A healthy foot performs the most important spring function. If this foot function is impaired, exercises for flat feet will help. To understand their importance, it is necessary to understand why the anatomically correct shape of this part of the lower limb is so important. The special arched shape of the foot softens shocks when walking and reduces the pressure on the musculoskeletal system. The feet have two arches: longitudinal and transverse. The longitudinal arch is the arch that is visible when you look at the foot from the side. The transverse arch is located under the base of the fingers.
Flat feet are a condition in which one or both of these arches become flattened. The leg loses its spring function, and as a result, pain, discomfort and associated diseases arise. A course of exercise therapy, which includes various exercises to prevent flat feet in adults and preschool children, as well as exercises against flat feet, is the best way to treat this problem.
The ligaments and muscles of the lower leg provide the arched shape of the foot. If for any reason the ligaments or muscles become weaker, the arch gradually lowers. Depending on which arch is lowered, longitudinal and transverse flat feet are distinguished. If both arches are flattened, then such flat feet are called longitudinal-transverse, or combined.
The most common causes of the disease include excess weight (obesity, pregnancy), uncomfortable shoes, hereditary predisposition, bone disease; constant excessive physical activity. Flat feet (usually transverse) is a fairly common diagnosis in preschool children. In some preschool children, during the process of formation, the foot “rises” over time, and the problem disappears by itself. But it is still worth paying attention to.
Doctors distinguish four degrees of flat feet.
Treatment for flat feet depends on the degree of the disease, as well as on the individual characteristics of each person. In adults, already developed flat feet, unfortunately, cannot be treated. But flat feet in preschool children and adolescents can still be corrected using special exercises to prevent the development of flat feet in children.
If your child has such a problem, then you need to start treatment in childhood, because the health and development of the baby depends on it.
As a rule, this diagnosis can be made as early as the age of five. Before this age, the child’s bones have not yet fully strengthened and for the most part have a cartilaginous structure. In addition, the feet are still childishly chubby, the child’s sole has a soft pad, so the baby’s foot may seem completely flat.
Physiotherapy exercises (PT) are prescribed to all preschool children with transverse, longitudinal and combined flat feet. Such gymnastics provides correction of deformities. In addition, physical education strengthens the leg muscles and increases overall physical endurance. Exercise therapy also helps improve blood circulation, stimulates joint function, relieves inflammation and reduces pain. The doctor selects exercises for flat feet for different types of ailments in order to carry out preventive measures for children.
With the initial stage of flatfoot formation, excessive load on the feet occurs. The child's muscles are not formed enough to withstand heavy loads, so they need training. For this purpose, the exercise therapy complex includes exercises for the prevention of childhood flat feet, which are aimed at training the muscles - the flexors of the feet, as well as the peroneal and tibial muscles.
For preschool children, this set of exercises is effective for preventing flat feet.
Exercise therapy classes, including exercises for flat feet, should be done daily, since treating the disease is a rather lengthy process.
Physical therapy classes and exercises for the prevention of children's flat feet are best done two to three times a day (depending on whether there is exercise in the kindergarten) 1 hour after meals: in the morning, afternoon nap and 1.5–2 hours before bed in the evening . Regularity is important for a positive effect to occur. At first, you can not perform the entire set of exercises to prevent flat feet. A few exercises for flat feet will be enough. Over time, the load may increase.
Try to present exercises for flat feet in children in a playful way. You can do exercises against childhood flat feet with your child. Do exercises for flat feet for children not immediately after waking up, but 15–20 minutes later. Let the child finally wake up so that physical education does not become stressful for the child’s body.
A set of exercises for flat feet is also combined with massage. Massage is an excellent remedy for relieving muscle fatigue, improving blood circulation, metabolic processes, and correcting various leg deformities. You can massage your feet yourself, both for your child and yourself.
The technique for performing the procedure is extremely simple. First, massage the calves towards the ankle, then knead the outer and inner sides of the shin. Start with stroking movements, then thoroughly knead the muscles. After several minutes of intense and continuous massage, begin rubbing the foot. With one hand, lift your little toe and with the other hand lower your ring toe. Lower and raise each toe like this. Then massage the entire foot, rubbing the foot well, starting from the toes towards the heel. Complete the massage with water treatments, try a contrast shower or douche.
In addition, for the health of you and your children, follow these recommendations:
Without taking any measures, flat feet will only progress. Listen to the child’s complaints, conduct an independent examination, and if you find symptoms of this disease in a preschool-age child, be sure to consult a doctor.
