Methods for preventing flat feet
“Let’s help the child be healthy.”
Recently, a deterioration in the physical development and health of the entire population, including children, has been noticed in our country. There is a high percentage of preschoolers with disorders of physique and posture. The main reasons: insufficient physical activity, untimely provision of medical care and irregular treatment and preventive work, violations of diet and rest in kindergarten and at home.
The main goal of my work is to teach children to take care of their own health. To do this, I teach the children a set of exercises to prevent flat feet, breathing exercises, acupressure of the face, arms, and legs.
Prevention of flat feet and club feet also includes wearing properly selected shoes with 5-8 mm heels, an elastic insole, and a strong heel.
Therefore, dear parents, I ask you to pay special attention to this. Slippers and sneakers with flat, rubber soles only contribute to flat feet.
Flat feet should be prevented from an early age. To do this, children should be offered special exercises (in a playful form) for their feet 2-3 times a day. Walking barefoot on the ground, sand, flat stones, water, along tree roots (but not on the floor), climbing barefoot on a wall bars is very useful. In winter, it is advisable to purchase a massager path that the child could walk on at home.
Remember that flat feet leads to a decrease in motor activity and negatively affects the functioning of internal organs.
With flat feet, the supporting function of the foot is disrupted and reduced, its blood supply deteriorates, causing pain and sometimes cramps in the legs. The foot becomes sweaty, cold, and cyanotic. Pain can occur not only in the foot and calf muscles, but also in the lumbar region. Children suffering from flat feet swing their arms widely when walking, stomp heavily, and have a tense, clumsy gait.
Long-term walking of children on hard ground (asphalt) in soft shoes without heels has a harmful effect on the formation of the feet.
To prevent flat feet, it is important that children's shoes are not tight or tight-fitting.
It is not recommended to wear shoes with narrow toes. Children should also not be allowed to walk around at home in overly warm shoes, since overheating of the feet weakens the ligaments of the foot and contributes to the development of flat feet.
It is advisable to carry out moderate exercises for the muscles of the legs and feet with children every day: walking on their toes, the outer edges of the feet, on an inclined plane, rolling a ball and hoop with their feet, squatting while standing on a stick. The duration of the exercises is 10 - 25 minutes, depending on age. Daily cool baths followed by massage strengthen the feet.
Let's fight together for the health of our children! I offer sets of exercises to those who wish.
Over the past decade, an alarming trend has developed in our country of deterioration in the physical development and health of the entire population, including children. It is known that it is in preschool age that, as a result of targeted pedagogical influence, health, general endurance and performance, vital activity and other qualities necessary for the comprehensive harmonious development of the individual are formed. Due to the deterioration of physical development, the percentage of preschool children with disorders of physique, posture, and arch of the foot is high. The main reasons: insufficient physical activity due to overcrowding of groups, untimely provision of medical care and irregular treatment and preventive work, violation of diet and rest. Having encountered a similar problem in my own family, I decided that it would be nice to free parents from long trips to the clinic, where their children undergo a course of therapeutic exercises to prevent flat feet and correct posture. I began to collect bit by bit material concerning this topic and developed gymnastics complexes for the prevention of flat feet. To help parents, travel folders were created where they can rewrite the complexes for practicing at home.
Every morning I give my children a healing massage of the face and hands, which helps prevent acute respiratory infections and acute respiratory viral infections. Made exercise equipment for classes. To make the classes interesting for children, I conduct everything in a playful way using characters from fairy tales. To create a positive emotional background, exercises are performed to music. In addition, I use visual aids (pictures, drawings, as well as riddles, songs, poems that correspond to the plot of the complex. This helps to increase the interest and activity of children and, consequently, better performance of the exercise.
The condition of the feet has a great influence on the formation of posture in children.
Prevention of flat feet also includes wearing properly selected shoes: with a 5-8 mm heel, an elastic insole, and a strong heel. Slippers and sneakers with flat soles contribute to flat feet.
Flat feet should be prevented from an early age. To do this, children should be offered special exercises for their feet 2-3 times a day. Walking barefoot on the ground, sand, flat stones, water, along tree roots (but not on the floor), climbing barefoot on a wall bars is very useful.
