Exercise therapy for flat feet
Flat feet is understood as an altered shape of the foot, which is characterized by complete or partial drooping of its arches: transverse and longitudinal. Like many other pathological disorders, flat feet have varieties. It is worth noting that a combination of several forms may occur.
Flat feet can be diagnosed using x-rays of the corresponding foot area in two projections in a standing position. But, of course, a competent orthopedist will be able to determine whether a person has this pathology during a physical examination.
In order to diagnose flat feet, specialists, in addition to X-rays, also use indicators such as features of shoe wear and gait, reaction of muscles and arches to load, motor volume and angles of deviation, anatomical landmarks of the ankle joint and foot, etc. But in order to determine the degree of flatfoot, orthopedists analyze the obtained radiographs.
Therapeutic physical culture (abbreviated exercise therapy) is a special treatment method, which consists of the use of physical exercises in the process of treating a patient for therapeutic and prophylactic purposes. In other words, this method is based on movement - the main biological function of the body.
Exercise therapy is one of the most productive methods that help strengthen muscle tone and normalize blood circulation as much as possible. Therefore, the prescription of competent physical therapy for flat feet is quite understandable, since it is aimed at influencing each link of this pathological process.
So, the main task of physical therapy for flat feet is to effectively achieve the position of the arch necessary for complete recovery, and maximum fixation of the results obtained. There are different sets of exercises that are aimed at improving performance and strengthening individual muscle groups. We are talking about the calcaneus, shin and thighs, ankle joint, plantar aponeurosis, metatarsal toes.
It is worth noting that in order to achieve maximum results in the shortest possible time, it is recommended to use a combination of sets of exercises that are aimed at stimulating different muscle systems. As a rule, for this, standard exercises (standing, lying, sitting) are combined with the use of auxiliary objects in the form of inclined planes, gymnastic sticks, and geometric cubes.
Use of auxiliary objects during exercise therapy
Choosing the right set of exercises and performing them responsibly every day for several months can lead to excellent results that will stop the progressive flattening of the foot.
Is it worth saying that you can start training only after diagnosis and professional recommendations from a specialist? But in addition to this quite obvious point, it is necessary to pay attention to a number of features on which the speed of achieving the desired results and, importantly, the absence of damage and deterioration in health depend.
Under no circumstances should you engage in amateur activities, that is, do gymnastics that the doctor did not recommend. Even if it seems to you that some exercise will only improve the situation, you should once again go to a specialist and ask your question. This is explained by the fact that each complex is selected for a specific pathology. Some exercises can cause significant harm.
Exercise therapy should consist only of the right exercises
An interesting fact is that when you walk barefoot on sand or rocks every day, the effectiveness of therapeutic exercises in the fight against flat feet increases significantly. And in order to effectively consolidate the result, it is recommended to walk on your toes, on your heels and on an inclined plane.
Such an additional exercise can lead to great effect, while being guaranteed harmless. To achieve maximum results, experts recommend combining exercise therapy with exercises aimed at normalizing back tone and correcting posture.
In order for a person to become completely healthy, medication and exercise are not always enough. The psychological attitude and desire of a person are of great importance. The fact is that treating flat feet with physical exercise is daily monotonous work that does not immediately bring the desired results. Therefore, if a person is determined to get rid of such a common problem as flat feet, then he should be patient.
Only with the help of serious volitional efforts does the patient have a chance to become healthy and forget forever that he had a pathology of this type.
Irregular exercises not performed conscientiously will never lead to even the slightest results. In the treatment of flat feet with the help of physical therapy, self-discipline, regularity and the patient’s responsibility to himself and his health are of great importance.
Many orthopedic specialists recommend contacting a psychologist before starting a treatment course, who can properly set up a person for long-term work and motivate him.
It's no secret that shoes are of great importance for the formation of the correct human foot. We spend most of the day in shoes and boots, so the shoes we choose should ideally match the type of foot, be comfortable and not cause even the slightest discomfort.
The choice of shoes is especially important for a person who is undergoing physical therapy to get rid of flat feet. Even if the patient conscientiously, responsibly and regularly performs physical exercises, the result will instantly disappear if the selection of shoes is illiterate.
Selection of orthopedic shoes
Please note that experts recommend choosing shoes that meet several criteria. Firstly, its medial edge should be spacious and, very importantly, straight. Secondly, shoes must be made of natural material, namely leather. And thirdly, the height of the heel should strictly not be higher than four to five centimeters.
