Therapeutic gymnastics is used to achieve a corrective effect in the first degree of flat feet; it trains the muscles, strengthens the ligaments, corrects the defective alignment of the foot bones, and forms the correct walking pattern.
There are different complexes of therapeutic gymnastics and therapeutic exercises to combat flat feet. We present some of them below. Each of these complexes is undoubtedly useful for sore legs, and improvement in well-being will depend only on your diligence. These exercises actively strengthen the muscles of the foot and lower leg that support the arches.
It should immediately be noted that they are all similar in some ways, but different in others. It is not at all necessary to use all the complexes. You should choose 1 – 2 most convenient, most comfortable for you or your child, corresponding to your rhythm and lifestyle.
Minimum course of exercises for the foot with longitudinal transverse flatfoot.
The preparatory stage is manual therapy of the foot. Before exercises to develop stagnant joints, it is useful to perform manual removal of stiffness of the joints of the foot (joint mobilization):
• stretch each toe with your hands;
• forcefully bend and straighten each joint of the toes with your hands.
Each exercise is performed until a feeling of fatigue occurs in the muscles with a gradually increasing load. It is recommended to conduct two to four sessions per day.
1. Bend and straighten your toes with tension until tired.
1a. Exercise option No. 1, for initial deformation of the thumbs. Tightly bend and straighten all your fingers, stretching the rubber ring between your thumbs.
2. Static exercise. Bend your fingers as much as possible and hold them in this position until fatigue (20 - 40 s).
3. Working with the muscles of the foot, shorten the longitudinal arch (do not bend your toes!). The foot should contract by 3 - 4 cm. Release the muscles, returning the foot to its original position.
4. Contracting the muscles of the foot and without bending the toes (!), shorten the longitudinal arch and hold in this tense position for some time until fatigue (20 - 30 s).
5. Holding a pencil between the first and second toes, make circular movements from right to left and back. For children, the goal is to draw circles on paper.
6. When walking and jumping, try to push off the floor not with the heads of the metatarsal bones (they are also called metatarsophalangeal joints), but with the toes.
No need to overload yourself. It is enough to first do a set of exercises for 1 minute, then the duration of classes can be increased to 5 – 10 minutes.
Since flat feet progresses in people who are physically less developed or weakened, combine therapeutic exercises for the lower extremities with general strengthening exercises.
Training should be repeated 3 – 4 times a day. Only then will there be an effect.
After doing exercises or any other activity, it is good to take a warm foot bath with sea salt or pine extract, which relieves fatigue and pain.
A basic complex of therapeutic exercises for flat feet.
Therapeutic exercises 1 In the starting position, sitting with straightened legs.
Rice. 15. Exercises in a sitting position.
• Knees and heels are connected, the right foot is strongly extended; bring the forefoot of the left foot under the sole of the right, then repeat the exercise, changing legs. • Stroke the inner edge and plantar surface of the right foot to the left shin, then repeat the exercise, changing legs.
Sitting with legs bent. • Flexing the toes.• Bringing the feet inward.• Circling the feet inward.• Grasping and lifting a ball (volleyball or medicine) with the feet.• Grasping and lifting a pencil with the fingers.• Grasping and lifting a sponge with the fingers.• Pulling the toes up on a thin mat.
In the starting position standing. • Vigorously pressing your toes onto the floor – legs apart, forefoot adducted; alternate turns of the body to the right and left with the feet moving to the outer edge.
Rice. 16 Exercises in a standing position • Standing on your toes, feet parallel; transition to the outer edge of the foot and return to the starting position.• Feet parallel. An attempt to bring the feet down by pressing them onto the floor.• Walking barefoot on sand or a foam rubber mat (possibly with a large pile) with support on the outer edge of the feet and with bent toes.• Walking on a sloping surface with support on the outer edge of the foot.• Walking on log sideways (barefoot).
Therapeutic exercises 2.
• In the initial position, the legs are apart, the toes “look” inward: alternate turns of the body to the right and left with the rotation of the corresponding foot to the outer edge.
• Then walk on your toes for a few minutes.
• Then walk on your heels for the same amount of time.
• Walk around a little with your toes tucked.
