Tula State University.
Department of Physical Education and Sports.
On the topic: “Therapeutic exercise for flat feet”
Among all foot deformities in this area, static deformities make up an extremely large percentage (61.3). It was established that this pathology was observed equally in people in sedentary professions and in those performing work while standing. However, people whose work was associated with a long-term condition complained of pain in the feet 2 times more often than people in sedentary professions.
Flat feet. Transverse flatfoot in combination with other deformities is 55.2%, longitudinal flatfoot in combination with other deformities of the feet is 29.3%, outward deviation of 1 toe in combination with other deformities is 13.2%, hammertoes are 9.9%.
In the case of progression of longitudinal flatfoot, the length of the feet increases mainly due to the lowering of the longitudinal arch, and with the development of transverse flatfoot, the length of the feet decreases due to the fan-shaped divergence of the metatarsal bones, deviation of 1 toe from the outside and hammer-shaped deformation of the middle toe.
Flat feet are directly dependent on body weight: the greater the weight and, therefore, the load on the feet, the more pronounced the longitudinal flat feet. This pathology occurs mainly in women. Longitudinal flatfoot occurs most often at the age of 16-25 years, transverse - at 35-50 years.
Based on the origin of flatfoot, a distinction is made between congenital flatfoot, traumatic, paralytic and static.
congenital flat feet before the age of 5-6 years, since all children younger than this age have all the elements of a flat foot. However, in approximately 3% of all cases of flat feet, the flat foot is congenital.
. Traumatic flatfoot – a consequence of a fracture of the ankles, calcaneus, tarsal bones
Paralytic flat foot is the result of paralysis of the plantar muscles of the foot and the muscles starting on the lower leg (a consequence of polio).
Rachitic flatfoot is caused by the body loading on weakened bones of the foot.
Static flatfoot, the most common (82.1%), occurs due to weakness of the muscles of the lower leg and foot, ligaments and bones.
Here are the most effective physical exercises for preventing and combating flat feet.
Starting position (i.p.): sitting, legs bent at the knees at a right angle, arms down. Raise your toes and let go. Repeat 10-20 times. The pace is average. Breathing is free.
I.p. Same. Raise your heels and lower them. Repeat 10-20 times. The pace is average. Breathing is free.
I. p. The same, legs are connected. Spread your toes to the sides and bring them together, without lifting your feet from the floor. Repeat 10-20 times. The pace is average. Breathing is free.
I.p. the same. Spread your heels and bring them together without lifting your feet off the floor. Repeat 10-20 times. The pace is average. Breathing is free.
I.p. the same. At the same time, raise the toe of your right foot and vice versa. Repeat 10-20 times. The pace is fast. Breathing is free.
I.p. the same. Without lifting your feet from the floor, simultaneously spread your toes to the sides, then your heels, thus moving your legs by 6-8 counts. Also return to the starting position. Repeat 4-6 times. The pace is slow. Breathing is free.
I.p. the same, under the feet is a gymnastic or any other stick with a diameter of 5-8 cm. Roll the stick with your feet from toes to heels and back for 1 minute. When rolling, try to keep the stick pressed tightly with the sole of your foot. The pace is average. Breathing is free.
I.p. the same thing, the feet are connected, there is a stick under the arch. Spread your feet apart (trying not to tear yourself away from the stick) and bring them together. Repeat 10-20 times. The pace is average. Breathing is free.
I.p. the same, under the feet there is a rubber ball. Roll the ball from toes to heels and back for 0.5-1 minutes. When rolling the ball, try to keep your feet pressed tightly against the ball. The pace is average. Breathing is free.
10. I.p. the same, feet on the floor. Bend your fingers and, without leaving the floor,
move your heels forward; advance by 6-8 counts and the same,
bending your fingers, return to IP. Repeat 10-20 times. The pace is average.
11 I. p. the same. Walk in place with your toes bent for 15-20 seconds. Then with
walking with bent toes on the outer edge of the feet for 15-20s; straightening out
fingers, walking on heels for 15-20s. and on socks 15-20s. Finish the exercise
walking in place on a full foot (10-20s). The pace is slow.
12. I. p. the same, the right leg lies on the knee of the left leg. Circular movements
in the ankle joint with the right foot clockwise and counterclockwise
10 times in each direction. The pace is average. Breathing is uniform. That
repeat with your left foot.
13. I. p.: standing, arms freely lowered along the body. Walking with your legs tucked in
toes 0.5 min; walking with toes curled on the outside
edge of the foot 0.5 min; walking on heels 0.5 min; walking on toes 0.5 min;
walking on a full foot for 0.5 min.
14. I. p.: leg bent at the knee, resting on the edge of the stool. 1. Right hand
lower your little finger down, with your left hand raise your ring finger up, then vice versa. In this way, work all fingers 5 times each. 2. Holding your heel with your left hand, raise and lower your fingers up and down with your right hand 4-6 times; rub the sole and dorsum of the foot from the toes to the ankle joint for 15-20 seconds. 3. Using the fingers of both hands, knead and rub the bases of the toes from the plantar side for 0.5 minutes, knead and rub the heel for 0.5 minutes, then massage the foot with both hands on all sides from the toe to the ankle joint for 0.5 minutes. 4. Wrap your hands around your right leg in the ankle area, perform deep massaging strokes from the ankle to the knee joint, then knead and stroke again, repeating each technique 10 times. Also massage the thigh from the knee joint to the groin area, repeating each technique 10 times. Finally, massage the entire leg from the ankle to the groin area 10 times. Repeat the same on the left leg.
If flat feet develop as a result of traumatic injuries
ankles, ankle joint, foot bones, after removing the plaster cast, it is mandatory to wear instep supports and perform all the described exercises.
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