It is also worth paying attention to special corrective shoe insoles. They are especially important at the beginning of the treatment course. Special insoles to combat flat feet allow you to maintain the arch in the correct position. They also play an important role in restoring muscle tone.
The purchase of such insoles will significantly speed up and improve the effectiveness of the treatment process. By the way, it is recommended not only to walk in these insoles, but also to do appropriate exercises, since they will not cause any harm, but will only enhance the effect of the gymnastic exercises performed.
Thus, it is worth noting that therapeutic physical culture is an integral part of the healing process. Exercise therapy is an important and mandatory method that will help you cope with flat feet successfully and efficiently. But do not forget that only a competent orthopedist-traumatologist should select a set of exercises.
Before talking about flat feet, you need to know what the foot consists of. And it consists of small bones, which are connected by muscles and ligaments. These bones form two elastic arches (longitudinal and transverse), in other words, springs that spring when walking. If the foot has a normal, correct structure, then when walking it does not touch the ground with its inner part. This happens thanks to the inner arch of the foot. And if there is overstrain of the muscles and ligaments that support the foot, or there is hereditary weakness of the foot, then it becomes flat and droops. This phenomenon is called flatfoot, which is divided into two types: longitudinal flatfoot and transverse flatfoot .
If you believe the statistics, flat feet are observed in more than half of adults; as for children, about 7-8% of children six and seven years old suffer from this disease.
It should be noted that in children under 5 years of age it is difficult to determine the presence of congenital flat feet, because all children under this age have elements of a flat foot. Moreover, in approximately 3% of cases of flat feet, flat feet are congenital.
If there have been cases of fracture of the ankles, calcaneus or tarsal bones, then traumatic flatfoot .
There is also rachitic flatfoot , which occurs due to the body loading on weakened bones of the foot.
As a result of paralysis of the plantar muscles of the foot, as well as other muscles that begin on the lower leg, paralytic flatfoot can form. As a rule, such flat feet are caused by a consequence of poliomelitis, and in our time practically does not occur.
Most often you can find static flat feet , which is formed due to weakness of the muscles of the lower leg and foot, as well as the ligaments and bones. The causes of static flat feet are different: for example, weight gain, lack of physical activity, working in a standing position, etc. If you have static flat feet, you may experience pain that occurs in the following places:
a) in the sole, in the center of the arch and at the inner edge of the heel
b) in the back of the foot, as well as in its central part
c) under the inner ankle and outer ankle
d) in the muscles of the lower leg, as a result of their overload
e) in the knee and hip joints
As a rule, the pain intensifies in the evening, and the foot area often swells. Visually, the foot looks elongated, widened in the middle part, its longitudinal arch is lowered. Due to all these factors, the gait changes, it becomes awkward, the toes are turned to the sides, and in some cases there is a limitation in the range of motion in all joints of the foot.
A single external examination will not accurately determine the presence of flat feet in the initial stages. Therefore, in order to accurately establish the diagnosis, special methods are used. One of these methods is as follows: you need to smear your feet with some rich cream and stand (stand with your feet together) on a sheet of paper that lies on the floor. The foot will be imprinted on the paper. Now you need to draw a tangent line on the resulting print to the most prominent points of the inner edge of the foot (GB). Then you need to divide this tangent line in half (GV: 2) and mark it with a dot (G). From point (G) the perpendicular should be restored until it intersects with the outer edge of the foot (J). Next, mark point (E) as the point of intersection of the line D with the inner edge of the foot. And finally, measure the segments DE, EJ and F and calculate the foot index (FI) using two methods:
1 way. According to Chizhin IS = DE: EZH (cu)
Method 2. According to Stritter, IS=DE:J 100%.
The most common type is transverse flatfoot. Normally, when walking, the maximum load is taken by the head of the first metatarsal bone (the pad of the big toe), and with transverse flatfoot, this metatarsal bone rotates and rises in such a way that almost the entire body weight has to be supported by the heads of the middle metatarsal bones. In this case, the big toe deviates and presses against the second toe, resulting in a bulging bone, on which the shoe presses. The area becomes swollen and red, and calluses form on the feet.