• Then walk around with your fingers raised.
• Several times a day for 10-15 minutes, walk on the outer edges of the foot, like a “club-toed bear.” Such excess varus compensates for the valgus spreading of the foot and again, as it were, gathers the foot “into a fist.”
• Standing on your toes, shift from foot to foot.
• Sitting on a chair, lift one straight leg at a time as high as possible.
• Do the same with both legs together.
Therapeutic exercises 3.
1. Starting position – sitting on a chair, feet on the floor. Tuck your toes, repeat 3 – 5 times; Without lifting your heels from the floor, alternately lift your feet towards you (3 – 5 times); Without lifting your fingertips from the floor, raise your heels (3 – 5 times); alternately lift only the big toes (3 – 5 times); lift all your toes one by one, with your feet slightly turned inward and do not lift your heels off the floor (3 – 5 times).
2. Starting position – sitting on a chair, feet on the floor. Run the big toe of your right foot along the front surface of the shin of your left leg from bottom to top (3 – 5 times). Repeat the same with the big toe of your left foot (3 – 5 times). You can complicate the exercise and try to pull the knee socks onto the shin of your left leg with the big toe of your right foot. Then change legs.
3. Starting position - sitting on a chair, one foot on the ball, the other on the floor. With your foot on the ball, swing it left and right, back and forth 3 to 5 times. Change legs and repeat the exercise. Then grab the ball with your feet and hold it suspended for several seconds, lower it to the floor, and then lift it again (3 - 5 times).
4. Starting position – sitting on a chair. You can put a piece of fabric, small objects (checkers, elements of children's construction sets, river pebbles, etc.) or a rolling pin under or near your feet. Task: gather fabric with your fingertips, grab and move small objects, roll a rolling pin. You can also roll the rolling pin over the entire surface of your feet.
5. Starting position – standing. Stand on your toes (3 – 5 times). Turn your feet inward (3 – 5 times). Walk in place. Walk forward, standing on the outer edges of your feet. Walk along the line.
6. Starting position – standing. Squat without lifting your heels from the floor (3 – 5 times). If possible, walk on rungs or walk on uneven, bumpy surfaces. You can also balance on a ball. (Attention! In this case, adults must insure the child!)
7. Starting position – standing on a block placed on the floor. Squat on a bar (3 – 5 times). Stand on the block either on your right or left foot. The feet should be placed across and then along the bar. You can also walk several times with side steps across the block and walk along it.
Therapeutic exercises 4.
While walking (these exercises are performed for 20–30 seconds each).
Hands raised up, walking on toes.
Hands on waist, walking on heels.
Hands on the waist, walking on the outside of the feet with the toes bent.
Standing , leaning on the outer arches of the feet, perform torso turns (6 - 8 times). Raises on the toes, leaning on the outer arches (10 - 12 times).
Sitting Bend your toes (15 - 20 times). Straighten your knees, pull your toes towards you (15 - 20 times), then, if possible, connect the soles of your feet (15 - 20 times). Circular movements of your feet (10 - 20 times). 12 times in each direction).Insert cotton or foam balls between your fingers and try to squeeze them with your toes (10 - 15 times).
Put an elastic band on your toes and, spreading your toes, try to stretch it (10 - 15 times).
Place the elastic band on the big toes of both feet and stretch it (10 - 15 times).
Grab small objects lying on the floor with your toes and lift them to a small height (10 - 12 times).
Straighten your knees, grab a small ball with your toes (10-12 times), then try to throw it up and catch it with your foot (10-12 times). Rolling a small massage ball under the arches of your feet.
Holding a ball or a special massage roller with your foot, roll it along the sole from foot to heel (10-15 times). Spread a towel and crumple it with your toes to form folds, then straighten them and lift the towel with your toes (5 to 10 times).
