Flat feet cause many problems when walking. If the foot is set correctly during movement, this evenly distributes the load, and the foot area proportionally takes on the entire weight of the body, significantly softening the impact force that necessarily occurs when interacting with the ground. It is worth knowing in more detail how the pathology manifests itself, and what kind of exercise therapy for flat feet is used.
What are the symptoms?
But if a person has a pathology, then the spring mechanism does not work at full capacity, the support function of the feet is disturbed. Because of this, a person has many problems:
- swellings appear;
- pain in the feet is manifested not only while running or walking;
- fatigue of the legs is noted;
- significantly changinggait, plasticity of movement is lost;
- clumsiness and heaviness appear, especially when moving fast, posture is bent.
If you do not take medical measures during this period, the discomfort will increase, capturing the ankles, shins and knees, and then back pain will begin. This disease can also cause constant headaches. Significant limitation of movement will appear, often flat feet develop to such a stage that a person becomes disabled.
Only he althy and properly developed feet will be the real support of any person. And it is possible to fight pathology with the help of the developed special gymnastics, and it is she who is given a key place in the treatment. It must be done constantly, the only way to achieve excellent results by strengthening the muscular-ligamentous apparatus of the foot. You will also need special massages and other treatments.
Of course, you need to be prepared for the fact that the fight against such an ailment is a long and difficult process. However, this is the only way to defeat him. A set of exercises at an early stage of the development of the disease gives a particularly good effect, so if there is discomfort when walking, it is better to immediately contact a medical institution for help. The sooner the diagnosis is determined, the easier it is to make a correction.
A set of exercises for the treatment of flat feet
The therapeutic set of exercises consists of simple movements, which will not be difficult to master. To perform some, you will need a chair and some devices and objects: a ball, a piece of cloth,tennis ball, wooden block (can be replaced with a thick book), stick or pencil.
The set of exercises to correct flat feet also includes the following:
- Stand behind the back of a chair. Be sure to close your toes and heels, and keep your hands on the back of the chair.
- Rise up on your toes in slow motion.
- Then, counting slowly to “4”, also slowly slowly lower yourself, resting on your full foot.
Chair exercise
Sitting on it, place your feet shoulder-width apart. Trying to pick up any pre-prepared items from the floor. It can be a piece of cloth or a handkerchief. Holding the object with your fingers, you need to move it in different directions - to the right / left. Important condition: do not tear off the heels from the plane.
Not far from the chair where you should sit, put a tennis ball. Try to grab it and be sure to hold it with your toes.
Chair exercise
Bring your legs and feet together. You need to try to spread your knees to the sides, but at the same time, be sure to tear your heels off the surface. Turn the soles inward, squeezing the feet.
Exercise with bar
Place a wooden beam on the floor. A voluminous book can replace it. Stand on it in such a way that the toes are on the floor and the heels rest on the bar. With a count of "4" slowly rise up, and with the same count go down.
Walking around the room
A set of exercises for flat feet in children begins with thisexercises. You need to move for several minutes, always on your toes, so that the weight of the body falls on the front of the foot. Walk for 30 seconds/minute on the outer vaults. Keep your hands on your belt.
A few more exercises
This complex is performed in a standing position:
- You should lean on the outside feet. Do half squats 5-8 times.
- Stand up straight, hands on the belt. Pull your toes up to 15 times, returning to the starting position each time.
- Legs apart, but so that the feet are parallel to each other. Extend your arms to the sides. Do squats up to 8 times. Do not take your feet off the floor.
- In a standing position, take a pose so that the heels are out and the toes are in. Rise on toes, stretching up as high as possible. Take the starting position. Perform the exercise up to 10 times.
- While standing, put your right foot so that it is in front of the toe of the other foot, that is, footprint to footprint. In this position, rise on your toes up to 10 times. Then put your left foot forward. Repeat the exercise the same number of times. With longitudinal flat feet, a set of exercises is performed several times a day.
- Stand on your toes again, but now you should turn your heels outward, returning to the starting position. Perform at least 8-10 times.
- In a standing position, spread, slightly lifting, toes. An exercise is effective if you try to play the piano with your fingers. This activity is classified as difficult.
- Stand up so that the feet are parallel and palms apart. Try to curl your toes while lifting the inside edge of your foot up to 10 times.
- Stand so that the feet are turned inward. You should slowly rise on your toes, and at the same time bend your knees. Then slowly straighten your legs, returning to the starting position.
- Like half-crouching, for 30-40 seconds.
- This exercise is done at a faster pace than the others. Stand up straight, first raise your right leg, begin to unbend / bend the foot, while stretching the sock first straight, and then towards you. Repeat the movements 10 times. Change foot, perform the same actions with the left foot.
- Stand up straight, lift each leg alternately, alternate movements, turning the foot outward, then inward. Repeat exercise 5 times.
- Standing, alternately raise each leg, performing circular movements with each foot. If it's hard, you can hold on to the back of a chair.
- This exercise not only strengthens the feet, but also has massage properties. Stand up, put a tennis ball under the foot, and then roll it to the heel with the effort of your fingers, without lifting it high.
Caterpillar
Effective is an exercise that imitates the movements of a caterpillar. It is performed as follows: sitting on the floor, bend your legs. Bend the toes, moving the heel closer to them, then the foot straightens and contracts again. Both legs participate in the movement at the same time.
The pose is the same. The knees are bred, but at this timethe soles of the feet are connected. Then the legs need to move forward. They straighten until they manage to keep the fingers and heels closed.
The pose is the same, but there is a cloth near the legs, on which a small but heavy object is placed. Task: with the help of fingers, grab the fabric and move it along with the load under the foot. The heel must be kept still. The exercise is performed first with one, then with the other leg.
Now you can walk around, imitating the "sneak" gait, that is, with your legs slightly bent. Toes should be kept pointing inward.
Measures such as the goose step and walking with chopsticks or pencils clamped toes are also helpful. Time: 30-40 seconds.
Exercise while lying down
The legs must be bent at the knees, the feet are brought together and rest on the floor. You should vigorously spread and bring your heels together. Then alternately tear off the heels from the floor surface alternately, and then simultaneously, but so that the forefoot must remain motionless on the floor.
Without changing the position, start pulling the socks. Be sure to turn your feet inward. Then pull the socks at the same time.
On the back
Therapeutic gymnastics in the complex of exercises for flat feet is also carried out in this position. It is necessary to make a slow sliding movement of the foot on the opposite leg, the fingers can be bent. You can do manipulations while sitting. Legs should be straight. You need to start withthe big toe is located at the big toe of the other. Movements are made up to the border of the knee. Legs change alternately, four approaches are done. Then you need to make rotational movements with your feet, the directions are different - both inward and outward.
This exercise is performed on the side, with legs extended. If you lie on your left side, the left leg is bent at the knee joint. The toe must be pulled. You can improve the movement a little by supporting the leg with your hand. The same movement must be performed by turning over to the other side.
Roll over on your stomach, rest your hands and toes on the floor. Turn the feet inward, simultaneously with this movement, raise the head and torso.
Seated
The set of exercises for flat feet in adults and children includes the following exercise. The knees are bent and pulled towards the body. Task: grab the handkerchief with the fingers of one foot and try to take the fabric with the fingers of the other foot. Repeat the movements several times.
It is mandatory for those workers whose profession forces them to stay in a standing position for a long time, it is advisable to do this exercise several times a day: put the feet in parallel, transferring the weight of the body to their outer edges. Stay in this position for up to 40 seconds.
