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Gymnastics for flat feet

30 Apr 18

Traditional medicine and useful health tips

Gymnastics for flat feet.

Flat feet are perceived by many people as a minor defect that does not need attention. However, foot problems can lead to serious health problems over time.

Flat feet can cause curvature of the spine and deformation of internal organs. Therefore, treatment for flat feet must begin immediately after it has been identified.

Although treatment for flat feet may include a whole range of measures, the most effective method is gymnastics, which includes exercises designed to form the correct arch of the foot.

Gymnastics for flat feet: exercises.

All exercises must be performed barefoot and repeated about 10 times.

1. Walking backwards. Although this exercise is quite simple, it is highly effective when performed correctly. It is performed in this way: take one leg back and place it on the toe. Slowly you need to transfer the entire weight of your body to this leg, and then also slowly put it on your full foot. Repeat the exercise for the second leg.

2. Walking on your toes. This exercise helps tone the foot muscles. At the beginning of the exercise, you need to stand on your toes. Then you need to walk around the room in this position for some time.

3. Walking on the outside of the foot. This exercise has been known to many since the days of visiting kindergarten, where it was used to prevent flat feet. To perform it, you need to stand on the outer sides of your feet - make a “clubfooted bear”. In this position, you need to take several steps. While walking, you should squeeze your toes harder.

4. Walking on your heels. To get rid of flat feet, you need to work on every part of the foot. For this exercise you need to stand on your heels and take 10 steps. In this case, the socks should be pulled as high as possible.

While walking, the knees should be straightened, steps should be taken through the work of the hip joints. By alternating walking on your toes and heels, you can achieve greater effectiveness of the exercise.

5. Rolling from toes to heels. This exercise is designed to strengthen the muscles of the foot, increase their tone and get rid of flat feet. First, rise onto your toes, stretching upward, and then gently lower yourself onto your entire foot. After this, immediately stand smoothly on your heels.

6. Support on two points. Get down on all fours and place your toes on the floor. After this, raise your torso to a sitting position so that only your knees and toes touch the floor. During the exercise, you can feel the tension in your foot - this will help strengthen its muscles.

7. Ballet stance. Starting position: feet shoulder-width apart. In order not to lose balance during the exercise, you can lean on the back of a chair. Connect your heels and spread your toes apart until they form a straight line. Now slowly rise up onto your toes and return to the starting position.

8. Rolling a stick. For the exercise you will need a stick with a diameter of about 3 cm. You need to sit on a chair, lean back a little and lean on your hands. After this, you need to start rolling the stick with your feet back and forth. 3 minutes is enough for this exercise.

9. Walking on a beam. To perform this exercise, you need a wooden beam about 5-7 cm wide or a rope. Place the beam or rope on the floor and walk along it sideways or straight. In this case, the toes should be turned to the sides, and the heels should be turned inward.

10. Collecting objects. To perform the exercise, you need to place small objects on the floor: pencils, pens, balls, etc. Starting position - sitting on the floor. Lean back a little and place your hands on the floor. Use your toes to grab objects and move them to another place.

You can perform the exercise with larger objects: a ball, a bottle. These objects must be grasped with the inner arches of the feet.

In addition to the described set of exercises, Healthy Life recommends walking barefoot, on a log, on an orthopedic mat, climbing a gymnastic ladder, using massage balls, and massage paths.

Therapeutic gymnastics for flat feet:

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Therapeutic gymnastics for flat feet (methodological manual)

Early symptoms of flat feet include fatigue of the lower extremities, pain in the calf muscles and foot.

Preventing flat feet means following the rules of hygiene and a rational regime of stress on the lower extremities and strengthening the muscles of the legs with the help of physical exercise and massage.

2. It is necessary to develop a gait without excessive spread of the feet.

3. It is useful to walk barefoot on loose soil and sand.

4. You cannot walk indoors in insulated shoes.

5. Excessive prolonged walking barefoot or in shoes with soft soles on trampled soil, stones, asphalt, or apartments is not recommended. Shoes should not be tight.