The shape of the foot depends mainly on the condition of its muscles and ligaments. With a normal foot shape, the leg rests on the outer longitudinal arch. The internal arch works mainly as a spring, with its help the elasticity of gait is ensured. If the muscles that support the normal arch of the foot weaken, the entire load falls on the ligaments, which stretch and tighten the foot. In children under 3-4 years of age, the so-called fat pad on the sole of the foot is well developed, so it is completely impossible to determine whether they have flat feet based on their foot print.
With flat feet, the supporting function of the foot is disrupted and reduced, its blood supply deteriorates, causing pain and sometimes cramps in the legs. The foot becomes sweaty, cold, and cyanotic. Pain can occur not only in the foot and calf muscles, but also in the lumbar region.
The flattening of the foot affects the position (of the foot) of the pelvis and spine, which leads to poor posture.
Children suffering from flat feet swing their arms widely when walking, stomp heavily, and have a tense, awkward gait.
Flat feet are rarely congenital. The causes of developing flat feet may be rickets, general weakness, decreased physical development, as well as excessive obesity, in which excessive weight load is constantly applied to the foot.
Flat feet easily develop if children prematurely (before 10-12 months) begin to stand and move around a lot.
Foot deformities can also occur as a result of paralysis (poliomyelitis) and injuries to the muscles, ligaments and bones of the legs.
Children with severe flat feet experience headaches and malaise during shocks during jumping and running due to the loss of the shock-absorbing role of the arch of the foot, softening the shocks.
With flat or even flattened feet, shoes usually wear out quickly, especially the inside of the soles and heels.
By the end of the day, children usually complain that their shoes, which fit in the morning, begin to put pressure on their toes and seem to become too small. This happens because after prolonged loading, the deformed foot flattens even more and, as a result, lengthens.
To prevent flat feet, it is important that children's shoes are not tight, tight-fitting, have a hard back, elastic sole and heel no higher than 8 mm. It is not recommended to wear shoes with narrow toes or hard soles. Not. Children should also be allowed to wear warm shoes at home, since overheating of the feet weakens the ligaments of the foot and contributes to the development of flat feet. It is advisable to carry out moderate exercises of the muscles of the legs and feet: walking on the legs, the outer edges of the feet, on an inclined plane, rolling
ball and hoop with your feet, squatting while standing on the floor on a stick. The duration of the exercises is 10-25 minutes, depending on age.
Daily cool baths followed by massage strengthen the feet.
To correct flat feet and club feet in preschool children, special techniques and methods are required. The exercises are carried out in a certain sequence in three stages.
At the first stage, children perform exercises without objects. Various movements are made with the toes and toes - up - down, right - left; from the basic stoic position, the weight of the body is transferred to different parts of the foot, turns, circles, and springing movements of the toes are performed with a deep roll from heel to toe and vice versa.
In order to increase the tone and function of the triceps surae muscle, exercises with resistance, weights, and varied walking on level and inclined terrain are used. To improve peripheral blood circulation, a variety of general developmental exercises are offered to strengthen the muscles of the thigh and lower leg, covering all muscle groups, dorsal and plantar flexion of the foot, pronation and supination of the foot, etc. All this not only contributes to the development of the muscles of the limbs, the prevention or correction of flat feet, but and correct formation of posture and gait.
At the second stage, children are offered exercises with objects: grabbing small objects with their toes, holding and throwing them away (pebbles, round sticks, rods, ropes of different thicknesses, small toys, etc., rolling a medicine ball with the foot; in addition, pressing the foot on the rubber massager and walking on a rubber track - massager. For the correct and symmetrical placement of the feet, wooden planks and templates with foot prints are used, which are made taking into account age characteristics, length and width, depth of the outer and inner arch of the feet, the angle of rotation of the toes, their direction and etc.
At the third stage, the child’s motor actions become relatively more complicated, various universal-type devices are used, and the way the child moves on these apparatuses also becomes more complicated: children walk on an inclined plane (board) - the angle of which gradually increases, along paths, a ladder, a swing bridge, ribbed boards, gymnastic ladder slats, bricks, etc. All of the above exercises are focused on the correct formation of the ankle joint, as well as on the prevention and correction of clubfoot and flat feet.
For children suffering from clubfoot, it is advisable to use a track with foot prints and special universal devices.
Depending on the inward curvature of the foot on the path, the angle of the toes turning outward gradually increases; children walk, placing their feet one after the other.
Experience shows that clubfoot in children completely disappears if they climb a board with an inclination angle of more than 10°.
depending on the increase in the angle of inclination of the board, the turn of the toes outward increases comparatively. Systematic training of children on such apparatus gives a positive result in the correction and correction of clubfoot.