Walking on a log or sloping surface, when you have to transfer the load to the outer edge of the foot, also helps treat flat feet. If you don’t have the necessary attributes, you can fill a box with sand or find a foam mat and walk on it, leaning on the outside of your foot. Therapeutic exercises 5 Here are a few more exercises that are useful for flat feet. They are advised to be performed by the Moscow Institute of Yoga and, in particular, by guru Ar San-tema.1. Foot turns are performed first while sitting on a chair, then standing. The feet should be turned perpendicular to each other: first heel to heel, then toe to toe.2. Sitting on a chair, place your feet shoulder-width apart and turn parallel to one another to the right and left; the same must be done while standing, holding the back of a chair.3. Sitting on a chair and then on the floor, rise to your feet, resting on the outer edges of your feet. When rising from the floor, you can help yourself with your hands.4. Standing on your toes, shift from foot to foot.5. Sitting on a chair, lift one straight leg and then the other straightened leg as high as possible.6. Do the same with both legs together.7. Sit down and, dragging your feet along the floor, take 30 - 50 steps. All exercises should be performed at least 10 times. Therapeutic exercises 6 Exercises that strengthen the muscular system of the feet. You will need a chair of sufficient height so that the entire surface of the feet touches the floor, and the angle between the shins and hips were 90 degrees. It is better to put a mat under your feet. Starting position: sitting on a chair (try to keep your back straight), legs slightly apart, soles completely touching the floor. a) bend and straighten your feet (movements are made at the ankle joint); b) move your feet outward, bring them inward ;c) bend and straighten your toes; d) grab the ball with your feet, lift it, return to the starting position;
e) roll the rolling pin with your feet on the floor; f) pull the towel with your toes. The following exercises are recommended to be performed in conjunction with exercises on the shoulder girdle area, forming posture. Walking: a) on the outer edge of the foot, performing circular movements with the hands; b) on the inner edge of the foot, hands behind the head; c) on on tiptoes, placing a book on your head and trying not to drop it; d) on your heels, hands on your belt.
Exercises for the feet are a set of physical activity aimed at eliminating pain, strengthening the muscles of the ankle and maintaining the mobility of the joints of the limbs. Even if with the help of gymnastics it is not possible to completely get rid of the disease, it will be possible to significantly reduce the unpleasant symptoms.
Throughout the day, the feet and ankles receive maximum stress, especially. If a person’s activity involves standing for a long time. Therefore, it is necessary to perform warm-up and exercises for the legs and feet, which will allow you to maintain the correct biomechanics of movements and stabilization of the body.
Foot exercises
If you regularly perform the given set of exercises, you can achieve good results, including:
If desired, foot exercises can be performed on a special massage mat. They are a path whose surface is strewn with small pebbles or hard plastic and wooden elements. If such a thing is at home, then you need to regularly, every evening, spread it on the floor and walk naked, then take a relaxing foot bath.
It is best to start exercises by preparing the body for exercise. To do this, you can do the warm-up that everyone did in school during physical education classes: walking on the boys' feet, then on the inside, and then on the outside of the foot.
If classes are held at home, then this example can be used to move around rooms, for example: go to the kitchen on your toes, and return on your feet turned inward. Also, don’t forget about your heels; you can either stand or walk on them.
If you are used to walking around at home in slippers. It is recommended to abandon them in favor of wearing cotton socks (if it’s cold), ideally you should go barefoot.
Flexible Band Exercises
When your legs are warmed up, you can increase the load on them. This is where an elastic rubber band, which can be purchased at a pharmacy, will come to the rescue. You need to tie it around your feet, then stand on your heels and try to spread your limbs in different directions. This is an exercise to train the outer surface of the foot. And if the task is to work the inner surface, then the feet are crossed and the actions are repeated.
Also an elementary but effective exercise is the use of the same rubber band, tied with one end to the support and the other to the heel. Here you need to stretch the elastic band, pulling your foot towards you.
After this, you need to take a comfortable position, sitting on a chair or bed. Now you need to stretch your feet forward and perform rotational movements (your legs are above the floor surface). Movements first to the inside, then to the outside. The exercise should be performed until a slight burning sensation appears in the joints (an average of 15 to 20 rotations).
For those who lead a sedentary lifestyle and are concerned about the condition of their lower extremities. An exercise is suggested that involves rolling a bottle filled with water with your feet on the floor. You can also stretch your foot by lowering and lifting it, as if you were pressing on a pedal.
