Flat feet is a disease that is congenital in only 10% of those suffering from this disease, while in the remaining children and adults it is acquired.
By avoiding the above reasons and performing exercises for flat feet, you can avoid and even stop leg deformation.
And how! This is due to the musculoskeletal system, as a result of which, with prolonged walking and physical activity, pain appears in the lower legs, in the calf muscles. Over time, due to flat feet, pain appears in the hip and spine. Doctors prescribe procedures, among which the most common are exercises for flat feet. If the pain becomes acute and conservative methods do not help, then surgery is recommended.
Flat feet cannot be cured. But to eliminate further leg deformation, you need to follow the recommendations.
We start the massage from the tips of the fingers, rub the skin and massage the muscles. We rise like this to the shin and a little higher. The massage is performed in a comfortable position, which allows your legs to completely relax.
We bring to your attention exercises for flat feet at home. In this case, we will use the methodology of Professor A.V. Chogovadze, who developed exercises for flat feet for the following age categories: from 6 to 10 years, from 11 to 14 years, and separate complexes have been developed for boys and girls over 15 years old. He recommends doing them at least twice a day.
The first two exercises for flat feet can be performed even while lying in bed.
We lie down on any surface face up. Legs straightened. We make circular rotational movements in the ankle joints to the left, right, outward, inward (4-6 times).
We lie down comfortably facing up. Legs are straight. Bend your fingers 10-15 times.
Let's get straight. Toes together, heels apart. Handles on the belt. We rise onto our toes, while stretching our torso up as much as possible, and at the same time pull our elbows back. Perform 10-12 times
Let's get straight. Then we stand on the outside of the foot and take 30-40 steps.
We sit on the edge of a chair and make crawling movements with our feet using our fingers forward and then back (10-15 times).
Make sure your child completes tasks accurately. Start classes with a lighter load, gradually increasing it.
These tasks for flat feet are not difficult, but it is advisable to exercise control while performing them. And joint activities are even better: the child will treat flat feet, and you will have a little prevention.
We lie face up. We slide the right sole along the left shin, trying to cover it, as it were. Then we repeat this with the left leg (10-12 times).
We lay face up. Bend your knees and move them slightly to the sides. We rest them on the outside of the foot. We start bending our fingers (10-15 times).
In a standing position, toes together, heels apart. The handles are on the belt. We stand on the outer edge of the foot and at the same time bend our toes (10-15 times).
Standing, toes together, heels apart. We squat on our toes, without touching the heels to the floor. At the same time, arms forward, to the side and up (8-10 times).
We start walking, rising on our toes at each step (30-50 times).
The following exercises for flat feet are divided into two complexes: for girls and boys. This is due to the characteristics of the body and the permissible physical activity on it.
a) Lie face up. We spread our hips, bend our legs, and bring the soles of our feet together. We rest them against each other, separate and bring the heels as far apart as possible (12-15 times).
b) Sitting on the floor, bend your legs and connect the soles of your feet. Hands supported behind your back. We spread our hips, lifting our pelvis. At the same time, we place the foot on the outer side, bending the toes as much as possible (8-10 times).
c) We squat on our toes with arm movements up and to the side (15-20 times).
d) We start walking on the outer sides of the foot (50-70 steps).
e) In a standing position, hands on the belt. We perform jumps on the toes with turns of 90-180° (20-30 times).
f) Standing, raise one leg and rotate towards the supporting leg. Then we perform the same exercise on the other leg (8-10 times).
The classes offered to you for flat feet were developed by scientists based on many years of observations of the development of the disease. Do exercises for flat feet, and they will help you.
Flat feet is a rather serious ailment in which the shape of the foot is pathologically changed; it can be either congenital or acquired, and occurs at any age. With this disease, the spine is subjected to additional stress, which negatively affects the functioning of other organs.
If symptoms of the disease appear, you need to consult an orthopedic doctor so that he can select special shoes, show you a set of exercises, and prescribe a set of physiotherapeutic procedures. A set of exercises for flat feet (even transverse) helps to strengthen and deepen the arch of the foot, which prevents further development of the disease. Treatment of flat feet includes a complex of various measures. Exercises are necessarily included in the treatment program.
According to severity, flat feet can be divided into the following phases:
Flat feet can also be longitudinal or transverse. In the first type, the longitudinal arches of the feet are flattened. This type of pathological change in the foot distorts the gait; it becomes clumsy with the toes pointed farther to the side. A set of exercises helps to avoid foot health problems. With longitudinal flatfoot, the length of the foot increases, and its middle part expands. With transverse flatfoot, the forefoot is enlarged and the shape of the toes is changed.