1. Exercises without an object. Rise on your toes and lower onto your feet. (4-5 approaches 6-8 times)
2. One foot rubs the other. (4-5 approaches 6-8 times)
3. Bend and straighten your fingers, sitting and lying down (4-5 sets of 6-8 times)
4. Turn the foot forward - backward, left - right. (3-4 times 10 rotations inward and 10 outward)
5. From the position of the main stance, transfer the weight of the body to different parts of the foot. Springy movements of the toes with a deep roll from heel to toe and vice versa. (3-4 times 3-4 approaches)
6. General developmental exercises to strengthen the muscles of the thigh and lower leg, covering all muscle groups. (4-5 times 3-4 approaches)
7. Walking on your toes, on your heels and on the outer edges of your feet. (4-5 times 3-4 approaches)
8. Long straight steps with a deep roll from toe to heel. (8-10 m. 3-4 times)
9. Various jumps, jumping in place and with movement. (80-100 jumps 3-4 times)
10. Walk barefoot on sand, on round gravel, on a path - a massager. (80-100 jumps 3-4 times)
11. Grabbing objects with your toes, holding them and throwing them away. (5-6 items with each foot 3-4 times)
12. Rolling a medicine ball, a bag of sand, etc. with your foot in different directions. (4-5 approaches 3-4 times)
13. Stand on wooden planks - templates with foot prints, place your feet correctly. (4-5 approaches 3-4 times)
14. Walking up the steps with and without the help of a teacher.
15. Walking barefoot on slats, on a rocking slats placed with the convex side down.
16. Walking on a ribbed board located on the floor and on an inclined ribbed board. (3-4 times)
17. Walking up and down on a smooth inclined board.
18. Walking on a straight and inclined path with foot prints. Gradually increasing the incline. (4-5 times)
19. Walking through the steps of the stairs at a slow and fast pace.
3. "Bare feet"
3 gymnastic benches and chairs for the teacher.
Place 3 gymnastic benches along the walls of the hall. Place a chair for the teacher near a free wall, leaving the center of the hall free.
Sitting facing the teacher, children grab the edge of the chair (bench) with their hands, touching the wall with their backs, straighten their legs.
At the teacher's expense, the children pull the socks towards themselves and place them on the floor (first at a slow pace, then at a fast pace). Together with the teacher, children make various movements with their feet up and down, turns left and right, and circular movements, leaning on their fingers. At the command “Stand up!” children line up behind the bench, place their left foot on the bench, leaning on the right. Pushing off with your right foot, you rise onto your left toe and descend. After 6-8 movements, as directed by the teacher, the children change the starting position of their legs and do the same exercise with the other leg.
After which the command “Disperse!” is given. The guys, raising their knees high, run on their toes (45-50s), and then at the command “Take your places!” take their places on the bench against the wall.
In the second half of the game, children simultaneously and sequentially make springy movements with their toes, walk with a deep roll from heel to toe and vice versa. Each exercise is repeated 4-5 times, after which the command “Disperse!” is again given, and the children run scattered throughout the entire playground.
At the end of the game, it is advisable to give relaxing exercises with the starting position lying on your back and stomach.
two gymnastic benches or boards 3.5-4 m long, 20-25 cm wide, small wooden sticks 8-1 O cm long, 1-1.5 cm in diameter, pebbles and sandbags according to the number of children.
Lay out a rope across the width of the hall, 1-1.5 m from the wall, marking the wolf’s lair. At the other end of the site, place obliquely ribbed boards on the gymnastics wall.
Part I. The ostrich (the teacher) invites his chicks (children) to take a silent walk in the forest. Participants in the game walk on their toes and heels with a deep roll of the foot, alternately half-squatting and straightening up. Slowly they must reach the wolf's lair. At the ostrich's signal "Wolf!" the chicks run back home (a gathering place, and the wolf tries to catch them. The wolf takes the caught chick with him to the lair. (Repeat 4 times)
Part II. The ostrich scatters small objects all over the area, which it offers its chicks to collect, grabbing it with its toes. Children collect, then go up and down an inclined board, after which they walk in all directions with a deep roll of the foot to the wolf's den. At the command “Wolf!” running home.
monitor your posture; grasping objects is done equally with the right and left legs.
two tracks (length 8-10 m, width 60-70 cm, on one of which traces of a step of 75-80 cm are printed, the angle of rotation of the toes is 150 (Fig. A) With a rope of 4 m.