If you have not previously suffered serious injuries, then you can allow yourself to regularly jump rope, which will help quickly strengthen your ankle. But for maximum load on the ankles, you need to do jumps without bending your knees, using only the ankle.
During the summer, it is best to walk barefoot on grass, sand or pebble beaches as often as possible. You can also implement the idea in winter: you need to take a tray, pour the selected element into it, bare your feet, and enjoy the exercise.
And finally, you can perform an exercise that is useful for both children and adults. It helps strengthen the ankle and prevents flat feet. To perform it, you need to scatter small objects on the floor (buttons, pebbles, shells, scraps of fabric) and collect them with your toes. To practice balancing, you can do the exercise while standing.
The main reason for the development of flat feet is an imbalance in muscle development. At the initial stage, this disease can be managed. Therefore, experts suggest exercises that need to be done when diagnosing this disease. Patients who have been diagnosed with flat feet often experience pain not only in the ankle, but throughout the entire leg, and the presented complex will help get rid of them.
All actions are performed while sitting on a chair in a comfortable position, and you should start with no more than three repetitions of each combination, but gradually increase them, because the muscles tend to get used to certain loads. The maximum number of approaches is 15.
Exercises for flat feet
That's the whole complex, which at first glance seems quite simple. It actually has a high ability to restore foot muscles. Therefore, with regular implementation, the results will not take long to arrive.
You can do foot exercises while moving. To get started, you just need to take a roller and roll it on the floor with your feet. This will allow you to strengthen your muscles. When the task is completed, you can begin the main exercises, of which there are only two:
This type of gymnastics helps strengthen muscles and speed up their recovery.
Note! Each of the above complexes must be performed daily, otherwise the desired results will not be achieved.
The duration of sessions per day should be a total of about 40 minutes, and it is best to do the exercises during the period of subsidence of the underlying disease (remission). It is also worth remembering that if the disease worsens, this condition is not a reason to stop exercising. Exercises should be done, but only with less intensity, and those that do not cause discomfort.
Doctors note that properly selected exercises can not only strengthen the muscles and ligaments of the feet. This type of healing helps to effectively combat numbness in the feet, heel spurs and arthritis.
Many people suffer from flat feet, but not everyone thinks about preventing or treating this disease. How to treat flat feet anyway? Repeat 10 times. The 4th exercise for flat feet is lifting the outer arch of the foot. Sit on a chair with your feet on the outside of the soles. With your feet in this position, stand up.
As you know, it is better to prevent any disease in advance than to treat it. For flat feet and for the prevention of this disease, a set of measures is needed, and orthopedic shoes, although important, are only one of the measures. On our website you can consult and choose orthopedic shoes for children and adults from such brands as Tellus , Ortex , 4rest-Orto . Our Consultant will help you determine the model that is right for you. If you have already chosen orthopedic shoes, then to effectively combat foot and leg deformities, we recommend one more measure: performing a series of exercises.
The exercises are performed barefoot and preferably daily. So, below is a set of exercises for the legs that will help in the fight against flat feet, hallux valgus, varus and other deformities.
The first exercise for flat feet is rotating the feet. You need to take a comfortable position on a chair, place your heels on the floor shoulder-width apart. Rotations are performed with the feet in both directions, alternately. Likewise, do the exercise while standing. We recommend doing 10 repetitions.
2nd exercise – with the feet on the ribs. It can be performed while sitting on a chair or standing on the floor, alternating positions. The whole point of the exercise is to place your feet either on the inside of the sole or on the outside. Perform up to 10 times.
The 3rd exercise for flat feet is turning the feet. It can be performed first standing, leaning your hands on the back, and then sitting. If it is difficult for you to do this exercise for your legs, you can sit down a little. Place your feet shoulder-width apart. Then, turn your feet - first bring your heels together, then your toes. Do it at least 10 times.
4th exercise – alternately lifting on your heels and on your toes. To do this, place your feet shoulder-width apart and place your feet parallel to each other. Then, slowly perform lifts on your heels, then on your toes. Perform each lift 10 times. Similarly, perform this foot exercise while standing on one leg. Alternate legs, performing 10 reps on each leg.