Exercise therapy and gymnastics are an integral part of treatment for flat feet. The convenience lies in the fact that the child can practice at home; to achieve results, it is not necessary to attend expensive procedures. We will tell you how to conduct classes for a child in this article.
Exercise therapy, i.e., a therapeutic and physical training complex for flat feet, is always part of a combined conservative treatment.
More than 80% of cases of children's flat feet can be corrected thanks to gentle treatment, without surgery.
For longitudinal and transverse flat feet, as well as for combined foot deformities of 1-2, and sometimes 2-3 degrees, doctors begin treatment with complex treatment. It includes massage, manual therapy, wearing orthopedic shoes recommended by an orthopedist, as well as gymnastics.
Gymnastic orthopedic exercises allow you to strengthen the muscles of the feet, tendons, and ankle muscles, which helps correct mild and moderate flat feet.
In case of severe anomalies, surgical intervention is indicated, but cases of severe foot pathologies are not such a common occurrence.
Therefore, we can safely say that exercise therapy is one of the foundations for successful correction of flat feet in the vast majority of cases. The first classes can be performed at a clinic at your place of residence under the supervision of an experienced instructor - a medical worker, and subsequently perform a set of exercises at home.
Before starting classes, you should know that the best results from gymnastics and foot massage can be obtained between the ages of 7 and 15 years ; flat feet are best corrected in children aged 10 to 12 years.
Longitudinal flatfoot with this effect is treated better than transverse one. The course of treatment is long, you should not expect instant results. According to statistics, correction requires an average of 2 to 3 years. In some cases, it takes about 5 years of systematic and systematic studies.
There is no universal list of exercises and techniques, since each child is assigned a specific training program, taking into account the degree and type of deformation and characteristics of the foot. But there are basic exercises that are included in almost all complexes of physical therapy. We'll tell you more about them.
To more effectively perform some exercises in the complex, you will need to have on hand:
Problems and questions can arise only with the last point, because the choice of similar products in stores and orthopedic salons is large.
When choosing an applicator mat for treatment, you need to get the recommendations of an orthopedic doctor who will tell you about all the features of the child’s pathology and tell you which mat will suit him best.
For therapeutic purposes, choose a massage mat made of hard materials with a pronounced protruding relief or needle-like texture.
Soft and gentle mats are more suitable for the prevention of flat feet than for treatment.
You can perform exercises from a standing position on an applicator (no more than 15-20 minutes a day) , and then on a regular soft polyurethane foam mat.
If the treating orthopedic surgeon allows it, parents can purchase a training device or a mini training device for their child for flat feet. Today there is a large selection of both. These include boards - elevated platforms for stepping on, and pimply balls for exercising and simultaneously massaging the feet, and round rotating platforms with an uneven surface.
Exercises on simulators should complement classes, but in no case cancel physical therapy as such.
The complex includes exercises from various positions. It is always recommended to start with those that are done from a lying position:
The second part of the complex is performed while sitting on a mat:
Sitting on a chair (it is important that the furniture is appropriate for the child’s age, that is, when sitting, the feet do not dangle in the air, but confidently touch the floor), perform the second part of the exercises from a sitting position:
It is better to perform exercises in a standing position on the orthopedic massage mat mentioned above.
The duration of this part of the complex should not exceed 15 minutes:
The second part of the complex in a standing position is performed on a flat surface:
It is advisable to perform each exercise of the complex for flat feet 7-10 times, exercises should be daily.
Therapeutic physical education is effective in preschool and primary school age, as well as in adolescents up to 15-16 years old, while the foot is still in the formative stage. In adulthood, stopping the progression of the disease and starting its reverse development with the help of gymnastics and massage is often not possible.
Parents of children should be the most attentive during physical therapy. You shouldn’t force them to do it, so as not to discourage them forever. This is especially true for training with an applicator.
Gymnastics will require a certain pedagogical flexibility from parents - if it is painful or difficult now, then you can postpone the exercise until later.
It is important to carry out exercises in a playful way so that the baby finds it interesting. But with teenagers it is better to choose the opposite tactic - only the persistence of parents and the right motivation will help the boy or girl cope with the existing problem.
For children, it is better to start classes with 2-3 minutes a day, gradually increasing the time to 15 minutes. Teenagers can start with 5-6 minutes a day, increasing the load and time of each exercise gradually, so that after a couple of weeks they reach daily 20-25 minute exercises.
Many parents are interested in what types of physical activity can additionally help in correcting flat feet, and which ones will only do harm. The most important question, of course, concerns exemption from physical education classes at school. Orthopedists are unanimous on this issue - no exemption is required; for children with 2-3 degree flat feet, classes in special groups are recommended.