When treating flat feet, the degree of deformation of the foot is taken into account, and if the case is advanced, then surgery may even be necessary. In the initial stages of flat feet, the following measures must be taken: forming a correct gait, wearing shoes that are precisely matched to the foot, as well as using various orthopedic devices, such as special insoles, etc. But the most important thing in treating flat feet is performing special physical exercises, which include walking on tiptoes, walking barefoot on uneven surfaces, various jumps, etc.
Thus, thanks to therapeutic physical education (PT) for flat feet , the outcome of treatment for this disease is very favorable. It is also very important to remember about the regularity and systematicity of performing the exercises included in the complex of physical therapy and therapeutic exercises for flat feet.
So, we present to your attention the exercises recommended for flat feet :
1) Pull the toes of your feet towards you (alternately and simultaneously). As we pull our feet back, we simultaneously turn them inward.
2) We tear off the heels from the support (alternately and simultaneously). Make sure that your toes touch the support.
3) Bend your legs at the knees, spread your knees and hips to the sides, while your feet should touch each other with their soles. Then we spread and bring the heels together with emphasis on the toes (“clap” the heels).
4) Using sliding movements, we move the foot of one leg along the shin of the other, covering it.
2. Starting position: sitting on a chair, with the legs bent at the knees and the feet parallel to each other (at the width of the foot, together can be done)
5) Lift your heels off the floor (alternately and simultaneously).
6) We lift our toes off the floor (alternately and simultaneously).
7) Raise the heel of one foot and at the same time lift the toe of the other foot.
8) Place the shin of one leg on the knee of the other and perform circular movements with the foot clockwise and then counterclockwise.
9) We grab various small objects with our fingers and move them to another place.
10) Bend your toes, pull your heels towards them, then straighten your toes and bend them again, etc. (movement using the caterpillar method). Perform simultaneously and alternately with both legs.
11) Move to the starting position: sitting cross-legged. We bend our toes, tilt our torso forward and stand up, leaning on the side surface of our feet.
3. Starting position: standing, feet parallel to each other, feet width apart, hands on the waist
12) We rise on our toes and lower ourselves onto our entire foot. Then take turns lifting your heels off the floor.
13) We stand on our heels (raise our toes), then lower ourselves onto the entire foot.
14) Transfer the center of gravity to the outer edges of the feet and return to the starting position.
15) We perform half squats and squats on toes, while: a) arms to the sides; b) hands up; c) hands forward.
16) Starting position: standing on a gymnastic stick, the stick lies across the feet, and the feet are parallel to each other. In this position, we perform squats and half-squats.
All of the above exercises must be repeated at least 10-12 times.
also included in the complex of exercise therapy for flat feet :
- on the outer arches of the feet
- on your toes, with your knees bent
- on your toes, while raising your knees high
- on a ribbed board
— along a beveled surface (down)
- on an inclined plane (both up and down).
Of course, it is best to prevent the onset of the disease, to prevent it, than to undergo long-term treatment later. This also applies to flat feet. Children who already have flat feet or do not have it, but there are prerequisites for its development, need to perform special exercises to prevent flat feet, as well as exercises for its treatment. Namely:
Thus, we must not forget about the role of therapeutic physical education in the treatment of flat feet. Both LH and physical therapy for flat feet will help you and your children in the most important fight - the fight for your health.
According to statistics, more than 50% of children and about 75% at the age of 6 years have signs of flat feet. Obviously, the problem manifests itself in childhood, which means you need to start working with it right then. In this article we will talk about one of the treatment methods - exercise therapy for flat feet in children and adults.
Flat feet is a pathological change in the shape of the foot, in which its arches partially or completely drop. There are several forms of the disease, depending on which of the vaults is bent: transverse or longitudinal. How this looks is illustrated in the picture below.
With pronounced curvature, flat feet are diagnosed during examination by an orthopedic doctor. In the initial stages, the disease is detected using an x-ray, which is taken in a standing position.
To better understand what set of exercises to prescribe, the doctor needs to know the causes of the disease. Causes of flat feet:
It is very important to correctly diagnose the cause of the disease, since only eliminating it, or the provoking factors, will lead to recovery.
Exercise therapy is an abbreviation for therapeutic physical culture. It is a set of therapeutic physical exercises aimed at treating diseases of the musculoskeletal and other body systems.