The 5th exercise for flat feet is lifting the outer arch of the foot. Perform it sitting on a chair, with your feet on the outer side of the sole. It is in this position of your feet that you stand up. Repeat the exercise 10 times, but from a “sitting” position on the floor.
6th exercise – walking in place. This exercise must be performed at a fast pace. The toes should not be lifted off the floor, and the feet should point slightly inward, with the legs bent at the knees. When performing, swing your hips as much as possible to the sides - left and right. In this case, you need to keep your breathing even and try not to move your shoulders. Perform for 20-40 seconds.
The 7th leg exercise for flat feet is low lunges. To do this, stand straight. Take a confident lunge forward with your foot. After this, you need to change the supporting leg, turning 180° degrees. Be sure to keep your back straight. This exercise is performed 10 times.
Good results can be achieved in the treatment of flat feet and other deformities by performing exercises with a stick. To do this you will need a round stick with a diameter of approximately 3 cm and a length of 1.2-1.5 meters:
The first exercise is walking across a stick. To do this, you need to place it in the middle of the foot, across. The essence of this exercise is precisely to step over the stick with lateral steps, from one edge to the other. This exercise helps treat transverse flat feet;
The second exercise is walking along a stick. To do this, you need to take steps along the stick, placing it along the foot. First, you start walking forward with your toes, and back - backwards. This exercise helps to cure longitudinal flat feet;
The third exercise is rolling a stick with your feet. To do this, you need to roll the stick along the floor, first with each foot separately, taking an emphasis while sitting on a chair or on the floor. After this, we roll the stick with both feet at the same time. You need to perform this exercise for 5-10 minutes daily.
It is important for children to provide all exercises in a playful way. Your imagination and good mood will help you with this!
Flat feet not only harms gait and limits movement in the future (you cannot fully run or jump), but also seriously affects the health of various organs. With flat feet, the spine experiences a lot of stress, it can get sick, and all the internal organs will suffer with it. In order for your child to lead a full life in the future, you need to take this disease seriously. Simple gymnastics for children with flat feet helps to make the feet healthy and the body strong. It is difficult to correct flat feet on your own; you need to consult an orthopedist who will advise the most effective treatment path.
In addition to exercises, you need to take care of the child’s routine - walking barefoot on hard, flat surfaces (concrete, asphalt, at home - laminate, linoleum, parquet) is contraindicated. To strengthen the muscles and avoid their atrophy, the foot must constantly work - lay shag carpets at home, buy therapeutic mats, outside, walk on pebbles, sand, run on the grass, walk on a log, climbing a pole or rope helps a lot.
You need to start treatment from the first months, you need to strengthen the muscles of the feet, legs, leg ligaments - do massage, special exercises, sometimes physiotherapy is prescribed. At a later age, this disease can also be treated with the help of gymnastic exercises and physical therapy.
Parents can do the massage. Depending on the type of exposure, the child can lie either on his stomach or on his back. You need to use your fingers on your toes, especially on the big toe and on its base; you also need to first and foremost knead the inner edge of the foot and the front part of the shin. Massage can be done in any form, but the front of the shin should not be vibrated or kneaded with force.
Massage should be combined with exercises that train the muscles that support the inner curve of the foot - turns, bending inward, sliding the foot along the shin. Exercise with fingers - rolling a small ball, squats on a stick that stands across the movement, extension and flexion of the fingers. The optimal massage time is 15 minutes, three times a day. Massage should be done before and after gymnastics, with a warming effect before and a relaxing and restorative effect after, especially if the child feels pain in the legs.
The procedures include warm foot baths, which should be alternated with cold ones - such a contrast will strengthen the muscles, blood vessels and improve the supply of nutrients to the leg organs. You need to swim in styles that use your legs.
Lifestyle plays an important role. Classes can be carried out in the form of a game; it is advisable to have a Swedish wall, as it has a good effect on the feet. The child must understand and independently walk on his toes, heels, inner and outer parts of the foot, jump, train the foot with special accessories - massagers, roll out the cylinder.
Until the condition of the foot improves, especially at the age of formation of the foot, soft flat shoes should not be worn until the age of five; girls should not wear heels or shoes with a narrowed toe. Schoolchildren can wear arch supports, but at an earlier age, insoles and orthopedic shoes are not recommended, as they weaken the muscles and are bad for the leg, which has not yet formed.