The main culprit of congenital flat feet is genetic predisposition. This condition is also caused by perinatal developmental defects. Children under 5 years of age are not diagnosed with flat feet, since before this age even a healthy child exhibits signs of flat feet. To prevent deformation, children are recommended to perform sets of exercises for preventive purposes.
Flat feet are formed due to foot injuries and other diseases. In addition, this pathology arises as a consequence of: the choice of tight, low-quality shoes, excessive loads, and even excess weight or a complex of these factors. For those who stand on their feet for a long time, it is advisable to study a set of exercises. The most common causes of transverse flatfoot are: wearing shoes with narrow toes, high heels or stiletto heels. Heredity or endocrine disorders can also be the culprits of transverse flatfoot. In most cases, injuries to the feet or other parts of the lower extremities play a major role in the development of longitudinal flatfoot. Heredity and developmental defects can also be factors in longitudinal flatfoot.
The main measures to prevent flat feet are: wearing high-quality and comfortable shoes, and observing hygienic rules of work and rest. In addition, a set of special physical exercises helps prevent this disease. Foot massage is also useful for flat feet. Walking barefoot on surfaces such as small pebbles, sand, grass and plowed soil gives excellent results.
Below is a set of exercises that will help you achieve significant results:
Such activities prevent the occurrence of the disease and help prevent this disorder. A set of exercises can be done at any time during the day.
Gymnastic exercises are prescribed to patients with transverse curvature of the foot at different stages. They not only have a symptomatic effect, but also affect the pathogenesis of the disease. Classes are conducted according to certain rules. To achieve maximum therapeutic effect, it is recommended to practice daily.
Gymnastics for transverse flatfoot has the following beneficial effects:
Different gymnastic techniques have their own therapeutic effects. A significant influence on the deformation process can be achieved by combining various methods.
Therapeutic gymnastics is prescribed already in the first stages of transverse flatfoot. In combination with other therapeutic measures, it is possible to completely eliminate the initial form of the disease.
Exercise therapy is also indicated in the later stages of the disease. In this case, it is aimed at eliminating symptoms. Gymnastic exercises can reduce leg fatigue and relieve pain. By improving blood supply and nerve conduction, the risk of complications is reduced.
Another indication for gymnastic exercises is the postoperative period. During rehabilitation after surgical treatment of flat feet, a limited load is required to prevent muscle contractures. Classes begin with a minimum load, gradually its volume expands.
There are no strict contraindications for exercise therapy for transverse flatfoot. There is a short list of relative contraindications:
When these conditions are eliminated, gymnastics for the transverse form of the disease becomes possible.
The greatest effect from physical activity for flat feet is observed with regular implementation of the treatment complex. You should make it a rule to perform the necessary set of exercises daily, setting aside half an hour for this. For classes you will need comfortable sportswear, a gymnastic mat and some equipment. You can exercise at home, in the gym or outdoors. An enhanced effect is observed when performing exercises on sand or pebbles.
If you have flat feet, exercises are best done barefoot or wearing thin cotton socks.
A complex of exercise therapy is performed in various positions - standing, sitting or lying down. Before the main gymnastics complex for flat feet, a warm-up is carried out. Its goal is to relax the leg muscles and prepare the ligaments for stress. The following exercises are done as warm-up exercises:
After completing a ten-minute warm-up, they move on to the main complex. Its duration is about 20 minutes, you should perform 10-15 approaches for each exercise.
Exercises for transverse flatfoot in adults from a standing position are distinguished by the maximum load on the legs:
Special silicone mats with spikes or balls can increase the effectiveness of exercises for transverse flat feet. They provide additional massage to the arch of the foot and reduce the load on the joints of the legs.
If there is a complication of transverse flatfoot such as a bunion on the big toe, you cannot do exercises involving the inside of the foot.
To perform exercises from a sitting position, you will need a chair with a comfortable backrest. The set of exercises looks like this:
If the movements performed cause discomfort or pain, the activity should be stopped. It is better if the selection of exercises for a specific stage of pathology is carried out by a doctor.
Complete the gymnastic complex with a light jog or jog in place for 5-10 minutes. After this, a foot massage is performed. It is useful to take a warm foot bath to relax the muscles and ligaments.
Physical activity for transverse flatfoot significantly slows down the progression of the disease by training the muscular-ligamentous apparatus. It is recommended to do gymnastics daily, performing exercises in different positions and using auxiliary equipment.
