Flat feet is a common ailment associated with the deformation of the human foot. The pathological condition has a negative impact on well-being and over time can cause pain in the lumbar region and spine. Special exercises will help to cope with the disease. With flat feet, they must be performed daily. Also, orthopedists recommend wearing the right shoes.
Causes of flat feet
The condition in which the arches of the feet are flattened is called flat feet. The first arch is located in the area of the fingers, the second - longitudinal - goes along the inner edge of the foot. This structure allows you to rely on only three points of the foot on the surface. For some reason, the muscles and ligaments that support the foot weaken, and then the foot drops.
The following factors increase the risk of foot change:
- heavy load on the legs;
- hereditarypredisposition;
- wrong shoes (high heel, tapered toe);
- weakening of ligaments, muscles;
- overweight;
- pregnancy;
- injuries.
Depending on which arch of the foot has fallen, there are longitudinal, transverse and combined flat feet. In the complex therapy of the disease, physical exercises play an important role. With flat feet, physiotherapy exercises must necessarily be combined with the use of special insoles (orthopedic) and wearing high-quality comfortable shoes.
Treatment of disease
Experts say that you can completely get rid of flat feet only in childhood. Therefore, parents should constantly monitor the formation of the child's foot. It is impossible to get rid of the disease of adult patients. Therapy prescribed by the doctor will be aimed at relieving symptoms.
Pretty impressive treatment results can be achieved even at home. A conservative approach to the treatment of flat feet involves the implementation of certain exercises. The specialist will also individually select orthopedic insoles and shoes for the patient.
With flat feet (at the initial stage) it is useful to take baths. You need to add a little pebbles to the water and roll it with your feet. An integrated approach can significantly improve the condition.
Gymnastics from flat feet
Gymnastics will help not only eliminate the deformity of the feet, but also prevent the appearance of flat feet. It will be especially usefulfor kids. For adult patients, special exercises are necessary to unload the back, the muscles of which experience a huge load in this disease. Flat foot exercises should be done daily for 4-6 months.
Gymnastics improves blood circulation and metabolic processes in the feet, stimulates the production of joint fluid, training and muscle strengthening. With regular exercise, the arch of the foot will be strengthened, which will prevent further deformation.
Therapeutic exercise includes several groups of special exercises. To achieve a positive result, you can use various devices (sports equipment): massage mats, balls, sticks.
Where to start?
To correct the foot, there are quite a few different exercises aimed at strengthening all the muscles. At any stage of deformation, gymnastics should begin with flexion and extension of the fingers. This exercise can be done while sitting in a chair until you feel tired. The number of repetitions is 20-30 times.
You can do the caterpillar exercise for a few minutes. To do this, you need to sit on a chair, rest your feet on the floor and bend your fingers, and then pull your heels towards them. The legs should gradually move forward.
It is useful to do exercises for flat feet with pencils and small objects. The pencil is clamped between the fingers and circular rotations are performed,trying to draw a circle. Children can draw a circle on paper, holding the sheet with the other foot. Having reached the goal, grab the pencil with the toes of the other foot and repeat the exercise.
Having laid out small objects in front of you, you must try to grab them with your fingers and put them in different baskets or bowls. Rolling a small ball from toe to heel will help restore the normal state of the arches of the feet. Grabbing the ball with your foot, you need to try to throw it up. Children especially like the moving objects exercise.
In a sitting position, you can perform simpler manipulations, for example, pull your socks towards you (with strong tension) and away from you (in a relaxed state).
Walking with flat feet
Walking must be included in the set of exercises. To begin with, you should walk on toes (1-2 minutes), raising your hands up. After that, you should go down on your heels and move your hands to the belt. To unload the hip joint and lower back, you need to walk on your heels. On the outer arch of the foot, it is necessary to walk with bent toes.
To get rid of flat feet, you need to walk on a log, a beveled surface. In this case, the load is transferred to the outside of the foot.
With flat feet, it is important to learn how to walk correctly. Otherwise, a sprain will develop and the arch will fall completely. A correct gait is considered when the shoes on the feet are parallel to each other or the socks are slightly turned towards each other.
At the initial stage of development of flat feet, it is enough to use orthopedic insoles, place your feet correctly while walking and perform simple exercises. Putting the right step is not an easy task, because it requires constant monitoring of the gait. However, over time it will become a habit.
Exercise with a gymnastic stick
You can use any stick with a smooth surface and a length of at least 1 meter. Such exercises will help keep the height of the arch of the foot in the correct position. First of all, the stick is rolled with the feet (alternately) in a sitting position. The exercise should be performed for about 5 minutes. With a flat valgus foot, it is useful to walk on a stick, like on a tightrope.
General recommendations
Orthopedic doctors warn that constant overuse can have the opposite effect. For classes, you need to devote 20-30 minutes a day. Do not give up physiotherapy exercises even at the last stage of flat feet. During the day, it is recommended to periodically walk on toes.
At home, you can do foot massage to improve blood circulation. It is necessary to start the procedure with the calf muscle, moving to the lower leg and foot. The foot is rubbed with the back of the fingers towards the heel.
The choice of medical insoles and shoes should be carried out by a doctor after examining the patient's musculoskeletal system.