Every physical education teacher knows what a special group for flat feet is, and will select for the child only those exercises and loads that will not harm him and will benefit him.
A child with flat feet should definitely not engage in weightlifting, powerlifting, or boxing, in which the load on the legs is very high.
Running and especially speed skating and figure skating are strictly contraindicated.
Gymnastics and any sport involving jumping are not recommended - the load on the spinal column is serious, and it will be much more difficult for a child with impaired foot shock absorption to bear it. Football and hockey are therefore also cancelled.
A diagnosis of “flat feet” does not mean that a child’s path to sports is “forbidden.” With deformed feet, you can and should practice swimming (excluding diving) and synchronized swimming.
Oriental martial arts classes are very useful - taekwondo, karate, jujitsu, aikido. Cycling can help correct longitudinal flat feet in children and adolescents.
Treatment will be more effective if parents adhere to important rules for successful treatment of flat feet:
As is known, modern medicine always uses complex treatment of diseases in general and flat feet in particular, since not a single treatment method, taken separately, can ensure the patient’s recovery, full restoration of his working capacity and improvement of his condition. The elements of complex treatment are: therapeutic regimen, diet therapy, drug treatment, physiotherapy, balneotherapy, mechanotherapy, psychotherapy, therapeutic physical education, etc. That is, therapeutic physical education is only one of many means of treatment. Special treatment methods are also used selectively: surgical, radiotherapy, etc.
The most unfavorable starting positions are standing and especially standing with the feet turned out, when the force of gravity is as close as possible to the inner arch of the foot. During the introductory period of the treatment course, it is recommended to perform exercises for the lower leg muscles from facilitating starting positions, alternating with relaxation. Static load on the muscles of the lower leg and foot is contraindicated.
Special exercises should be alternated with general development exercises for all muscle groups. During this period of treatment, it is necessary to equalize the tone of the muscles that hold the foot in the correct position, improve coordination of movements, and increase the patient’s physical performance. In the main period of the treatment course, the main task is to achieve correction of the position of the foot and consolidate this position. For this purpose, exercises are used for the tibialis muscles and finger flexors with gradually increasing load, with resistance, load on the feet and with objects - grabbing pebbles, balls, pencils with the fingers, shifting them, rolling sticks with the soles of the feet, etc. In this case, it is necessary to constantly take into account the achieved correction.
To consolidate the correction, exercises are used in special types of walking - on toes, on heels, on the outer surface of the feet, with parallel feet. To enhance the corrective effect of such exercises, some aids can be used: ribbed boards, beveled surfaces, etc.
All special exercises should be carried out in combination with exercises aimed at developing correct posture, general developmental exercises and in accordance with age characteristics. Favorable treatment results are manifested in a decrease or complete disappearance of discomfort and pain during prolonged standing and walking, and in the normalization of gait and foot position. In the starting position lying on your back, you should perform the following exercises.
Imitating leg movements, as when riding a bicycle, while simultaneously pulling the toes and turning the foot inward. Perform 6-8 rotations , breathing freely. Focus on the correct position of your feet.
Sliding alternating movements of the foot along the shin of the other leg from the ankle to the knee and back. Perform 8-10 movements with each leg . Then try to use the plantar surface of the foot
Alternating movements of straight legs up and down (as when swimming the crawl on the back). Toes are pulled back, feet are turned inward. Perform 2-3 series with rest between series, 4-6 cycles in each series.
So, the exercises are performed in the starting position lying on your back as follows:
Alternately and simultaneously pull back the toes of the feet while simultaneously supinating them.
Bend your legs, rest your feet on the floor. Spread your heels and bring them together. After a series of movements - relaxation.
Alternately and simultaneously lifting the heels from the support.
The legs are bent at the knees and spread apart, the feet touch each other with the plantar surface. Abduction and adduction of the heels with emphasis on the toes
Place the leg bent at the knee on the knee of the other, half-bent leg. Circular movements of the foot in one direction and the other. Same thing, changing position
Sliding movements of the foot of one leg along the shin of the other, “encompassing” the shin. Same with the other leg. From the starting position sitting on a high chair, we recommend performing the following exercises.
Swinging the leg back and forth due to movement in the knee joints. Toes are pulled back, feet are turned inward. Perform 10-16 movements.
Adduction and abduction of legs. The position of the feet is the same as in the previous exercise. Perform 10-14 movements.
Circular rotation of the feet inward and outward. Perform 15 - 20 rotations in each direction.
