What is X shaped Legs?
Many dancers use the expression "to have you legs in X" to describe their bodies. This is used to denote dancers whose legs go beyond straight lines. This line is highly sought-after, especially when it's complemented by a nice step.
There is an error in term used. As many people used the term X-shaped legs. But it's not X-shaped legs. X-shaped legs refers to the legs with the knees touching, but not the ankles. In medical term it is known as "Genu Valgum".
What is Hyperextended Legs?
Many dancers have "hyperextended" legs. We call this "Genu Recurvatum". The legs are stretched "more than the normal" when viewed from the front. Genu recurvatum is also known as knee hyperextension, In this deformity the knee bends backwards. This occurs more in women then in men. As many dancers suffered from this deformity. If not treated it can lead to knee osteoarthritis.
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Degree of Hyperextension
The degree of hyperextension may vary, it can occur in varying degrees as it can be mild, moderate or severe. Although it is not a problem and doesn't require care, professionals refer to it as a "deformity" or "abnormality". Because it is primarily caused by a large laxity in the ligaments, it is common to be seen in dancers.
What Are The Main Causes of Hyperextended Legs?
Trauma
This is more common in football players and jumpers. Sometimes, improper landing puts abnormal pressure on your knees. This abnormal pressure can pull your knees backwards, causing inflammation, pain, swelling.
If the Trauma/injury is severe, you may suffer a tear in an Anterior cruciate ligament,
Muscular Weakness
Patients with hyperextended knees often suffer weakness in their quadriceps and gluteal muscles. You may be able to lift yourself from the hyperextended position by strengthening your glutes
Postural Problem
When you bend forward to grab something from the ground or climb upstairs or during walking. You knees may be hyperextending so it can cause pain. So do keep a check on your gait pattern.
What hyperextension can lead to?
Hyperextension can cause pain in those who sit too deep in their knees while standing. To avoid straining the joint, it is better to keep your knees in control and not push them too far.
This type of knee can also lead to overdevelopment of the quadriceps, which is a consequence of practicing ballet dance.
Now you are able to tell the difference between hyperextension & X legs. I agree, and I am sure that you won't make it again when we discuss it among the dancers.
How you can Treat Your Hyperextended Legs?
- Consult your physical therapist as he will suggest you some exercises that will help you to come out from a hyperextended position.
- Your doctor or physical therapist may recommend you to keep your knees in a slightly bent position. Instead of keeping your knees in a hyperextended position. Initially, It will feel difficult to adjust but it is possible to adapt and create a new normal for yourself.
- Your doctor may apply Tape to the back of your knees. So in future, when you tend to go in a hyperextended position, This Tape will help you get out of hyperextended position.