Recommended sports activities are swimming, ball games, cross-country skiing, the load should be increased gradually. Like any exercise, initial loads should not be more than 15 minutes. Therapeutic gymnastics is carried out three times a day on the bare foot, it should not be too tiring and lead to muscle pain, you need to start with an instructor, and then on your own.
You need to select five tasks and increase their number. It is advisable not to perform the exercises simply as gymnastics, but to make games out of them. So the child does not get tired and does not even feel the stress.
You need to buy a massage mat on which you can do many exercises.
Parents need to take into account that flat feet do not go away on their own, it only gets worse when left untreated, and leads to complications in the future. But therapeutic exercises will not only cure this disease, but the child’s overall well-being will improve.
The feet are the foundation of the body; they perform a shock-absorbing and supporting function. Feet are the main problem of gait and posture disorders, as well as spinal diseases. Spine therapy begins with foot treatment.
The therapeutic exercises will take only 10 minutes to complete. per day, and the result will exceed all your expectations. Your legs will become less tired, and your gait will become lighter. However, in order not to overwork your legs and avoid injury, observe the frequency of performing these exercises.
To perform the exercises you will need a glass bottle, rolling pin or any other object of a similar shape. Exercises are performed in the following sequence:
To perform the exercises you will need a mat:
While walking (these exercises are performed for 20-30 seconds each):
Flat feet in adults are of different types - paralytic (often caused by polio), traumatic - due to a fracture of the bones of the foot, often found in patients with a calcaneal fracture who were careless about wearing a plaster cast, and static - acquired as a result of overload of the foot, occurs with diabetes, pregnancy , obesity. The main method of treatment is therapeutic gymnastics and physical therapy; massage is usually done under body weight by walking on an uneven surface.
Flat feet are diagnosed by an orthopedist, but you can recognize this disease yourself - the legs quickly get tired, swell, and the swelling appears in the evening and disappears in the morning, and the feet and ankles also hurt. If you leave a footprint on a sheet of paper, the width of such a print will be more than half that of a healthy foot, because there is practically no indentation on the inside. If you look at shoes, people with insufficiently profiled feet tend to wear out the inside of their shoes more quickly.
Incorrect distribution of the load on the foot can lead to poor posture, since the spine also suffers due to insufficient shock absorption, as well as to varicose veins and thrombophlebitis. Patients have difficulty walking, cannot jump, and running is impossible in many cases. Sports can be reduced to cycling or swimming, but the lack of the ability to move freely on two feet is very depressing.
Adult gymnastics for flat feet should be performed with great diligence, because the body is already formed and it will take more time to correct the orthopedic deficiency than for children.
When treating flat feet, the most commonly used medications are pain-relieving ointments and analgesics, unless, of course, the pain is unbearable. In other cases, we limit ourselves to therapeutic gymnastics exercises, especially since a little pain is needed to control the process of exercise, because excessive pain indicates that we are doing the wrong physical exercises, or those, but incorrectly.
In terms of regimen, follow these tips:
Gymnastics exercises for flat feet can be done twice a day, but it is very important every day, since the result must be consolidated. Most of the exercises are done standing (you can hold on with one hand), since body weight plays an important role in the loads, but some exercises can be done while sitting, you need to do them barefoot:
A flat foot is characterized by flattening - lowering of its arches, up to their complete smoothing. Flattening along the length is called longitudinal flatfoot, flattening along the width is called transverse.
The lowering of the longitudinal arch is accompanied by lengthening of the foot due to the subsidence of the tarsal - talus and calcaneal - bones, which experience the greatest load under the influence of the weight of the body. When the transverse arch descends, the metatarsal bones spread out: the heads of the second and third metatarsal bones become supporting, and in this place a callus forms on the sole of the foot (Figure 1).
The imprint of the foot gives an idea of its supporting points in case of longitudinal-transverse flatfoot.
Flat feet, according to statistics, occur in every second person who has reached the age of fifty, but more often in women.
