The relevance of the problem of flat feet in people is great due to the prevalence of the disease. With flat feet, the entire body suffers, and primarily the joints of the lower extremities, the spine and the brain. Therefore, it is very important to pay attention to the prevention and treatment of flat feet.
Mandatory methods for treating flat feet are physical therapy, massage of the feet, legs and back, as well as orthopedic insoles and orthopedic shoes.
Flat feet can be longitudinal, transverse or mixed. Let's see what differences they have.
Flattening of the transverse arch of the foot. The foot looks wide, and visible gaps appear between the toes that normally should not exist. In this case, the veins and nerve endings of the feet suffer, as they are compressed when walking or standing. The veins in the feet may be dilated, which is associated with impaired venous outflow due to compression of the veins from the side of the sole with a flat foot. Excess weight, carrying heavy objects and standing work create additional negative effects on the feet.
Exercises for transverse flatfoot : we use all possible movements of the foot with the exception of spreading the toes (abduction from the midline passing through the third finger).
Degrees of longitudinal flatfoot.
Flattening of the longitudinal arch of the foot: the foot is narrow, walking mainly on the inside of the feet, shoes “bevel” inward, heels wear out on the inside of the feet. Exercises for longitudinal flat feet : we use all possible movements of the feet with the exception of pronation of the feet (you cannot place the foot on the inner arch).
Combination of transverse and longitudinal flatfoot.
Check out those cake-like feet!
The spring function is lost. The body, protecting the brain from shocks when walking, running and jumping, compensatory increases kyphosis of the thoracic spine. The deepened curve in the thoracic region, and then the lordosis of the lumbar region, compensatoryly creates a spring effect to increase the shock absorption of the brain. Stooping occurs, and then kyphotic scoliosis. This is one of the complications of flat feet.
There are complaints of pain and fatigue in the feet and legs, in the lower back, headache, and general fatigue. Pain when pressing on the middle of the sole. Callus of the skin of the sole over the heads of the metatarsal bones. Deformation of the fingers appears. Cramps in legs at night. Performance is reduced.
The set of exercises for mixed type flat feet does not include exercises with spreading the toes to the sides and placing the feet on the inner arch.
Foot massage for flat feet.
The reason for contacting an orthopedic doctor is shoes that have worn down inside; there may be rapid fatigue when walking, pain and fatigue in the legs, back, or headache.
For physical therapy for flat feet, you will need a mat, a chair, foot massagers (simple, without automatic vibration), medium-sized smooth stones, a wooden block 10 - 15 cm high. It is advisable to have a wall bars.
Self-massage of feet and legs.
I recommend using Malavtilin cream.
Warm up your hands by rubbing your palms together. The massage is performed along the flow of venous blood from the limb (from the foot to the knee joint).
First, let's massage the back of the lower leg.
(stroking, rubbing, kneading).
And massage the front - lateral (side) surface of the lower leg.
Achilles tendon massage with forceps
stroking and spiral kneading.
Massage of the anterior surface of the ankle joint is performed on the back of the foot from the tips of the toes to the middle of the shin.
From bottom to top, stroking the entire surface of the palm and spiral kneading with the thumb of the hand and the palm, on which the other palm rests on top.
After this, passive movements in the ankle joint
(flexion and extension, clockwise and counterclockwise rotation).
Passive flexion of the foot.
Passive extension of the foot.
Massage the sole from the base of the toes to the heel
(stroking, rubbing, pressing).
Massage the big toe and then all
the remaining fingers from the tips of the toes to the foot.
Finish with a general stroking of the feet and legs with the palms.
2. Exercise “Worms”. Sitting on a chair, support your hands behind you, legs together, feet on the floor.
1 – Stretch your toes forward as far as possible and press your toes to the floor.
2 – Raise your heels and try to pull them as close to your toes as possible, pressing your heels to the floor. The result was an arched position of the feet.
"Worms." Ref. position.
Stretch your toes forward, stretching your feet.
Now the toes rest on the floor and the heels move closer to them.
We continue to move our feet forward along the floor in this way, then back : first, the heels are pulled back (towards the chair), then the toes try to get as close to the heels as possible.