To achieve better results in a short period of time, exercises aimed at problem areas must be combined with exercises to work the whole body.
Choosing a gymnastics routine and performing it is not enough for recovery.
The first and most important rule is not to start any exercises without first consulting with an orthopedist. Not all exercises in exercise therapy help with flat feet, and some can even cause harm, so you should not prescribe them yourself.
And the last, but not unimportant principle is that the therapeutic effect will be achieved only with regular exercise therapy. Ideally, you need to practice every day, even for 15-20 minutes. If this is not possible, then do exercises 3-5 times a week, develop a schedule and follow it.
We probably spend most of the day wearing shoes - be it slippers or sneakers. Therefore, its configuration and comfort greatly influence the shape and health of the foot. It is important to understand that even if you perform all the exercises efficiently and conscientiously, but wear the “wrong” shoes, the therapeutic effect will not be achieved.
What shoes should be like:
Before starting the lesson, do a general warm-up of the body: bending and turning the neck, raising and lowering the shoulders, turning and bending the body. In general, remember school physical education exercises. Warm-up must be done to warm up the muscles throughout the body; in this state, exercises are easier and bring greater effect.
Below we provide a list of the most common exercises that doctors prescribe. Discuss it with your orthopedist and create your individual complex.
After the main complex is completed, it is recommended to consolidate the result. To do this, walk around the room on your toes and heels; if possible, try to do this on an inclined surface.
To develop muscle development and coordination, you can do the following exercise: take a pencil or pen with your toes and draw some simple geometric shapes, first with one leg and then with the other.
It is recommended to complete the exercise with a general cool down of the body.
Gymnastics for flat feet in children is slightly different from similar exercises for adults. Due to the fact that the children's musculoskeletal system is in the development stage, the gymnastic complex must be constantly updated, some exercises must be excluded and new ones added.
The child must do exercise therapy in the presence of an adult or doctor, who will monitor the correct execution and, if necessary, correct the child’s actions. If flat feet are diagnosed in an infant, then therapeutic exercises for flat feet are not prescribed; treatment is carried out using foot massage and physiotherapeutic procedures.
Gymnastics for flat feet for children consists of the same exercises as for adults. An individual regimen is selected together with the doctor and adjusted regularly.
These rules will help not only those who have never experienced flat feet, but also patients undergoing treatment.
In this article we talked about one of the methods of treating flat feet - exercise therapy. In one of the sections, an indicative gymnastic complex of exercise therapy exercises was given; do not forget to discuss it with your doctor and under no circumstances prescribe exercises for yourself or your children without consulting an orthopedist. Differences in physical therapy for flat feet in children were noted. Share your experience in treating flat feet in the comments and ask questions. Be healthy.
2. PREVENTION AND THERAPEUTIC ACTIVITY FOR FLAT FOOT IN CHILDREN
3. SET OF EXERCISES FOR FLAT FOOT
Flat feet - flattening of the transverse and, less commonly, longitudinal arches of the foot. There are paralytic, traumatic and static flat feet. Paralytic is observed with polio and paralysis of other origins, traumatic - after a fracture of the ankles or foot bones. The most common type of flatfoot is static: it occurs due to overload of the foot in combination with a constitutional deficiency of connective tissue.
Symptoms, course. The foot has a flattened appearance; pain in the foot, which is rare at first, becomes constant over time. However, sometimes even severe deformation of the feet is not accompanied by pain.
The diagnosis is made on the basis of the characteristic appearance of the feet in an upright position of the patient, the characteristic x-ray picture of the forefoot and the measurement of the height of the longitudinal arch on the x-ray.
Treatment is conservative. Wearing arch supports, foot massage, therapeutic exercises, swimming. For severe pain, surgery is indicated.
With pronounced flat feet, a teenager will need to think about choosing a profession that does not involve long walking or standing. But as for the army, according to the latest orders of the Ministry of Defense, only third-degree flat feet with arthrosis of the foot joints are a contraindication for conscription.
It must be borne in mind that before the age of 4, diagnosing a child with “flat feet” is simply not serious. Babies have a physiological pad of fat on their feet, and if you make an imprint of such a foot (plantography), you can see what appears to be a flattening, which is not actually flat feet. Another reason for misdiagnosis is X-shaped legs. In this case, the foot appears flat, but if the foot is placed strictly vertically, the print will be normal. That is why, if the diagnosis is made not by an orthopedist, but by, say, a surgeon or physical therapist, the disease can be detected where it does not exist.