Two tracks (length 8-1 O m, width 60-70 cm) with imprinted footprints, where the step length is 40 cm (3rd track) and 50 cm (4th track, toe angle 15° (Fig. B )
Along the length of the hall, at a distance of 3-4 m from each other, lay parallel tracks on the floor with footprints. Lay a rope along the length of the path at a distance of 60-70 cm from it. Sitting on a bench, children show where their right leg is and where their left leg is.
Part I. The teacher explains that children must walk along the first path, placing their feet on the footprints only with their left foot, along the other path with their right foot, and along the ropes located on the floor, they need to walk either with their right or left foot.
After the command “Disperse!” the children begin to run around the room and after 35-40 seconds of continuous running, they gather again at the track. (repeat 4 times)
Part II. At the second stage of the game, the teacher explains to the children that they must follow the printed tracks, first the third, then the fourth, to the music. (repeat 4-5 times)
the game can be complicated by changing the elements of the step: length, width, angle of toes, by increasing speed, tempo, amplitude, movement of arms and legs, etc. Make sure that children place their feet exactly in the footprint, with their heads forward didn't tilt. Watch your posture.
Exercises to strengthen the muscles of the foot and lower leg
and formation of the arch of the foot.
They can be used in physical education classes, as well as in morning exercises, gymnastics after a nap, as homework, etc. The dosage of exercises depends on the age and level of preparedness of the children and can range from four to five times at the stage of learning the complex . To create a positive emotional background, exercises should be performed to music. In addition, it is necessary to use visual aids (pictures, drawings, as well as riddles, songs, poems that correspond to the plot of the complex. This helps to increase the interest and activity of children, and therefore improves the quality of the exercise.
1. "Dancing Camel"
I. p. - standing, legs apart, feet parallel, hands behind the back. Walk in place, alternately raising your heels (do not lift your toes off the floor).
2. “Funny Teddy Bear”
I. p. - standing, on the outside of the foot, hands on the belt. Walking in place on the outside of the foot. The same with moving forward - backward, right - left. The same thing, spinning in place left and right.
3. "The Laughing Marmot"
I. p. - standing, legs together, arms in front of the chest, elbows down, hands, fingers down. 1-2 half squats on toes, smile; 3-4 i. P.
4. “Monkeys are fidgety”
I. p. - sitting cross-legged, arms freely. 1-2 - stand up; 3-4 - stance: legs crossed, resting on the outer side of the foot; 5-6 - sit down; 7-8 - and. P.
5. “Frisky Bunnies”
I. p. - standing, legs together, hands on the belt. 1-16 - jumping on the toes.
For each lesson, three to five exercises are chosen to develop correct posture, the same number for relaxing, stretching and strengthening certain muscles, etc. - Depending on the individual characteristics of the child.
I. p. - standing with his back to the wall.
1. The back of the head, shoulder blades, buttocks, calf muscles and heels touch the wall, the head is raised, the shoulders are lowered and pulled back, the shoulder blades are against the wall. If the lumbar lordosis is increased, you should bring your lower back closer to the wall, slightly tensing the muscles of the abdomen and the front of the thighs; at the same time, the pelvis rotates around the hip-femoral joints, and its angle of inclination decreases.
2. Pull your arms and shoulders down, head up, stretching the cervical spine (exhale, relax (inhale).
3. Stretch your entire body upward, from head to heels (do not rise on your toes, lower your shoulders, stretch your entire spine (exhale, relax (inhale).
4. Place your hands on your head, pull up your entire body, except for the neck and head, stretching the thoracic and lumbar regions (exhale, relax (inhale).
5. Close your eyes, take a step forward, take correct posture. Open your eyes, check
correct posture, correct noticed defects.
6. Take two or three steps forward, sit down, stand up, take correct posture, check yourself.
7. Take one or two steps forward, consistently relax the muscles of the neck, shoulders, arms and torso - “sag.” Straighten up, check your posture.
8. Rise on your toes, sliding your back along the wall, stretch your whole body upward. Stay in this position for 3-5 seconds, return to the mud.
All these exercises can be made more difficult - performed without leaning your back against the wall.