The causes of flat feet can be different. These include previous diseases: typhus, scarlet fever, diseases of the joints, blood vessels of the legs, injuries. Weakness of the muscular-ligamentous apparatus can also be congenital. Some people develop flat feet during puberty. Metabolic disorders and obesity greatly contribute to the flattening of the arches of the feet.
The foot also becomes deformed in those who constantly walk in uncomfortable shoes—tight or with excessively high heels; in this case, the weight of the body is transferred to the forefoot.
If a person, for example, due to professional necessity, is forced to work standing for a long time, overwork of the foot muscles can cause spraining of the ligaments.
The earliest manifestations of flat feet are increased fatigue of the legs, sometimes swelling, especially towards the end of the working day. Shoes seem tight, uncomfortable, and painful calluses form on the feet.
As soon as it becomes difficult to walk, a person tries to get rid of calluses. But this measure, as a rule, does not bring relief. In place of the removed ones, new calluses quickly form, often more painful. Meanwhile, flat feet progresses: the head of the first metatarsal bone protrudes inward, a callus forms on it, and the big toe deviates outward.
It is not easy to achieve effective treatment results in such cases.
That is why, when initial signs of flattening of the foot appear, you should definitely contact an orthopedic surgeon. First of all, he will recommend choosing shoes that fit your feet, into which you can put in arch supports - special insoles that support the natural height of the arches of the feet - or purchasing orthopedic shoes.
The formation and growth of calluses can be prevented only if it is possible to eliminate the pressure of shoes on the callus: cut a hole on the insole according to the location and size of the callus, or place hollow circles cut out of felt or felt on the area of the callus (Figure 4).
You can strengthen the muscular-ligamentous system with the help of therapeutic exercises, but only if you do it daily, systematically.
Special exercises are best performed in the morning, before the muscles are tired. Each exercise should be repeated 10-12 times. Breathing, except for exercises 17 and 20, is voluntary. During the day, it is useful to walk on your toes, on the outer edges of your feet, and for young people to also run and jump.
1. I. p. - legs at the width of the foot. Bend and straighten your toes.
2. I. p. - the same. Bend and straighten your feet (photo 1).
3. I. p. - the same. Lean alternately on the outer edge of one or the other foot.
4.I. p.—the same. Raise and lower the big toe of one or the other leg (photo 2).
5. I. p. - socks together, heels apart. Raise your feet one by one (photo 3),
6. I. p. - the same. Using your fingers and the front part of the sole of one foot, slide from bottom to top along the anterior-inner surface of the shin of the other leg (photo 4). Same with the other leg.
7. Repeat exercise 6, first grabbing a piece of fabric with the fingers of the sliding leg (photo 5).
8. I. p. - as in exercise 5. Without lifting your feet from the floor, bring your toes in and out, the heels remain in place.
9. I. p. - feet next to each other. Bend your fingers and rest them on the floor (photo 6).
10. I. p. - lean on the ball with one foot. Roll it in a circular motion. Same with the other leg.
11. I. p.—pinch the ball with the inner edges of the feet. Raising one foot up and the other down, roll the ball.
12. I. p. - as in exercise 1. Place a long piece of fabric at your feet and move it with your toes towards your heels.
13. I. p. - the same. Grab the buttons scattered on the floor with the fingers of one and then the other foot.
14. I. p. - step on the rolling pin with both feet. Roll it back and forth.
15. I. p. - feet width apart. Rise and fall on your toes.
16. I. p. - the same. Bring your toes in and out, your heels remain in place.
17. I. p. - legs together, arms along the body. Squat to failure - arms forward - exhale; stand up, arms along the body - inhale.
18 I. p. - feet width apart. Walking in place, stepping on a rolling pin lying on the floor with the middle part of one or the other foot.
19. I. p. - standing on a piece of fabric. Gather the fabric with your toes toward the middle of your foot (Photo 7).
20. And p. - standing on a rolling pin. Complete exercise 17 (photo 8).
21. I. p. - feet width apart. Stand on the beam with the front of your foot and toes. Do the same with the other leg (photo 9).
Sitting on a mat on the floor
22. I. p.—legs bent at the knees. Spreading your knees and pressing them to the floor, bring your feet together (photo 10).