But starting from the age of 5-6, the parents themselves may well notice some irregularities in their child. Club feet and feet that deviate outward or inward when walking or standing may indicate flat feet. Inspect your child's shoes to see if they are wearing out on the inside of the sole and heel. At an older age, the child himself will express his complaints, which can be used to suspect flat feet - when walking, the legs quickly get tired, pain appears in the calf muscles, on the sole in the arch of the foot. Sometimes the pain spreads from the sole of the foot through the ankle to the thigh, creating a picture of sciatica. With pronounced flat feet, the foot changes its shape, as already mentioned above.
Flat feet can be congenital, as a result of underdevelopment of muscles, absence of the fibula, or other developmental defects. Not common (approximately 11% of all congenital foot deformities). But in general, the hereditary factor plays a big role. If a father or mother suffers from flat feet, you need to prepare in advance that the child will have the same “story.”
Rickets can contribute to foot deformity. With severe hypovitaminosis D, the bones become soft and the musculoskeletal system weakens. Flat feet in this case are often combined with other bone changes characteristic of rickets.
Thanks to vaccination, polio has become a rare cause of flat feet - the foot is more often deformed as a result of paralysis of the tibial muscle.
At an older age, flat feet can be caused by injuries - fractures of the bones of the forefoot, but most often it is the result of improperly healed ankle fractures.
The most common type of flatfoot is static; it occurs in children because their muscles are naturally weak and sometimes cannot withstand the load. The main force that maintains the arch of the foot at normal height is the instep muscles. They start from the bones of the lower leg, their tendons pass behind the inner ankle. If these muscles do not do their job well, the arch of the foot drops and the bones of the foot and lower leg become displaced. As a result, the foot lengthens and widens in the middle, and the heel deviates outward.
Treating this seemingly simple disease is quite difficult. In addition, there is unlikely to come a moment when a person can breathe a sigh of relief: well, I’m cured! Flat feet are a once-in-a-lifetime experience. With the help of special events, you can only tame the disease and prevent it from significantly affecting everyday life.
In case of congenital flat feet, massage is necessary; in difficult cases, the child’s feet are fixed in the correct position with special plaster casts. In preschool age, the main treatment should be to strengthen the arch of the feet with the help of massage and gymnastics, and the use of insoles and arch supports is prescribed less frequently at this age.
For schoolchildren, on the contrary, special importance is attached to the selection of good orthopedic shoes with arch alignment and raising the inner edge of the heel. There is an important point here: the child’s foot grows quickly, so shoes need to be changed often. A small mistake in the design of the shoe may not help, but, on the contrary, may lead to pathology.
In adolescents with severe flat feet, accompanied by severe pain, treatment begins with the application of plaster casts. After the pain disappears, orthopedic shoes, massage, and gymnastics are prescribed. And only if all this does not lead to anything, surgery is possible.
It should become a daily and habitual activity for a patient with flat feet. It is better to do it not once, but 2-3 times a day.
Massage. It has a good auxiliary effect, improves blood circulation and tones the muscles that tighten the arch. The lower leg is massaged - along the back inner side from the bones to the foot - and the foot itself - from the heel to the toe bones. Techniques: stroking, rubbing, kneading. Self-massage should be performed by stroking the top of the first finger, the arch of the foot, and the back and inner surface of the lower leg with the heel of the palm.
A flat foot can be congenital, or it can develop during a person’s life. With flat feet, the normal function of both the foot itself and the entire musculoskeletal system is disrupted. Therefore, it is extremely important to promptly detect flat feet during the period of growth and development of the musculoskeletal system, in order to counteract further development of the deformity with properly organized treatment and preventive measures and consolidate the achieved therapeutic effect. The shape of the foot has a direct connection with the child’s posture. Almost all children with flat feet also have incorrect posture.
Flat feet and postural defects. At first glance, there is no connection between these phenomena. Meanwhile, in 60-70% of the children studied, it is flat feet that cause spinal curvature and other serious postural disorders. Even a slight deviation from the norm in the shape of the foot can seriously impair the physical development of the child. The dynamic capabilities of flat feet are limited, the range of motion in the joints is minimal, and a significant inclination of the foot to the side causes severe pain. Children with this deficiency cannot stand for a long time, get tired quickly, and complain of pain in the legs and hips.