The main means of prevention and a necessary component of the treatment of spinal diseases is the development of the skill of correct posture. Unfortunately, this is a difficult task not so much for the child as for parents and teachers. Good posture itself can be formed in exceptional cases - in a completely healthy, overflowing with energy, harmoniously developed child. Everyone else needs:
• provide conditions for the formation of correct posture;
• know what correct posture is, how exactly you should stand, sit and move without slouching;
• consciously and carefully treat your health and one of its main supports - the spine;
• bring the skill of correct posture to automaticity with the help of special exercises.
The most distinct feeling of correct posture appears when you touch your back to the wall. Children begin to feel the level of the shoulder girdle, the position of the shoulder blades, pelvis, and entire body. In this case, the following exercises are useful.
1. I. p. - stand with your back to the wall in the main stance, so that the back of your head, shoulder blades, gluteal muscles and heels touch it. Take a step forward, trying to maintain the same body position, return to the wall. Repeat several times.
2. I. p. - the same. Sit down and stand up or alternately lift and bend your legs, maintaining the same position of your head, pelvis, and back.
3. IP. - Same. Take a step forward, turn 360°, straighten up, return to the wall.
Exercises with hoops and sticks placed on the shoulder blades also contribute to the correct position and a clear feeling of a straight back.
A healthy child should move a lot, especially since due to the characteristics of the child’s nervous system and muscles, maintaining a motionless posture is more difficult for him than running, jumping, spinning and jumping. In a sitting or standing position, especially if you have to stay in the same position for more than a few minutes, the child “sags”, the vertical load is transferred from the muscles to the ligaments and intervertebral discs, and the formation of poor posture begins. Small but regular physical activity (swimming, home exercise equipment, more outdoor games and less TV, daily physical education) is a necessary condition for the normal development of the musculoskeletal system.
A thin layer of chalk powder is applied to one end of a dark-colored linoleum path 12-14 m long and 130 cm wide. The child stands on this section of the path and, at the direction of the teacher, “wipes” his feet, that is, paints the soles with chalk. Then he is asked to walk along the path and bring the toy. In this simple way, the following indicators are recorded for each child: straightness and uniformity of walking, length, width of steps, angle of toes, shuffling of feet, club feet and flat feet.
On the path, children 2-7 years old take 20-30 steps.
Using measuring instruments, the above data, as well as violation and deformation, are recorded.
After this, norms and indicators are given for modeling a track with foot prints.
Author and compiler: Z. V. Degtyareva.
The ABC of Health for Preschool Children Parent Meeting “The ABC of Health for Preschool Children” Purpose: To acquaint parents with the content of health-saving technologies and the results.
So that your legs don’t hurt, so that your legs become healthy. In kindergarten it is necessary to prevent flat feet. I am working to create conditions for the prevention of flat feet in children.
Reading time: 5 minutes
Today, the problem of the health of the younger generation is especially acute. The diagnosis of “flat feet” is quite common, but you should not label it too early. Until the age of 5-6 years, a child’s foot has a so-called “flat-footed” contour, so at an early age only an experienced orthopedic doctor can identify problems. Nevertheless, no one bothers you to engage in health-improving physical education and prevention in order to prevent problems in the future.
This foot deformity negatively affects the child’s well-being; he may experience discomfort during prolonged walking or running, as the spring and shock-absorbing functions of the feet are impaired.
Due to the presence of flat feet, the child may complain of headaches and fatigue.
Prevention of flat feet involves, first of all, wearing high-quality shoes that are correct in all respects (in accordance with the size, made from natural materials, with a high back, low heels, the sole is elastic and not too thin), as well as strengthening the musculo-ligamentous apparatus of the foot, increasing tone and strength of the muscles of the foot and lower leg.
Under no circumstances should you wear someone else's shoes. A child’s foot quickly “copies” other people’s defects and adapts to the “old master.”
It is also not recommended to buy orthopedic insoles on your own. Here you can do harm, not help. Preschool children may develop atrophy of the foot ligaments from wearing “wrong” insoles.
Many people mistakenly believe that the situation can be corrected by loading the legs to the maximum with all kinds of physical exercises. Do not overdo it! Everything related to the load on the legs in case of flat feet must be carefully dosed. If you have flat feet, it is useful to swim; in this case, the feet are not overloaded, but receive sufficient training.
Any mother, caring about the health of her child, is able to make massage mats with her own hands. The baby woke up - ran along the health path, came out of the bathroom - stamped his feet on the prickly rug. I have a free minute - I walked around the pebbles, bumps and all sorts of things sewn onto the rug. It won’t be difficult to do this several times a day, there is absolutely no need to force anyone, it’s enough to playfully offer to cross the swamp, get to Yaga, go to a cafe for lunch, etc.