Try to control the position of your feet by keeping them on the outside of your soles. Repeat until you feel tired.
3. Roll the massage balls with your feet forward, backward and in a circle.
5. Sitting on a chair or standing, holding onto a support
rolling from heel to toe on a massager.
You can use any foot massager,
except automatic ones with vibration.
6. Sitting on a chair. Support your hands from behind.
1 – Shorten the longitudinal arch of the feet, while simultaneously squeezing the muscles of the buttocks to increase muscle tension. Inhale.
2 – Relax your muscles. Exhalation.
Once! Tension in the gluteal muscles and arches of the feet.
7. “Rotation of the foot.” Sitting on a chair, place your right leg on your left (knee on knee).
Place your hands in a “lock” on your right knee to limit the movement of your right shin.
1, 2, 3, 4 - Rotate the right foot clockwise.
5, 6, 7, 8 – Counterclockwise rotation. arrows.
Repeat until the working muscles become tired.
Same with the other leg. (For high-quality execution, imagine a circle the size of a plate near your foot and trace the outline of an imaginary plate with your big toe). One way and the other.
8. Sitting on a chair, legs together, hands on your belt.
1 – Straighten your right leg to the side and place it on your toes (inhale).
2 – Place your right leg on your left (exhale).
3 – Take your right leg to the side again on your toes (inhale).
4 – Return to original. position (exhalation).
Same with the left foot.
While sitting on a chair, move your feet to the sides from heel to toe.
Then go back in reverse order.
Now count “1, 2, 3, 4!” repeat in reverse order.
10. “Big circles.” Sitting on a chair, support your hands behind you, bringing the soles of your feet together.
Draw circles with your feet connected, first “away from you,” then in the opposite direction.
11. Sitting on a chair, support your hands behind you, legs together.
1 – Sliding your foot along the floor, move your right leg to the side and place your foot behind the front leg of the chair.
2 – Return to starting position.
3 - Sliding your foot along the floor, move your left leg to the side and place your foot behind the front leg of the chair.
4 - Return to starting position. 4 times.
12. “Up to the chair leg.”
Sitting on a chair, hands on your belt, feet shoulder-width apart.
1 – Sliding your right foot along the floor, reach the back left leg of the chair (the foot rests on the back side). 2 – Return to starting position.
3 - Sliding your left foot along the floor, reach the back right leg of the chair, placing your foot on the back side. 4 - Return to starting position.
13. "Squares". Sitting on a chair, support your hands behind you, legs together.
1 – Straighten your legs, sliding your feet forward along the floor.
2 – Sliding along the floor, spread your legs to the sides.
3 – Sliding along the floor, bring your feet to the legs of the chair.
4 – Connect your legs bent at the knees together (starting position). 4 - 6 times.
14. Sitting on a chair, a stick in your hands behind your back, legs together.
1 – Lower the stick forward and place your right foot on it.
2 - Return to original. position.
3 – Same with the left foot.
4 - Return to original. position. 4 times.
15. Stand with your feet on a block 10-15 cm high so that your heel hangs down.
Rise up and down on your toes, trying to touch your heel to the floor.
You need to hold onto, for example, the crossbar of a wall bars. Until you get tired.
Sitting on the floor, place a pencil between the first and second toes of your right foot.
Draw circles in both directions on a piece of paper.
Then do the same with your left foot.
17. "Airplane". Isotonic exercise for posture.
Lying on your stomach, legs tightly closed, stretch with your toes. 1 – Raise your head and upper shoulder girdle as high as possible, spread your arms to the sides so that the shoulder blades are connected, at the same time raise your straightened and tightly closed legs (stretch the spine). Hold this position for 1 to 3 minutes. Breathing is voluntary. 2 – Return to original. position. Execute once.
18. Exercise with stretching a rubber band.
Starting position: sitting on the floor, arms supported at the back, legs straightened as much as possible, feet in a supinated position (plantar parts facing each other). There is a wide elastic band on the shin.
1 - Spread your legs, stretching the elastic band as much as possible, while your feet try to maintain a supinated position.
2 - Return to starting position.