Knocking a ball suspended on a cord with the outer edge of the back of the foot for 1-2 minutes.
Rolling with the feet of a stick or mace.
Grasping and lifting a medicine ball or ball with your feet.
Pulling up a cloth mat with your fingers.
Picking up small objects with your toes.
So, the exercises are performed in the starting position while sitting as follows:
Legs are bent, feet are parallel. Raising your heels simultaneously and alternately.
Dorsal flexion of the feet simultaneously and alternately.
Raising the heel of one leg while dorsiflexing the foot of the other leg.
Legs are straight. Flexion and extension of the feet.
Place one leg with your foot on the knee of the other leg. Circular movements of the foot in both directions. Same with the other leg.
Grasping small objects with your toes and moving them to another place. Same with the other leg.
Sitting cross-legged, bend your toes. Leaning forward, stand with support on the back of your feet.
While sitting behind you, spread your knees and pull your feet until their plantar surfaces touch completely.
Performing exercises in the initial standing position makes it possible to strengthen the muscles of the arch of the foot and lower extremities, develop correct posture, correct position of the body and limbs when standing and walking, and perform movements to improve the sense of balance. When performing exercises at first, you can stick to the gymnastic wall. So, the exercises are performed in the starting position standing as follows:
Feet are parallel, at a distance of the width of the foot, hands on the belt. Rise on your toes simultaneously and alternately. Raise your toes with support on your heels simultaneously and alternately. Roll from heel to toe and back.
Half squats and squats on toes, arms to the sides, up, forward.
Feet are parallel. Roll to the outer edges of the foot and back.
Toes together, heels apart. Half squats and squats combined with arm movements.
Feet parallel, hands on waist. Alternately raising your heels.
Standing on a gymnastic stick, feet are parallel. Half squats and squats combined with arm movements.
The same, but standing on the rail of the gymnastic wall, grip with your hands at chest level.
Standing on the rail of a gymnastics wall. Raising on your toes and returning to i. P.
Standing on a medicine ball. Squats combined with arm movements.
To strengthen the muscles of the arch of the foot, it is recommended to walk on a semicircular or triangular pole. When walking, put your socks inward. To develop muscle strength and strengthen the arches of the feet, rope and pole climbing and walking barefoot on a gravel path are recommended. In the warm season, it is recommended to walk barefoot on sand and on mown grass. It is necessary to combine such special walking with hardening procedures. So, the exercises are performed while walking (in motion) as follows:
Walking on toes.
Walking on the outer edges of the feet.
Walking in a toes-in, heels-out position.
Walking in a toes-in, heels-out position, alternately lifting onto your toes.
Walking on the toes of half-bent legs.
Walking on your toes with high knees.
Sliding steps with simultaneous bending of the fingers.
Walking on a ribbed board.
Walking down an inclined plane.
Walking on your toes up and down an inclined plane.
Regular, systematic use of the exercises listed above, together with general developmental and strengthening exercises, will allow you to avoid foot deformation in the early stages of flatfoot formation. In advanced cases, a set of the listed measures, applied simultaneously with wearing comfortable shoes with arch supports, will stabilize the deformation process, eliminate pain in the muscles and joints of the lower extremities, and increase the functionality of the entire musculoskeletal system.
You can maintain and straighten your posture by performing a certain set of exercises at home.
Correct posture determines not only the external beauty of our body, but also the level of health. The rhythm of life of modern people (working in an office at a computer, inactivity, frequent sitting) contributes to the fact that we forget about our posture, and remember about it only when there is severe back pain or signs of spinal curvature appear.
Posture is the standard pose of a calmly standing person with his heels together and his toes at an angle of 45 - 50°.
Posture is a certain position between the muscles, skeleton, other tissues and the force of gravity, and this relationship is maintained while sitting, standing, and lying down. The spine is the basis for maintaining posture.
A slouched or curved back can be the cause of various diseases. Incorrect alignment of the spine often leads to compression of internal organs and other problems.
Forming correct posture is necessary for:
A curved spine can lead to disruption of the cardiovascular system, problems with breathing and the functioning of the digestive system, and the accumulation of toxins in the body.
All this is fraught with frequent headaches, increased fatigue, and a weakened immune system.
A person with a beautiful and straight back attracts the gaze of others, and this makes him feel better and gains self-confidence.
Ideal posture, light and airy gait, widely spread shoulders, raised head and tucked in stomach - this is how a woman should look.
Other benefits of good posture include:
You need to monitor your posture from early childhood - it is during this period that the back muscles are still weak, and if you do not control their position, then in a few years you can get problems with the spine.