How to make a massage mat to prevent flat feet?
The first and most important rule is that the mat must be safe. Nothing that can be crushed, broken or injured. Nothing that can cause an allergic reaction or pain.
It is convenient to use a narrow carpet as a base. You need to punch holes in the corks in advance, and then sew them to the base using strong threads or fishing line.
If desired, you can sort the corks by color and draw according to a pre-designed pattern. If you use a strong enough fishing line, the corks can not be sewn onto the base, but simply attached to each other. By the way, treating (washing) such a rug will not be difficult. This option is suitable for a kindergarten where strict adherence to sanitary standards and rules is required.
If fiddling with a needle isn't your thing, use liquid nails to glue the plugs to the base. You should not leave large voids between the plugs - it will hurt the child to step.
2. Ladybugs with cereals
An equally common option is bags with different fillings: small pebbles, beans, peas, rice, buckwheat, etc. How to beautifully design a product - here, who has sharpened hands)) The point is in alternating tactile sensations. If everything is sewn top-notch, you can wash it, the main thing is not to overdo it with the temperature, otherwise instead of a massage we will get porridge-malasha!
3. Button massage mat
Surely, in every house there are ownerless buttons. Sew them onto the base and you have a finished massage mat with your own hands.
Using liquid nails or any other “strong” glue, you can make a foot massage mat from smooth pebbles. Walking along it is a pleasure. Such a rug could easily “fit in” in a bathroom or hallway, as it is also beautiful.
5. Chestnut massage mat
An environmentally friendly, practical free chestnut mat will help massage your baby's feet.
6. Combined massage mat made from scrap materials
Soft bath coverings can be an excellent basis for a massage mat - they are easy to clean and dry quickly. The only caveat is that it is better not to sew on “spare parts”, but to glue them. Smooth wooden sticks, pencils, old markers, sponges for washing dishes - anything can come in handy. If you use glass, as in the photo, you need to make sure that there are no chips, otherwise the child will get hurt. There should be no burrs on wooden workpieces to prevent splinters.
You can sew traces onto the base. Each pair is made of different materials. It is better to alternate prickly with smooth, rough. This way the child’s foot will have the opportunity to “take a break.”
Among other things, denim or any other thick fabric is suitable as a base.
Always ensure the strength of the sewn elements and do not leave the child unattended. While playing, tearing off a button dangling on one thread and pulling it into your mouth will not take much time, but will add more hassle.
It is convenient to store the rug rolled into a tube or disassembled if the parts are sewn into separate small fragments.
Take care of yourself and your children. Let a handmade massage mat become a part of your baby's barefoot life. Be healthy! If you have experience creating a similar product, tell us about it in the comments.
As a preventive measure, constant training of the muscles and ligaments of the foot is necessary. Without load, the muscles weaken and do not support the foot in an elevated state. As a result, flat feet occur.
Starting position: sitting on a chair.
• Bend - straighten your toes
• Run the big toe of your right foot along the front surface of the shin of your left leg from bottom to top. Repeat, changing legs.
• Stroke the left shin with the inner edge and plantar surface of the right foot. Repeat, changing legs.
• With tension, pull your socks towards you - away from you (slowly, knees straight).
• Bring the soles of your feet together (knees straight).
• Circular movements of the feet inward - outward.
• Raise one straight leg and then the other as high as possible. Do the same with both legs together.
• Maximum extension and reduction of the heels without lifting the toes off the floor.
• Lift your heels off the floor. Take your socks off the floor.
• Grab and move any small objects with your toes (pencil, sponge, river pebbles, etc.)
• Use your toes to gather a piece of fabric.
• Roll oval and round objects with your foot.
• During sedentary work, use your soles to scrape imaginary sand into a pile. If you find yourself on the beach, rake up real sand. Since it is difficult to keep a pile of sand under your workbench, place a hard rubber ball there and roll it along the arches of your feet.
• Rise up on your toes.
• Standing on your toes, move to the outer edge of the foot and return to the starting position.
• Stand on the ribs of the outer side of your feet and stand in this position for at least 30-40 seconds.
• Rotate the torso left and right with the corresponding foot turned to the outer edge.
• Squat without lifting your heels off the floor.