Flat feet is a disease of the musculoskeletal system, which is characterized by flattening of the arches of the foot and a decrease in its shock-absorbing properties. As a result, the load on the spine and lower limbs increases, which causes poor posture, rapid fatigue, osteochondrosis, scoliosis, arthrosis and varicose veins.
Contrary to popular belief, 90% of flat feet are an acquired and not a genetically transmitted disease. Let's figure out what causes this disease, as well as what exercises should be performed for flat feet.
The characteristic imprint of the foot on the sand is the internal arch and the transverse one, nothing more. Normally, it is on these parts that the foot should rest, but with flat feet, the distribution of weight is disrupted. A set of exercises for flat feet should be aimed at strengthening the ligaments of the foot and the correct distribution of body weight on the inner and transverse lines.
The causes of the disease may be intrauterine foot development disorder, genetic weakness of ligaments, muscles, foot fracture, excessive load or physical inactivity, uncomfortable shoes and aging. Flat feet can occur at any age, which means that exercises against flat feet are universal for all age categories.
Of course, the main hopes for the treatment of flat feet rest on physical therapy exercises. However, special shoes or insoles, massage, and physiotherapy are also used. Complete recovery is possible only in childhood.
Exercises
Experts say that any type of physical activity, within reasonable limits, has a beneficial effect on the body, stretches muscles, and reduces the risk of developing flat feet.
There is no clear answer to the question. Each patient has a different reason for activating the process of changing the arch of the foot. Excessive load or complete absence, the presence of injuries, damage, sudden changes in weight (pregnancy, obesity), genetic predisposition are the main reasons for diagnosing the pathology. Flat feet cannot be classified as a childhood disease. Its manifestation can occur at any age. That is why it is very important to always, everywhere perform exercises aimed at restoring the original abilities of the muscles on the sole.
There is an opinion that flat feet are a congenital pathology. However, according to official data, 90% of cases of pathology are acquired defects that require treatment.
In most cases, symptoms of pathology are caused by many factors. Among them, the most common are:
The intensity of symptoms depends not only on the presence of the disease, its type, but also the degree of development. The more changes the foot has received, the more load the musculoskeletal system receives, and, accordingly, the spine, joints of the legs, and pelvis. Unfortunately, it is impossible to completely get rid of pathology in adulthood. The exception is surgical intervention, which is used extremely rarely and only in the most severe stages. It is possible to improve the condition of a patient suffering from changes in the shape of the arch by performing a set of therapeutic procedures (therapeutic gymnastics, external medications, specialized mats, medical procedures, orthopedic shoes, insoles), the action of which is aimed at strengthening muscle tissue.
Specialized exercises can be performed alternately with general strengthening gymnastics, since flat feet most often develop only in physically weak people. For adults, therapeutic exercises for flat feet are aimed at maintaining the ideal position of the arch of the foot. For children, physical exercises help correct the arch of the sole, but for adults they are only suitable for prevention.
For children, physical exercises help correct the arch of the sole, but for adults they are only suitable for prevention.
Among the many advantages, gymnastics for flat feet is needed to perform the following tasks:
Specialized exercises for the treatment of pathology are performed in various starting positions (standing, sitting, lying), barefoot or wearing thin socks made of natural fabric (if it is cold indoors or outdoors). If exercises are carried out at home in the middle of the day, then the duration of exercise therapy should be at least 15-20 minutes (7 exercises of 10 approaches). If gymnastics is done at night, then you need to finish the exercise therapy by washing your limbs with cool water using massaging movements. At the same time, it is important to understand that only systematic implementation of therapeutic exercise therapy will lead to positive results, will help normalize blood flow, reduce the load on the joints and spinal regions.
What types of exercises are there?
Despite all efforts, except for surgical intervention, treatment of the disease in adults is impossible, but it is possible to reduce the severity of symptoms and slow down the development of the disease in the transverse and longitudinal arches.
So, what physical therapy exercises will definitely help in preventing flattening of the sole. In the starting position: lying on your back:
Various exercises will help prevent flattening of the sole, one of them is rolling a ball with your foot for 5 minutes.
In the starting position standing. Experts say that proper walking requires additional support in most cases. Walking is an ideal way to maximize the use of the right muscle groups.
To achieve maximum results for flat feet, therapeutic exercise therapy should be carried out every day in the morning and evening for 15 to 40 minutes. It should be understood that the exercises for treating and preventing flat feet are the same. Exercise therapy in water can be of particular help during the treatment and prevention of foot disease. Swimming helps train all muscle groups, including the feet. Water helps ease the load in the water, giving softness to movements. Such simple exercises are an effective way to restore the shape of the arch. They are easy to perform for a healthy person, but they turn out to be difficult for people with 2nd and 3rd degree flat feet.