How do you know if your child has flat feet? Have your baby walk barefoot on the floor in different directions so you can see his feet in all positions. Pay special attention to the inner edges of the feet and the degree of compaction.
Rarely, flat feet are congenital; more often, it is acquired with age and occurs as a result of walking after a year of living in booties. That's why pediatricians advise gluing heels to booties, one layer of skin thick. These shoes strengthen the muscles of the foot and form correct posture.
Flat feet can be detected this way. Using a cotton swab or brush dipped in a blue solution, anoint the child’s feet, and then place him on a clean sheet of paper. Compare the print with the drawings. With the help of such fingerprints you can monitor the effectiveness of treatment.
The main method of correcting flat feet is therapeutic exercises. The child can do them under the supervision of the mother. A doctor will help you learn the necessary complex.
1. Alternate flexion and extension of the foot while sitting.
2. Spinning feet.
3. The so-called swing. Alternately, the child rises on his toes and falls on his heels.
4. Walking only on your toes.
5. Place a gymnastic stick on the floor. Walking on it is very useful.
6. Half squats on the fingers.
7. Squats on a gymnastic stick.
8. And this exercise will remind the child of winter. For 1-3 minutes, let him walk on his fingers, like on skis.
9. For gymnastics you will also need two balls. Small, it is very useful to rock your toes for 1-3 minutes. On a large one (the so-called medicine ball), the child must stand and balance a little. And then let him try to do a few squats without leaving the ball.
10. Jumping on your fingers.
11. Buy a gymnastics hoop. Let your child learn to roll it with their toes.
12. Lifting various objects with your toes.
There are also exercises that do not require special equipment, but their therapeutic effect is enormous. Use a nice summer day for this. First of all, have your child go barefoot as much as possible. Secondly, don’t be afraid if, after a warm rain, your child stirs up some mud and runs through the puddles.
And one more note. It is not necessary to do all the exercises in one lesson. You can start training with five to six exercises, and after 10-15 days gradually add one exercise at a time.
After 3-4 minutes, give the child a chance to rest. The entire lesson should last 15-20 minutes. Doing the exercises twice a day will bring the desired effect. Within a month or a month and a half, the child will feel better.
Flatfoot is a foot disease in which its shape changes and the longitudinal and transverse arches drop. Specially designed exercises for flat feet help get rid of the disease or, at least, slow down its progression. Physical therapy (physical therapy) is the best way to cope with illness in children and adolescents without surgery or other serious medical interventions.
Physical therapy is recognized as one of the most important points in the treatment of flat feet in children. It is quite difficult to cure flat feet in adults using conservative methods. Once the foot has formed, it will not be possible to change its arch without the help of a surgeon. In this case, therapeutic exercises can only relieve pain and alleviate the condition, but cannot permanently relieve the disease.
A set of special exercises for the feet allows you to stop the progression of the disease for a long time and prevent the development of serious complications. The goal of exercise therapy for flat feet is to strengthen sore muscles and ligaments and thereby eliminate the main manifestations of the disease. Physical therapy can be an excellent alternative to surgery. Exercise therapy is also prescribed to children and adolescents in the postoperative period to consolidate the results obtained.
How often should you do exercises for flat feet? Experts recommend doing gymnastics at least 15 minutes a day. At the same time, you should know that physical therapy is most effective for longitudinal flat feet. All exercises are aimed primarily at training the muscles of the lower leg, which affect the formation of the longitudinal arch. With transverse flatfoot, exercise therapy does not always give the expected result.
Before starting classes, check with your doctor about which exercises will be beneficial for your child.
Gymnastics for flat feet is not a treatment that brings immediate results. A set of exercises gives a noticeable effect only with long-term and regular training. It will take at least two years for the child to get rid of the main manifestations of flat feet. Along with gymnastics, doctors recommend daily self-massage of the feet, as well as wearing special orthopedic insoles.
Where to begin? Sit comfortably on the mat and show your child all the exercises one by one. If your baby is too young to do everything right, don't worry. Over time, the child will master all the exercises and will perform them independently without your participation. Turn training into a game - and your child will be happy to join in the exciting process!
Exercises for flat feet in children begin to be done in a lying position. For daily activities, you should purchase a special mattress or mat on which the child will be comfortable to study.