• Walking on toes, on heels, on the outer arches of the feet, walking with tucked toes, with raised toes
• Walking barefoot on uneven surfaces – hard grass, loose soil, sand, stones and small pebbles.
• Walking sideways on a log.
All of these exercises actively strengthen the muscles of the foot and lower leg and are extremely useful.
The exercises are performed barefoot, each at least 10 times.
They must be performed daily, several times during the day.
Gymnastics should become a daily and habitual activity for a patient with flat feet.
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A huge number of ordinary people have at least once come across the expression “shabby chic”, but not everyone understands exactly what it means. In simple words, shabby chic is a style. Style direction in the manufacture of objects.
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5 easiest diets and 9 secrets of simple weight loss Do those who paid with their waistlines for their love of food deserve the most difficult tests? This approach is outdated! Modern nutritionists say that the best diet for losing weight is.
admin 04/18/2018 All about everything Comments on the post A new drug for tuberculosis has been created are disabled 1 Views
Russian scientists have created a cure for a resistant form of tuberculosis. This drug has passed clinical trials and will soon appear on pharmacy shelves. As it became known, this drug was developed specifically for people who have tuberculosis.
admin 04/18/2018 Leisure and travel Comments to the entry Weekend tour in the Voronezh region, Voronezh CP are disabled 2 Views
"Komsomolskaya Pravda" guide to cultural events of the last month of summer August 1, 2016 13:48 2 Several interesting places in the Verkhnemamonsky and Pavlovsk regions were combined into one route July 22, 2016 19:10 Mikhail Glushchenko found unusual boulders that remember.
admin 04/18/2018 Category name Comments on the entry How will Russia’s new counter-sanctions hit the Baltic states? disabled 1 Views
How will Russia's new counter-sanctions hit the Baltic states? In response to the extension of sanctions against Russia, Rosselkhoznadzor proposes to expand the food embargo on flowers and chocolate from EU countries. These measures are protectionist in nature: due to the devaluation of the ruble.
admin 04/18/2018 All about everything Comments to the post Guide to working with floor leveler - from choosing a mixture to pouring a layer are disabled 1 Views
For high-quality installation of the floor covering, it is necessary to carefully level the base. This determines how beautiful the cladding will look, as well as how long it will last. Leveling the rough foundation may be required not only during the construction of a building or.
admin 04/18/2018 Car repair and tuning Comments on the entry How to choose a car amplifier? What parameters and characteristics are worth paying attention to are disabled 1 Views
How to choose a car amplifier? What parameters and characteristics are worth paying attention to? How to choose the right amplifier. Main key parameters for determining the quality of an amplifier 1. Power - as you know, this is probably one of the most significant factors.
admin 04/18/2018 Bathhouse and sauna Comments to the post Choosing the right steamer for a bathhouse and brooms are disabled 2 Views
Everything should fit together perfectly and there should be harmony everywhere. The situation is similar with the bathhouse. If a beautiful, excellent steam room is made, but something is missing in it, then the effect of the visit will not be exactly the same.
admin 04/18/2018 Household appliances Comments to the post How to properly assemble a mechanical and electric meat grinder: step-by-step algorithm are disabled 2 Views
A meat grinder is considered one of the most popular kitchen appliances; all modern food processors and blenders have not been able to supplant it from the kitchen. With the help of a meat grinder you can make not only minced meat and pates, it is also used for making homemade sausages.
admin 04/18/2018 Diets Comments to the entry How to lose 2 kg, quickly lose two kilograms, lose 2 kg disabled 2 Views
Every girl and woman dreams of being perfect. One of the main components of such a perfect image is harmony and lightness. A huge number of beauties, unfortunately, want to acquire the desired shape in the shortest possible time only with the help of diets.
admin 04/18/2018 Interior Comments to the post Stretch ceilings - colors for different rooms are disabled 2 Views
Selecting the color of a stretch ceiling - advice from professionals Endless stretch ceilings GENVIK Often specialists involved in the manufacture and installation of stretch ceilings are faced with customers who do not know what color of film to choose. The question is quite complex for the uninitiated. .
admin 04/18/2018 Flowers and indoor plants Comments on the post How to care for cacti at home: watering, propagation and replanting are disabled 3 Views
After personal computers began to appear in people’s homes, it became fashionable to place cacti near them. Many believe that such a plant has the ability to reduce the level of harmful radiation or completely absorb it. But later.