Until the leg muscles become tired.
19. “Open - close.”
Ref. lying on your back, legs shoulder-width apart, feet turned inward,
arms along the body with palms down (pronation of hands and feet).
1 – Supination of the feet and hands (spread the feet out to the sides as much as possible, trying to reach the floor with the outer sides, turn the hands with the palms up (inhale).
2 – Return to original. position – pronation (exhalation). 6 times.
Once! Spread your feet as far apart as possible and “open” your hands. Inhale.
Two! “Close.” Exhalation.
19. It is recommended to ride an exercise bike barefoot and swim..
I recommend reading the article “Foot Defects” about exercise therapy for flat feet, club feet, and bunions.
On your path to health, I wish you hard work, constancy, perseverance and joy from doing therapeutic exercises for flat feet . Improvement will definitely come. And, of course, the risk of complications from flat feet .
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Dear Nina! thank you from the bottom of my heart. You are a kind and positive person! Only from you I found a set of exercises for FREE and, most importantly, KIND words “IMPROVEMENT will definitely come.” How you lifted my spirits. Everywhere there is only commerce, they only invite you to their place for treatment for a lot of money. Thank you
Hello dear Nina. I am very grateful to you for the competent, rich information and for the set of exercises on the problems of flat feet. I was surprised to learn from Prof. Bubnovsky’s program that wearing orthopedic insoles leads to problems in the knee joints. Which is exactly what happened to me. Wearing insoles made to order at an orthopedic shoe factory for 9 thousand rubles, with longitudinal-transverse flat feet, led to pain in the knee and hip joints. And the problem of X-shaped legs arose, as a result of flat feet. Please publish gymnastics for correcting X-shaped legs.
Hello, Nina. Thank you for your comment and your interest in the topic of the site. I will publish the article at your request, it will take me a few days. Wearing insoles for flat feet is simply necessary, I will check the information about the dangers of wearing insoles, this cannot be true. I believe that your musculoskeletal system has been corrected. There is probably scoliosis or severe postural disturbance with incorrect pelvic position. The presence of excess weight is of great importance (if there is, then you need to pay attention to this and normalize the weight). So, don't stop wearing custom insoles.
Normalize your body weight and spend time on posture exercises (“Boat” and “Airplane” - 1 minute daily without rest) - this is necessary to evenly distribute the load on the joints and spine.
Dear Nina Petrova, thank you SO MUCH for the EXCELLENT selection of exercises for flat feet and, most importantly, FREE and CLEAR! Thanks again.
Good afternoon. Please tell me, what should I do if the kyphosis of the thoracic spine has already increased? severe scoliosis. And it’s uncomfortable in any shoes except sneakers with gel (Asics). I wear custom insoles, but in the evening my foot still hurts.
Dear Nina Petrovna, I am very grateful to you for the explanations accessible to the common man and the excellent accessible complex. The fact is that I am 68 years old. Over the last two years, gonoarthrosis of the knees has appeared. . I have been doing physical activity all my life: jogging in the morning, hardening, yoga, wushu, qigong, 10 years of raw food diet. Now, as they say with age), although I don’t agree, my knees hurt. You, the orthopedist told me, were overloaded, etc. used their reserves ahead of time. So, after all, I didn’t take records, but everything for the soul, in moderation, in my free time from work. Strange, but true. Now it’s even forbidden to walk with chopsticks, because... knee pain. I started taking chondroprotectors and doing gentle exercises for my joints, very gentle. And then the orthopedist said that I have transverse-longitudinal flatfoot. Perhaps, I won’t argue that this is what causes arthrosis. And also my grandmother and mother walked towards old age as “ducks”, i.e. and - hereditary. So I’m ready to accept everything and carry it out. Your complex is partially familiar to me, because... included in my exercises. But I’ll add everything. The question is which insoles to choose and how not to make a mistake when choosing them in medical equipment. There is no question of ordering - we are Russian pensioners, honestly, we have no time for that. Thank you again and again. With respect, Nadezhda.