Causes of poor posture in children include:
Curvature of the spine can also occur in adults due to the following reasons:
The main consequences of poor posture are the deterioration of the internal organs.
Therapeutic gymnastics allows you to correct postural disorders, strengthen the abdominal and back muscles, normalize tone, and also form the natural habit of keeping your back straight.
Posture exercise against a wall
The simplest exercise that you can do at home is to take off your shoes and stand near a wall, touching it at 5 points: the back of your head, buttocks, heels, shoulder blades and calves. Staying in this position for at least 20 minutes every day not only helps the brain “fix” the correct posture, but also checks the degree of curvature of the spine (if any). When retracting the abdomen, the distance from the wall to the lower back should not exceed the thickness of a finger.
In childhood, this exercise must be performed for 10-15 minutes every hour so that it becomes a habit to keep your back straight.
Exercise with a gymnastic stick
Another fairly simple exercise is walking with a gymnastic stick. It is necessary to place the stick at the back perpendicular to the line of the spine and hold it in the bend of the elbows. It is enough to do this exercise for half an hour a day to form good posture. Additionally, you can do bends and squats with a gymnastic stick.
A few more sets of exercises to correct stoop and correct posture:
Correct posture is the basis of health and endurance of the body. There are a huge number of effective exercises for posture, but their effectiveness depends on how regularly and responsibly a person treats training. You can form correct posture by strengthening your back muscles and monitoring the position of your spine every minute. It is recommended to practice posture at any age, but the “laying in” of the correct position of the spine is carried out in childhood. Therefore, you need to constantly monitor your children’s posture and periodically take them to an orthopedist for consultation.
Flat feet is a rather unpleasant ailment that, when formed in early childhood, can negatively affect the entire subsequent life of your child. This usually manifests itself in disturbances in the normal functioning of both the foot itself and the entire musculoskeletal system: the appearance of pain in the legs and pelvic area after a long walk, rapid fatigue, etc. Just as a car with worn springs shakes on every bump, so it is for a person with With flat feet, every extra load is a fair shake-up of the whole organism. Therefore, it is so important to detect flat feet during the period of growth and development of your child’s musculoskeletal system. Only in this case will therapeutic and preventive measures and exercises for flat feet be effective. By the way, the shape of the foot has a direct connection with the child’s posture. Almost all children with flat feet also have incorrect posture. It would seem that there is no connection between these phenomena. Meanwhile, in 60-70% of the children studied, flat feet are the cause of scoliosis and other serious posture disorders. Even a slight deviation from the normal shape of the foot can have a detrimental effect on the harmonious physical development of your child. The endurance of a flat foot is limited, the range of motion in the joints is minimal, and the significant tilt of the foot to the side causes severe pain.
To find out if your child has flat feet, ask him to walk barefoot on the floor in different directions so that his feet are clearly visible to you in all positions. Particular attention should be paid to the inner edges of the foot and the degree of compaction. There is another way: use a piece of cotton wool to paint the child’s feet, and then place him on a clean sheet of paper. The resulting print remains to be compared with the image of a normal foot. With the help of such prints, you can monitor the effectiveness of treatment procedures or exercises against flat feet. At the same time, we should not forget that it is premature to diagnose a child under 4 years old with “flat feet”. Babies have a special pad of fat on their feet, and if you make an imprint of such a foot, you can see a kind of flattening, which in fact is not such.
Flatfoot is an acquired or congenital flattening of the transverse and, less commonly, longitudinal arches of the foot. There are three known types of it: paralytic, traumatic and static flatfoot. Paralytic is observed with polio, traumatic - after a fracture of the ankles or foot bones. The most common type of flatfoot is static: it occurs as a result of overload of the foot, complicated by the fragility of the connective tissue. It occurs in children because their muscles are still weak and often cannot withstand the load. The main force that maintains the arch of the foot at normal height is the instep muscles. If these muscles do not work 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. Congenital flat feet are rare. Much more often it is acquired with age; it occurs if a child, after a year of life, still wears booties. In order to prevent its development as much as possible, doctors advise gluing heels one layer of skin thick to booties. These shoes strengthen the muscles of the foot and form correct posture.
If flat feet are not detected in early childhood, it is almost impossible to cure this disease. It can only be tamed to a certain extent, made not to have too much influence on everyday life. For congenital flat feet, massage is used, and in particularly difficult cases, fixation with plaster casts is used. If acquired, the main attention should be paid to orthopedic shoes and special gymnastic exercises against flat feet. The child can do them under the supervision of parents. A pediatrician will help you learn the necessary set of physical exercises against flat feet.