Gymnastics for flat feet
Exercises for the treatment and prevention of flat feet.
Treatment of flat feet should be comprehensive, aimed at strengthening the musculo-ligamentous apparatus of the lower leg and foot. For this purpose, therapeutic exercises, massage, physiotherapy, special shoes, insoles, and ties that support the height of the arches of the feet and correct the position of the toes are used. In case of pain, treatment should initially be aimed at eliminating it.
When treating flat feet in preschool children, only therapeutic exercises, massage, and physiotherapy are used; wearing arch supports at this age is not indicated. When treating school-age children with therapeutic exercises, massage, and rhythmic electrical stimulation of the tibial muscles, orthopedic shoes with arches and a raised inner edge of the heel are used to ensure normal foot alignment. In case of severe flat feet and severe pain, treatment usually begins with the application of plaster casts with a supinated foot, then the wearing of orthopedic shoes, therapeutic exercises, and massage are prescribed.
In all age groups, treatment for flat feet should include physical exercise (sports), which has a general strengthening effect on the body; developing a stereotype of the correct position of the body and lower limbs while standing and walking; special physical exercises and massage that relieve pain; special physical exercises with and without equipment, aimed at strengthening the muscles that support the arches of the feet and forming the depth of the arches.
General strengthening physical exercises are selected according to the age and physical development of the child. They should not overwork the musculo-ligamentous apparatus of the feet. Recommended sports include those that place dynamic stress on the feet: crawl swimming, skiing, ball sports. Sports activities are carried out under the supervision of a doctor, always observing the principle of gradually increasing the load.
Proper foot positioning when walking and standing reduces stress on the inner edge of the foot. During classes, the patient must be taught to walk with a narrow placement of the feet, without excessively spreading them in the anterior sections. In a standing position, it is recommended to transfer the weight of the body to the outer edges of the feet.
In the presence of pain, as well as to strengthen muscles, massage of the muscles of the legs and feet is indicated, especially when pain and fatigue appear in the legs at the end of the day, after prolonged standing and walking. Massage of the leg muscles is carried out with an emphasis on the muscles of the front and inner surfaces, foot massage - on the plantar surface. The techniques of stroking, rubbing, kneading, and tapping are used. The duration of one course is 1.5-2 months, the time of one procedure is 10-12 minutes.
Special therapeutic exercises are aimed at strengthening the peroneus longus muscle, which pronates the forefoot; tibialis muscle and long flexor digitorum muscles, which enhance supination of the hindfoot and rotate the lower leg outward; flexor pollicis longus and flexor digitorum brevis, tibialis posterior muscles, which help deepen the longitudinal arch.
The exercises are performed in the starting positions lying, sitting, standing and while walking, which makes it possible to regulate the load on certain muscles of the lower leg and foot (Fig. 45). First, you need to limit yourself to performing exercises in the starting positions lying and sitting. Exercises should be performed with alternating muscle contraction and relaxation. In the future, it is recommended to include exercises with static load.
Rice. 45. A set of exercises recommended for flat feet, in the starting positions sitting on a chair (1-8) and standing (9-18):
1 - spreading and bringing the heels together without lifting the toes off the floor; 2 - grabbing the ball with your feet and lifting it; 3 - maximum flexion and extension of the feet; 4—grasping and lifting various objects (pebbles, pencils, etc.) with the toes; 5 - sliding your feet forward and backward using your fingers; 6 - squeezing a rubber ball with your feet; 7 - gathering the fabric rug into folds with your toes; 8 - rolling a stick with your feet; 9 — body rotations without displacement; 10 - roll from heel to toe and back; 11 - half squat and squat on toes, arms to the sides, up, forward; 12 - climbing the gymnastic wall (stand on the slats with the middle of the foot); 13 - walking on a gymnastic stick; 14 - walking on a beam with inclined surfaces; 15 - walking on a ribbed board; 16 - walking on toes up and down an inclined plane; 17 - walking on a foam mattress; 18 - walking in place on a massage mat
Simple but effective exercises for flat feet in adults suffering from this disease will bring many benefits not only to the feet, but to the entire body. The main thing is that the complex is correctly selected together with a specialist in exercise therapy.
Flat feet is a change in the arched curve of the foot caused by movement or deformation of the tubular (metatarsal) bones and the musculo-ligamentous apparatus of the foot. This entails a change in the appearance of the foot, deterioration of gait, and disruption of the normal functioning of the musculoskeletal system as a whole.