Exercises against flat feet can also be done using a regular tennis ball. Continue to sit on the mat and do the following exercises.
Keep your back straight during all exercises.
Exercise therapy for flat feet in children from a sitting position on a chair can also be performed using improvised means.
Perform all exercises barefoot, wearing comfortable clothes and a well-ventilated area.
Exercises for flat feet can be done at any time of the day. Invite your child to roll a ball or pencil with bare feet while sitting at the table. Without being distracted from studying, reading books or other hobbies, the child can train his muscles. This method also works for adults suffering from flat feet. Rolling objects with your feet relieves stress from the foot and significantly reduces pain and other unpleasant sensations in the legs.
Therapeutic gymnastics is available not only at home. Once on the beach, invite your child to walk on the hot sand. While sitting on a rug or lounge chair, roll sand or small pebbles under your feet. Remember that gymnastics for flat feet does not always require special devices. You just need to look around and show a little imagination. Ordinary walking barefoot on uneven ground can successfully replace half an hour of training on an orthopedic mat, so why not take advantage of this opportunity?
Gymnastics for flat feet in children are also performed while walking.
Therapeutic gymnastics should become a habitual activity for everyone who suffers from flat feet. Let it be a daily morning exercise or a warm-up after a working day. You can do the exercises twice a day, for at least 10 minutes each time. The total duration of the workout should not be more than 30 minutes.
Exercise therapy for flat feet is not the only method of combating the disease. Self-massage and physiotherapy also play a big role in getting rid of the disease. Even with transverse flatfoot, massage and gymnastics can improve the condition. In case of longitudinal flatfoot, surgical treatment can be avoided with the help of exercise therapy. An orthopedic doctor can give an accurate prognosis and more complete recommendations for performing certain exercises during a personal consultation.
Every baby born has absolutely flat feet, so it is completely incorrect to call flat feet flat feet in children.
A child’s foot takes a long time to form the correct curve – up to 12 years of age, and only after this age can the incorrectly formed soles of children’s feet be called flat-footed.
However, orthopedic doctors have their own age standards for the stages of formation of the arch of the foot. That is, for example, at one year old a child can no longer have absolute flat feet as at birth - at this age the bend must have a certain degree.
There are quite a few causes of flat feet in children, here are the main ones:
For example, children living in urban areas suffer from flat feet several times more often than children living in rural areas.
This happens because a child in a rural environment is more often on the street and, as a result, walks, runs, and generally moves more often. Most often this even happens without shoes.
City children living in apartments do not have this opportunity, most often spending time in the company of a computer, hence the sedentary lifestyle.
There are three degrees of childhood flatfoot:
For some, the first degree persists until the age when the child begins to walk. In the first degree, there is no visible deformation of the foot, and there is no pain when walking.
Flexible flatfoot occurs equally on both feet, but does not lead to disability. No special measures are required for treatment, only prevention.
The third degree can affect one leg or both at once, however, with this degree of flat feet, other diseases of the musculoskeletal system are also accompanied.
The main symptoms of flat feet in children are:
Diagnosing flat feet in a child on your own is quite difficult; until the age of 5-6 it is almost impossible.
At older ages, diagnosis can be made using:
Plantography is, simply put, a foot print that is made by painting the sole of the foot with a special paint and imprinting it on paper.
Next, podometry is performed - the podometric index of the arch of the foot is measured. After these studies, in most cases, the correct diagnosis is revealed.
However, additional research may be required. X-rays, which are performed under load and always in two projections, will help confirm the result.
Exercise therapy, that is, physical therapy , is the most effective method in the treatment and prevention of flat feet in children. It all starts with walking barefoot on the ground, pebbles, grass, but not on room coverings - carpet, laminate, linoleum.
An effective exercise is to roll a prickly ball over your foot. With age, the set of exercises changes.
In childhood, therapeutic gymnastics is effective in the form of a game: you can walk on a rolling pin, and also pick up various objects from the floor using only your feet - children are interested in such games.
You can arrange a competition to see who can reach the goal faster on the heels, inner or outer sides of the feet. Here it is important to turn a useful exercise into a game that the child will like.
The following are exercises that are usually prescribed for flat feet:
For older people, the exercises become more complicated:
The following methods can be used to prevent flat feet in a child: