in children, as they usually ‘grow out’ of it. However, bow legs may persist into adulthood or can even develop due to other underlying conditions.
For adults, this can mean more than just a unique leg shape. Chronic knee and hip pain, self-consciousness, posture issues, and self-image are just a few of the struggles that can stem from having bow legs.
The silver lining is that receiving treatment at any age is now an option. Whether it is to eliminate discomfort, receive treatment to improve self-image, or to increase self-confidence, proven methods exist. This guide is focused on the causes of bow legs in adults and a compilation of nine researched, non-surgical and surgical treatment options.
In our guide, we will suggest starting with a supportive brace, like the ReposePoint Bow Leg Correction Brace, as it often is an easy first step to more comprehensive treatment.
What Causes Bow Legs in Adults?
Adulthood introduces many new factors that can lead to the development of bow legs. Occasionally, they are the result of bow legs that developed in childhood and went untreated. Arthritis, especially osteoarthritis, vitamin D deficiency, known as rickets, bone infections, and genetic bone propensity can also lead to bowed legs. Having excess weight additionally exacerbates the curvature as a result of added strain on the joints.
In the worst case, neglecting bow legs can result in the progressive development of knee and hip pain, harm to one’s posture, and even chronic joint problems, especially if the condition is not managed early on [1]. This is the reason prompt treatment is so essential.
Can Adults Really Fix Bow Legs?
The straightforward response is that they can. Although bone flexibility is a benefit in children, adults are not entirely at a loss, as they can improve their posture and subsequently reduce pain through exercise, supportive braces, physical therapy, dietary changes, and, in very extreme instances, surgery.
Options are available depending on the extent of bow legs, general health, and the goals of the individual.
1. Use a Bow Leg Correction Brace
One of the easiest ways to address bow legs is through the use of a correction brace, which is a non-invasive method. Correction braces work by gently adjusting the alignment of the legs over time as they reduce strain on the knees and improve walking posture.
The ReposePoint Bow Leg Correction Brace is tailored for adults and includes the following features:
- Customized compression and support
- Specific pressure for reshaping the leg
- Comfortable for extended wear
Many users notice visible results and reduced knee pain after regular use. Also, this is perfect if you want to avoid surgery or cannot afford physical therapy.
2. Do Bow Leg Correction Exercises
Low-impact exercise routines can strengthen the muscles surrounding the knee, hip, and thigh areas, which can improve alignment. Some of the most beneficial include:
a. Inner Thigh Strengtheners
- Side-lying leg lifts
- Wall sits with a ball between the knees
b. Hip-Opening Stretches
- Butterfly stretch
- Seated hip external rotation
c. Hamstring and Calf Stretches
- Standing hamstring stretch
- Downward dog yoga pose
Make sure you are consistent. Aim for 3-5 workouts a week. Most physical therapists suggest using a brace alongside these exercises for better improvement [2].
3. Consider Physical Therapy
A qualified physical therapist can design a tailored program for your specific posture and leg curvature. Therapy may consist of:
- Gait training (to improve walking patterns)
- Hands-on manipulation and stretches
- Muscle re-education techniques
Research indicates that physical therapy paired with supportive equipment, such as braces, is more effective in achieving the desired results in leg alignment [3].
4. Correct Vitamin and Nutrient Deficiencies
In some instances, bow legs may be caused or aggravated by rickets, which is associated with low vitamin D and calcium. Softening bones in adults with vitamin D deficiency can lead to more pronounced leg curvature. [4]
Tips:
- Check your vitamin D levels with your doctor
- Soak in natural sunlight (15-30 minutes/day)
- Consume calcium-rich foods like leafy greens, dairy products, or fish
- Take vitamin D3 supplements if necessary
5. Consider Orthopedic Shoe Inserts
Your gait may be affected by bow legs. Over time, improperly aligned walking can result in ankle, hip, and back pain, all of which can be alleviated with orthotic inserts.
Surgery may not be needed. Custom orthopedic footbeds can:
- Alter and redistribute the load-bearing with the foot
- Correct associated gait dysfunction
- Alleviate strain on the lower extremities
These are best used along with a bow leg correction brace or after a physical therapy program. Your doctor or a podiatrist can help fit the right type.
6. Lose Excess Weight
Excess body weight results in greater stress on the knees and lower joints, exacerbating symptoms of bow legs. Weight loss helps by:
- Slowing down the natural wear and tear on the joint
- Promoting better posture and more efficient movement
Even a 10% weight reduction can significantly lower pressure on your knees [5].
7. Surgical Correction (For Severe Cases)
Your physician might suggest an osteotomy surgery for your extreme bow legs, which cannot be fixed with conservative methods. This surgery is defined by the cutting and reshaping of bones. There are two main types:
- High Tibial Osteotomy (HTO) – reshapes the upper shin bone
- Femoral Osteotomy – reshapes the thigh bone
Surgery is effective, but it does come with risks, a lengthy recovery period, and it is expensive. It is usually done for extreme situations where there is persistent pain, and other methods have not worked. [6]
8. Maintain Healthy Posture and Walking Habits
Improper posture can exaggerate bow legs. To counter this:
- Avoid standing with knees locked or legs far apart
- Walk with knees pointing forward
- Sit with both feet flat on the floor
Simple adjustments to how you sit, stand, and walk can enhance long-term outcomes from other correction methods.
9. Monitor Progress with Photos or Videos
If your routine consists of standing in front of a mirror, you might not notice any changes. Progressing videos and pictures taken from the side or front in two to three-week intervals can be quite motivating.
Tip – for better accuracy, keep clothing, lighting, and pose the same. Capturing your journey is very motivating.
Why Bracing Is a Smart First Step?
For most adults, the first line of treatment is a non-invasive therapeutic approach. Bracing provides a subtle fit for correction to the user’s schedule. The Reposepoint Bow Leg Correction Brace for adults is user-friendly, inexpensive, and tailored for the adult femur and tibia shapes.
The brace is sufficiently comfortable for home use and is adjustable to your specific requirements. With steady use of the brace, a majority of users report changes in posture, pressure in the legs, and overall comfort within the first few weeks.
Takeaways
Correcting bow legs as an adult is 100% possible. With the right approach, tools, and routine in place, you can alleviate discomfort, realign your posture, and enhance self-assurance in your gait. For some, stretching exercises can provide a good start, while others may prefer to dive straight into wearing a correction brace, no matter your preference, repeating the action is important.
The ReposePoint Bow Leg Correction Brace offers an easy, comfortable, and science-backed way to get started on your bow leg correction journey today.
References
- **Osteotomies Around the Knee & Biomechanical Effects** A 2023 systematic review on how knee osteotomy impacts ankle and hindfoot alignment
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12131295/
- https://pubmed.ncbi.nlm.nih.gov/23072781/
- https://pubmed.ncbi.nlm.nih.gov/39918569/
- Messier SP. “Weight Loss Reduces Knee Joint Loads.” Arthritis Rheum, 2005. https://pubmed.ncbi.nlm.nih.gov/15986358/
- https://www.researchgate.net/publication/51699696_The_Role_of_High_Tibial_Osteotomy_in_the_Varus_Knee