The shape of flat feet is directly related to which particular curve of the foot - longitudinal or transverse - becomes flat, losing its curved shape. Based on this feature, longitudinal, transverse or transverse-longitudinal flatfoot is distinguished.
The flattening of the transverse curvature of the foot causes a fan-like branching of the metatarsal bones, deviation of the big toe to the outer edge and a change in the shape of the middle toe. The length of the foot becomes shorter. This form of flatfoot most often develops in young and middle-aged people (from 35 to 50 years).
The flattening of the longitudinal arch of the foot causes an increase in its length due to the fact that the sole of the foot is almost completely adjacent to the floor. This form of flatfoot usually develops in early youth (before 25 years). Transverse-longitudinal flatfoot is formed when both curves of the foot are aligned.
Flat feet occur for reasons such as:
The shape of flat feet, the degree of development of the disease, and the cause of its origin can only be determined by an orthopedic surgeon. The diagnosis is established after:
Flat feet in adulthood are formed based on reasons such as:
Why is flat feet dangerous? Flat feet cause not only deformation of the lower part and toes. Based on it, the following may develop:
Flat feet contribute to changes in posture and gait, the appearance of severe pain when performing various movements, and a deterioration in the overall tone of the body.
It is very difficult to completely cure flat feet in an adult, especially if the patient consults a doctor late. The basis of treatment is:
All this together allows you to relieve the patient from pain caused by flat feet, correct the shape of the foot, correct posture and gait, slow down the progression of the disease and prevent dangerous consequences.
A set of gymnastic exercises must be selected together with a physical therapy trainer, based on the recommendations of an orthopedist.
To do gymnastics for flat feet, you will need the simplest items:
The basis of the complex consists of the following exercises:
While sitting on a chair with a hard seat, you can perform the following exercises:
Exercises from the “lying on your back” position on a mat placed on the floor:
Walking is very beneficial for flat feet. You need to walk with your feet not only in their natural position, but also resting on your heels, toes, and outer arches of your feet. In the summer, this may include walking barefoot on sand, pea gravel or ridged surfaces. In winter, you can practice walking at home using a spiked mat.
It's easy to make your own walking mat. To do this, you need to glue, staple or sew on various small objects onto a piece of thick fabric or thick cardboard of a suitable size. These could be plastic container caps, small medicine bottles, plastic hair curlers, crumpled plastic bags, or pieces of thick fabric. The main thing is that when stepping on objects do not break and do not injure the foot.
Walking on a stick or plastic pipe is very useful. Having stood on a stick, you can move along it sideways or back and forth, placing your feet along the stick.
You can perform the exercises at home on your own. The main thing is to do this regularly, not forgetting about other medical procedures.
In addition to gymnastic exercises, you can do self-massage and foot baths. Self-massage is done by rubbing, squeezing, stroking, kneading the feet and legs. Regular self-massage sessions after gymnastic exercises will help strengthen the muscular-ligamentous apparatus and correct the shape of the foot, increasing tone.
After the massage, you can take a contrast foot bath. To do this, you need to prepare containers with cold and maximum tolerable hot water. First of all, you need to warm your feet in hot water, then immerse them in cold water. Repeat 2 or 3 times. It is recommended to add sea salt or baking soda to the water.
Shoes should be comfortable and correctly selected for the size of the foot. This is especially important for flat feet. It is better to wear shoes made of genuine leather with low heels and arch support. The sole of the shoe should be elastic. It is better to avoid high-heeled or platform shoes altogether or wear them occasionally and for short periods of time.
You will definitely need orthopedic insoles to help your feet take the correct position. Insoles can be purchased ready-made or made individually in a special workshop. The main thing is that the insoles are sufficiently rigid, otherwise they will quickly become unusable.
With advanced forms of flat feet, special orthopedic shoes will be required. It is better to order it individually in accordance with the size of the foot and the recommendations of the orthopedic doctor.
For flat feet, a good effect is achieved by taking baths with the addition of decoctions and infusions of various medicinal plants. The steamed and heated foot needs to be properly massaged, forming the correct arches and at the same time collecting the foot “into a fist”. You need to take such baths at night. They help relieve fatigue and tension, relax and calm down. After this, your night's sleep will be calm and sound.
The following herbal preparations can be added to the bath:
It is possible to cope with flat feet in an adult only through an integrated approach to solving the problem. All treatment procedures should be carried out in parallel and only under the supervision of an orthopedic surgeon. Self-medication can cause irreparable harm to health.