6. Persons with a tendency toward flat feet should avoid standing for long periods of time, especially with splayed feet and heavy loads.

7. If you need to stand for a long time, it is useful, to reduce fatigue in the leg muscles, to transfer the load to the outer edge of the foot for a while.

2. Sliding movements of the foot of one leg along the shin of the other, trying to cover the shin with the plantar surface of the foot.

3. Legs bent, knees together - alternately tear off socks and heels.

4. Legs bent at the knees, hips apart, feet touching each other along the plantar surface. Abduction and adduction of the heels with emphasis on the toes.

1. Flexion of the toes.

2. Bringing the feet inward.

3. Circling with your feet inward.

4. Grabbing and lifting a ball (volleyball or inflatable) with your feet.

5. Lifting a pencil with your toes.

6. Pulling up a thin mat with your toes.

7. Attempt to connect the first toe with the little toe.

1. Vigorously press your toes onto the floor.

2. Legs apart, forefoot adducted, alternately turning the body to the right and left with the foot moving to the outer edge.

3. Starting position – standing on your toes, feet parallel, moving to the outer edge of the foot and returning to the starting position.

4. Feet parallel. Trying to bring your feet in, pressing them on the floor.

5. Squatting on the entire foot.

6. Roll from heel to toe and back.

1. Walking on your toes.

2. Walking on the outer edges of the foot.

3. Walking with a turn - toes in, heels out.

4. Walking on your toes with high knees.

5. Walking sideways on a log.

6. Walking on a sloped surface with support on the outer edge of the foot.

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Gymnastics for flat feet

  • the muscles and ligaments that support the arch of the foot are strengthened;
  • blood circulation and lymphatic drainage improves;
  • The production of intra-articular fluid is stimulated, which improves joint mobility, reduces inflammation and pain during their movements.

Physical therapy is perfectly complemented by massage for children's flat feet. With its help, all positive changes in the feet occur much faster.

An approximate set of exercises for flat feet in children

  1. Walking: on toes, on heels, on the outer edges of the feet, on the floor and on a massage mat.
  2. The child sits on a chair, pressing his feet to the floor. We ask him to pull his fingers up as much as possible.
  3. From the same position – flexion and extension of the toes.
  4. A more complex exercise: we ask the child to simultaneously bend his toes and turn his feet inward.
  5. “Toes meet” - we ask the child to turn his feet towards each other so that his big toes touch, and then turn his feet away from each other.
  6. Ask your child to move small objects (balls, construction parts) with his toes from the right side of the chair to the left, and then back.
  7. Place a sheet under the child's feet and ask him to scrunch it up with his toes.
  8. Again, sitting on a chair, invite the child to stroke the left leg with his right leg - from the toes to the knee, and then vice versa.
  9. Exercises with the ball: the child rolls the ball in turn with both feet clockwise, grabs the ball with both feet and lifts it as far as possible and lowers it back.
  10. Exercise with a stick: we place a flat, rounded stick (or tube) on the floor, the child’s task is to roll it forward and backward with his feet.

11. Gymnastics is very good for flat feet in a child in a sitting position. You need to sit on the floor, place your hands behind you, and then grab some small objects (sticks, cord, balls) with your toes and move them left and right. Then you can grab larger objects with the inner arches of your feet - a pin, a ball, pull them towards you, and pass them to the person sitting next to you.

It is recommended that after sleep, the child stretches his feet before standing up: while sitting, straighten and bend his toes, lift his legs up, spread his toes to the sides, make circular movements with his feet, massage the rise of one leg with the other.

Exercises for flat feet in nature are very useful. It’s so pleasant and fun to walk on the grass, roll and lift pebbles and sticks with your feet, and at home on a massage mat!

And most importantly, don’t forget to praise your baby! Then useful things will be a joy!

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