A set of exercises for flat feet in children may include:
There are also exercises for flat feet that do not require special children's sports 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.
It is very difficult to meet a person in our time with correct and impeccable posture. Household worries, hard work, spending long periods of time at the computer make us bend our heads or lower our shoulders. But correct posture is not only part of the image, but a guarantee of human health, because in the process of evolution nature did not just come up with it. If your posture is poor, then this is by no means a reason to give up. A little time, a little more patience and effective exercises for straightening your posture will help you achieve an aristocratic body position.
Posture is a person’s habitual position of the body in space during movement and at rest. The formation of posture is based on a motor stereotype, which each person develops individually; subsequently, the relative position is regulated at an unconscious level. Posture can be correct or incorrect (pathological types).
Signs of correct posture:
If you have a question about what exactly this posture gives, then there are several answers:
The reasons why a person’s posture is disrupted can be congenital or acquired throughout life. Congenital etiological factors of pathological forms of posture include developmental defects of individual components of the spine. For example, the absence of some vertebrae, their pathological shapes, underdevelopment of muscles or ligaments, etc. Such disorders are quite rare, and they can only be corrected through surgery.
The most common acquired causes of poor posture:
Incorrect working posture at the computer is a very common cause of poor posture and other spinal problems.
If you decide to become the owner of a straight back, a beautiful gait with your head raised, shoulders wide and a smile on your face, then this can certainly be achieved. A special and at the same time simple set of exercises will help you achieve your goal, but only with regular and long-term training.
All gymnastics for correcting posture consists of two stages:
You can choose a set of warm-up exercises to suit your taste. Any warm-up movements that tone the main muscle groups will do. Don't forget to stretch. Warming up will minimize the risk of injury while performing basic exercises and increase their effectiveness.
The plank exercise will not only return you to beautiful posture, but will also give you strong abs.
Such a simple and at the same time effective set of exercises will help you achieve success after just a few months of regular exercise. But never forget about your posture, try to constantly think about the correct position of your body, wherever you are.
Currently, kindergartens are faced with the acute question of ways to improve their work to improve the health, development of movements and physical development of children.
Flat feet are difficult to cure, but you can live with it and feel good about it. However, without special exercises and insoles, living with flat feet will not be easy. Treatment can be passive (special shoes, corrective insoles, arch supports).
In my work I use active corrective gymnastics, including training the muscles of the foot and lower leg, outdoor games, play massage, and walking on health paths. When working on the prevention and correction of flat feet, non-traditional equipment plays an important role - spruce branches, steppes, paths with small various objects - sticks, ropes, pebbles, cones, etc.
That is why it is very important that preschool workers and parents of pupils are well aware of the techniques and methods of preventing and correcting flat feet.
Purpose: to identify the level of flatfoot diseases in children and carry out preventive and corrective work.
— identifying the level of flatfoot diseases in preschool children;
- the use of special physical exercises and massage for the prevention and correction of flat feet.
— strengthening the musculoskeletal system with special exercises;
— formation of correct posture and hygiene skills.
— formation of the child’s motor skills and abilities in accordance with his individual characteristics for the prevention and correction of flat feet;
— conscious mastery of movements, development of self-control and introspection when performing physical exercises.
- developing the habit of maintaining a daily routine, the need for physical exercise and games;
— education of physical qualities;
— to teach to independently create conditions for performing physical exercises;
- cultivate friendly relationships with peers in joint physical activity.
- strengthening the muscles of the foot and lower leg.
— increasing the level of physical fitness.
— formation of a conscious need to fulfill
exercises at home.
- beneficial effects on preserving the musculoskeletal system and promoting health.
The manual used the ideas of working with children on flat feet from Professor V.V. Krasovskaya, who conducted research in Krasnoyarsk; A.A. Nikolaeva (Moscow); S.N. Popova “Therapeutic physical culture”.
In my work I rely on a table showing changes in the arch of the foot. I identify children with flat feet at the beginning of the school year and at the end of the year, and make a comparative description.
With systematic work, we see changes in a positive direction
The tasks that I set at the beginning of the work were completed. As a result of work on the prevention and correction of flat feet, we see changes in the arch of children's feet. When comparing the obtained indicators (September – May), we see positive dynamics in 6 children. Their arch width is reduced by 0.5 - 1 cm. The indicators remained at the same level in 9 children. I want to note once again that it is impossible to cure flat feet completely, but with targeted pedagogical influence it can be corrected.