THANK YOU FOR YOUR RECOMMENDATIONS! BUT I READ THAT WEARING AROUND SUPINators CAUSES JOINT DISEASE. IS IT A CLOSED CIRCLE? I HOPE THAT THE EXERCISES WILL HELP YOU DO WITHOUT SURGERY. BUT WHAT TO DO WITH SPECIAL FOOTWEAR? SO IT IS NOT NEEDED?
The main parts of the foot: tarsus, metatarsus and toes. All the bones of these sections are connected to each other by many joints (their number in the foot is 24). In addition, the foot is additionally strengthened by numerous muscles, ligaments, and connective tissue tendon plates (fascia, aponeuroses). All these elements provide strength and elasticity to our foot, because it bears a significant part of the load when moving and maintaining the body in an upright position.
Nature has taken care to reduce this load as much as possible. The plantar part of the foot is uneven - due to this, it springs when moving, and the load does not fall on the entire surface, but on certain places. The unevenness of the sole has the form of curves on its surface, called arches. There are 3 arches in the foot - one transverse and two longitudinal (internal and external). The transverse arch is formed by the tarsal bones (cuboid and 3 cuneiforms), as well as the heads of the 5 metatarsal bones. What is transverse flatfoot? This is a decrease in the height of the transverse arch of the foot, leading to changes in its overall configuration.
Depending on the causes, this type of flatfoot can be congenital or acquired. Congenital flatfoot mainly develops due to genetically determined structural disorders of the bone skeleton of the foot or failure of the fixing ligaments and aponeuroses. It should be noted that the foot is fully formed by the age of 6, and many diseases and injuries of the musculoskeletal system in children are potentially dangerous in terms of the development of flat feet.
And the most common reason is improperly selected shoes - flat soles or too high heels. In the first case, when there is a load on the foot, its bones diverge, and all the arches of the foot decrease. Apparently, this is related to the fact that in many cases there is transverse-longitudinal flatfoot, when a decrease in the transverse arch of the foot is preceded by a decrease in the longitudinal arches. If the heel is too high (more than 4 cm), pressure increases on the anterior sections of the metatarsal bones, which diverge to the sides. Excessive heel height is associated with the fact that among people suffering from transverse flatfoot, 75-80% are women.
The main symptoms of transverse flatfoot are:
A decrease in the height of the transverse arch leads to the fact that the length of the foot in the longitudinal (antero-posterior) direction decreases, and in the transverse direction, on the contrary, it increases. This changes the distribution of weight on the foot. Normally, most of the load goes to the 1st metatarsal bone. With transverse flatfoot, almost the entire load falls on the middle sections (2nd and 3rd metatarsal bones).
In this case, the height of the metatarsal bone above the other bones increases, the 2nd and 3rd fingers are deformed (beak-shaped, hammertoe deformity), and the 1st toe deviates outward. The deviation may be so pronounced that the first finger may be located above the second. In this case, at the base of the first finger, cartilage tissue grows excessively in the form of a characteristic bump. It is by the angle of deviation of the first toe that one can judge the degree of transverse flatfoot. Normally, it is 150. Depending on the severity of the deviation, 3 degrees of the disease are distinguished:
A change in the shape of the foot leads to an increase in the load on the remaining parts of the musculoskeletal system - the lumbosacral spine, shins, knee and ankle joints. In the future, this may cause the development of osteochondrosis of the spine and articular arthrosis.
Treatment of transverse flatfoot can be conservative and surgical. It should be borne in mind that it is impossible to completely get rid of transverse flatfoot, and all therapeutic measures are aimed at eliminating symptoms and preventing the progression of flatfoot. Conservative treatment is effective for flat feet of 1-2 degrees and includes:
Exercises for the feet involve walking on your toes and on your heels, on the outside and inside of the foot, rolling from heel to toe and back, lifting light objects (pencil, pen) with your toes. It is also recommended to flex and extend your fingers while sitting. All these exercises are designed to strengthen the muscular-ligamentous apparatus of the legs and feet. This is also facilitated by massaging the legs and feet, carried out as part of self-massage. All this is quite feasible at home, but on the recommendation of a massage therapist and exercise therapy specialist.
Among the folk remedies that are used for transverse flatfoot are flower and herbal infusions, decoctions (linden, sage, plantain, yarrow), as well as various mixtures of honey, onion, garlic, sea salt, iodine. All this is used in the form of foot baths, compresses, lotions, which strengthen muscle tone, reduce pain, and prevent the development of inflammation.
If you have flat feet, you must use special orthopedic insoles. These insoles are made of polymer materials, follow the contours of the foot and have thickenings in problem areas - at the base of the toes. They use them all the time. Shoes must be worn strictly in size, not tight or narrow. The optimal heel height is 3-4 cm. It is best to use special orthopedic shoes, equipped with insoles-instep supports and made to order.
For grade 3 transverse flatfoot with severe pain, surgery is prescribed. During surgery, correction and fixation of the transverse bones, plastic surgery of ligaments, and removal of excess cartilage tissue are performed.
Flat feet in children is a very common disease of the musculoskeletal system. In essence, this is a deformation of a child’s foot with a flattening of its arch. Usually the longitudinal arch of the foot in children is deformed, because of this the sole becomes flat and begins to touch the floor with its entire surface. The consequences of flat feet in children can be very bad for their health and development of the body. In this article we will talk about one of the methods of treating and preventing flat feet - foot massage for flat feet, and we will also tell you how to do massage for valgus, transverse and longitudinal flat feet.
The main goals of massage for flat feet are to reduce existing fatigue in certain muscle groups, relieve pain and restore the spring functions of the foot. In addition, massage helps restore normal lymph and blood supply to the foot and lower leg, and also gives muscle tone.
When doing a foot massage for flat feet, you should pay attention not only to the muscles and ligaments of the arch of the foot, but also not to forget about the muscles of the lower leg. In the treatment of flat feet, massage is recommended to be combined with therapeutic exercises. The meaning of these two techniques is similar. They have a beneficial effect on the condition of the muscular system not only of the feet, but also of the legs as a whole.
Children's massage for flat feet and physical exercise are the most effective and at the same time simple ways to treat and prevent the disease.
Massage for flat feet is a whole course of treatment, a set of regular procedures. Single sessions do not produce an effective effect. A foot massage usually lasts 5-10 minutes. A standard course includes an average of at least 12 procedures performed every other day. Many experts recommend paying attention to the lower back before starting a direct massage of the arch of the foot. After all, it is in the lumbar spinal cord that the innervation of the legs begins. Therefore, preliminary massage of the lower back will make the foot massage more effective.
To achieve results, the child should be massaged daily. The main goal of the massage is to relax and stretch the tense muscles of the back and legs, which has a beneficial effect on the general condition of the child and serves as a prevention for many diseases of the musculoskeletal system (flat feet, clubfoot, valgus, scoliosis, kyphosis, lordosis, etc.). Valgus flatfoot is a type of foot deformity when the heel bone is directed “outward.” This deformity is known as clubfoot. With transverse or longitudinal flatfoot, the transverse or longitudinal arch of the feet thickens and deforms, respectively. Depending on the type of deformation, the emphasis in massage movements will shift slightly towards the most problematic areas.
Massage for flat feet can take place in the following sequence. First, the calf muscle is massaged, then the Achilles tendon, after that the lower leg (outer side), foot (back side, and then the sole), we return to the calf muscle and again to the sole.
After this, you should change the starting position: turn the baby from the tummy to the back and repeat the entire complex of massage movements on the front of the baby’s legs and the top of the feet. But remember that you should not stretch the muscles too much on the front of the shin, and you should also limit vibration movements.
Foot massage for flat feet can be performed using special massage devices: massage balls, rollers and massage mats. In terms of effectiveness, they will not surpass the hands of a massage therapist, but still have a positive therapeutic effect.
With the help of therapeutic massage, blood circulation and lymph flow improves, muscle tone and ligaments are restored.
When treating flat feet, in addition to massage, there is a wide range of procedures. From orthopedic insoles to contrast baths. But the main thing to remember is that the sooner you start treatment for flat feet, the greater your chances of recovery.
Sedova Tatyana Gennadievna
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Orthopedic are called special insoles for flat feet, which have a therapeutic effect due to the relief. They are used to treat flat feet and to prevent irregularities in the shape of the foot. Orthopedic insoles for flat feet are purchased taking into account the characteristics of the feet, and for this they are ordered individually.
Insoles for flat feet are shoe inserts that have a special shape. With this form, the normal position of the foot is maintained.
Orthopedic insoles for flat feet perform the following functions:
There are two types of therapeutic inserts - for the prevention of deformation and corrective ones for flat feet. The second type is used to treat longitudinal and transverse flat feet. Manufacturing of therapeutic insoles is possible only upon request.
Preventive orthotics help patients avoid developing flat feet. They are made of gel material, soft, comfortable and flexible. The inserts act as a pillow. These properties support the anatomical shape of the foot, adapting to it.
The effect of therapeutic, corrective models is to correct defects that have already formed. These are individually selected models with unique arch supports, grooves and metatarsal pads. Wearing shoes with them facilitates the work of the ligaments and muscles on the foot, and also maintains the normal position of the bones.
Another type of insoles with orthopedic action are correctional inserts used for diabetes. They are worn by people who have been diagnosed with this disease. In diabetics, the susceptibility of nerve endings is inhibited, and as a result, corns and calluses form on the skin. To prevent such symptoms, therapeutic shoe inserts are used.
To choose the right correction for flat feet, you need to understand what parts the insoles consist of and what they look like:
Additional elements (wedges) perform the correction function. The outer and inner wedge corrects the inner and outer part of the foot, respectively. In some models, the front part (half-insole) is missing.
To understand which insoles are better for flat feet, you need to consider what materials they are made from:
The best option is genuine leather. It takes the shape of the feet and maintains it. Additional elements of the insoles are made of safe material, which is artificial.
Orthopedic insoles for overweight people are made from graphite, steel or plastic. Such models correct the foot, keeping it in one correct position all the time, eliminating deformities.
For the manufacture of semi-rigid options, flexible plastic is used; it controls the arch of the foot. The same function is performed by silicone insoles, which, due to their flexibility, follow the position of the foot. When wearing silicone options for a long time, the patient’s legs quickly get tired, the insoles themselves quickly wear out, and have insufficient elasticity.
Another special aspect is the choice of insoles for patients with diabetes. In this case, attention is paid to the softness of the product and the pads. Models for patients with diabetes contain a gel that spreads when the feet press on the shoes. Such properties help the foot maintain its correct anatomical structure.
Important! Orthopedists advise buying arch supports to prevent foot deformities in pregnant women. Such instep supports reduce pressure on a woman’s sole.
When carrying a child, the feet are subject to a lot of stress, which causes pain, and orthopedic insoles help relieve it. If a woman suffers from flat feet, then her legs swell, then orthopedic products are necessary to support the feet.
Insoles for correction purposes for longitudinal-transverse flat feet consist of several support points. You should choose models with three or two points. If you give preference to options with three points, they support the transverse and longitudinal arch of the foot, and also reduce body pressure on the heel.
To correct transverse flat feet, there is a heel corrector on the insoles, as well as a toe separator in the form of a roller. Choose models of orthopedic insoles for the correction of transverse flat feet, made from natural material, for example, leather. If the patient is overweight, insoles are made of plastic or other hard materials.
To purchase corrective shoe inserts for the treatment of longitudinal flat feet, you need to know how they differ from other types.
It is important that the product has wedges; they help change the angle of the foot when walking, choosing a comfortable position. Insoles for correcting longitudinal type deformities differ in the height of the instep support and support the longitudinal arch of the foot. The material from which the products are made is selected depending on the characteristics of the patient’s body and his needs.
Why it is important to treat flat feet and how exactly orthopedic inserts are made and selected can be found in the following video:
For flat feet, it is important to use orthopedic insoles. Such supporting products enable the foot to remain in an anatomical position, prevent further curvature and improve blood circulation. To ensure that the insoles fully perform their function, visit an orthopedic traumatologist to make a correct diagnosis. Depending on the degree of deformation, a model will be made for you exactly according to your foot; only in this case can you expect the desired effect.