Objectives: To consolidate the skills of correct and consistent massaging of the foot and lower leg. Teach children to perform a new set of exercises from a position while sitting on a chair. Nurture friendly relationships between children.
Aids: chairs, balls, gymnastic bench, rope
Part I: Walking on your toes with different hand positions, alternating with walking on your heels. Running like a snake. Walking in a column one at a time (on a ribbed board).
Part II: Stage I: Massage while sitting on the mat.
Stage II: ORU (on chairs with a ball)
1. IP: sitting on a chair - rolling the ball with your feet back and forth (5-6 times)
2. I.p.: the same; Grasp the ball from the sides with your feet. raise your legs with the ball up and down (3-4 times)
4. I.p.: sitting on a chair: rolling the ball with the feet of the feet alternately with the right and left foot (5-6 times)
a) Walking on a gymnastic bench with your right (left) side, grasping its edges with the arches of your feet (2-3 times)
b) Walking on a rope sideways with an added step and in front at a slow pace (2-3 times)
Game: “Pass without hitting”
Part III: walking along the tracks, on a ribbed board.
Objectives: Continue to strengthen the skills of foot and lower leg massage. Learn outdoor switchgear while sitting on a chair. Cultivate perseverance
Aids: chairs, balls, gymnastic bench, rope.
Objectives: Bring a pine twig to class to strengthen and improve blood circulation and capillaries on the feet. Consolidate exercises in i.p. sitting on a chair. Develop friendly relationships in the outdoor game “Ostrich” and learn it.
Aids: chairs, handkerchiefs, balls, sticks, rope, ribbed track, gymnastic wall, pine twig, wolf mask.
Part I: Forming in a column. Walking on heels, toes and on the outer edge of the foot (various hand positions). Running with your toes thrown forward. Walking diagonally. Formation in a circle.
Part II: Stage I (foot and shin massage)
Stage II: outdoor switchgear (with various items)
1. I.p.: sitting on a chair. Flexion and extension of the toes (5-6 times)
2. I.p.: the same. Grabbing the ball with both feet and lifting it above the floor (5-6 times)
3. I.p.: the same. Use your toes to gather the handkerchief like an accordion under your feet (5-6 times)
4. I.p.: the same. Grasping and lifting a stick with your toes (4 times)
5. I.p.: the same. Maximum extension and reduction of the heels without lifting the toes of the feet from the floor (3-4 times)
6. I.p.: the same. Getting up from an I.P. sitting cross-legged, leaning on the hands and the back of the feet (2-3 times)
a) Walking barefoot on a ribbed board (2-3 times)
b) Climbing the gymnastic wall (2-3 times)
c) Walking barefoot on a pine branch. (2-3 times)
Outdoor game: "Ostrich"
Part III: Autotraining.
Objectives: Continue to strengthen your feet by walking on a pine branch. Reinforce the correct execution of exercises “Turkish style” from I.P. sitting on a chair. Continue learning the outdoor game “Ostrich”.
Aids: chairs, handkerchiefs, balls, sticks, rope, ribbed track, gymnastic wall, pine twig, wolf mask. (see lesson for the 4th week of October)
Tasks: Continue to consolidate exercises and movements in the I.P. sitting on a chair. If the children wish, organize an outdoor game. Strengthen children's health, use auto-training
Aids: chairs according to the number of children, balls, handkerchiefs, sticks, ribbed path, path with footprints, rope.
Part I: Walking in a column one at a time, performing movements for the arms. Running like a snake. Walking with a gymnastic step. Formation in a circle.
Part II: 1. Massage of the feet and lower legs. (see lesson for September)
2. Outdoor switchgear (with objects)
1) I.p.: sitting on a chair. Raising and bringing the heels together without lifting them off the floor (5-6 times)
2) I.p.: the same. Grabbing the ball with your feet and lifting it (5-6 times)
3) I.p.: the same. Squeezing a rubber ball with your feet (5-6 times)
4) I.p.: the same. Gathering a fabric rug with your toes into folds (5-6 times)
5) I.p.: the same. Rolling a stick with your feet (5-6 times)
6) Repeat. 1 exercises.
3. Basic movements.
a) Walking along a ribbed path (2-3 times)
b) Easy running along the tracks (2-3 times)
c) Walking sideways on a rope (2-3 times)
4. Outdoor game: “Pass without hitting”
Objectives: Teach children to hold an object with their toes (pebbles, sticks) and throw it away.
Strengthen walking on aids by performing various exercises.
Foster perseverance and camaraderie.
Aids: slats, gymnastic wall, pine branches, ribbed path, path with pebbles.
Part I: Walking with gymnastic steps, on heels, “penguins”. Running with the shin whipping backwards. Walking on a ribbed board.
Part II: 1. Massage.
2. Exercises performed while walking.
a) Walking barefoot on the rail.
b) Walking (climbing) on a gymnastic wall
c) Walking on a ribbed board.
d) Walking along a path with pebbles.
e) Walking on pine branches.
3. Outdoor game: “Ostrich”
The content of the game is that the ostrich has scattered objects all over the site, which he invites his chicks to collect, grabbing them with his toes. children collect pebbles, sticks, etc. After which they walk in all directions with a deep roll of the foot to the wolf’s lair. At the command “Wolf” they run back home, the wolf tries to catch them (2-3 times).
Part III: sedentary game “Do it like this” (cards)
Objectives: To consolidate the skills of correct and consistent massaging of the foot and lower leg; teach new exercises from i.p. sitting on a chair. Develop friendships in the classroom
Benefits: chairs and balls according to the number of children; gymnastic bench, rope.
Part I: walking on toes with different positions of the hands (forward, up, to the sides, down) - alternating with walking on the heels. Running normally and with acceleration. Walking.
Stage 1: Massage while sitting on the mat.
Stage 2: outdoor switchgear on chairs (with a ball)
1. IP: sitting on a chair, rolling the ball with your feet back and forth (5-6 times)
2. I.p.: sitting on a chair; Grasp the ball from the sides with your feet. raise your legs with the ball up and down (3-4 times)
3. I.p.: sitting on the floor, do the same with the ball, bending your knees to your chest (do not lose the ball) (3-4 times)
4. I.p.: sitting on a chair. Rolling the ball with your feet alternately left and right (5-6 times)
Stage 3: Basic movements
a) Walking on a gymnastic bench with an extended step, grasping its edges with the arches of the feet (2-3 times)
b) Walking on a rope sideways or with an additional step in front (2-3 times)
Game: “Pass without hitting”
Part III: to the song “Shoemaker”
I. Children, children, where are you going?
Oh, shoemaker, we're going to the square.
II. Children, children, will you tear your shoes?
Oh, shoemaker, you can patch them up.
III. Children, children, who will pay me?
Oh, shoemaker, the one you catch!
(children run around the hall, the shoemaker catches up)
Basic techniques for preventing flat feet in preschool children.
Such simple precautions will help prevent curvature of posture and the development of flat feet.
Massage (using mats, rollers, massage balls)
• normalize muscle tone;
• reduce pain. After daily bathing, it is useful to massage the lower parts of your legs with light movements. By mechanically influencing muscles and ligaments, it is possible to relieve fatigue, relax tense ones, and tighten relaxed ones. Walking with preschool children barefoot on pebbles, sand, and other uneven surfaces is useful. High, especially in the early stages
Orthopedic shoes • prevention of flat feet;
• prevention of toe deformation;
• relieve the load from the joints of preschool children and the spine;
• correct existing problematic deviations. It has high requirements for material and structure. It is made only from natural materials, has a hard back, and insoles with arch supports. If selected individually, it can effectively prevent flat feet in preschool children.
Orthopedic insoles • to stop changes;
• prevention of joint pain;
• prevention of postural curvature. Recommended to be placed inside outdoor and indoor shoes. The arch area of the insole is made in the form of massage elements. They correct and help distribute the load correctly. Effective with constant use and individual selection.
Hardening • strengthen blood vessels;
• strengthen the immune system of children's bodies;
• prevention of various diseases. It is useful to do a contrast bath before bed. Take two basins (with cold and hot water), steam your feet first in hot water, then lower them into cold water. Repeat several times. It is effective to add sea salt, sage, mint, chamomile, and oak bark. Effective in the presence of medical contraindications.
Gymnastics • strengthening muscles, ligaments;
• formation of correct gait;
• help with incorrect placement of bones. Walk on tiptoes, lift various objects from the floor with your feet, twist your feet clockwise and counterclockwise. Carry out comprehensively, practice in the morning until you feel tired. Long-term regular exercises give excellent results.
Parents, do not forget that flat feet is a serious disease, and in the absence of prevention and proper treatment, it can lead to significant complications in your baby’s musculoskeletal system, scoliosis, arthrosis, and various foot deformities.
Allow your beloved baby to move more; there is no need to restrict his movements with tight diapers or onesies.
Pay more attention to your baby’s legs, carry out an examination starting from the first year of his life and be healthy!