As you know, a person is born with a flat foot. Its full physical formation is completed by the age of 4. It is by this age that the arch of the foot should form. If this does not happen, the doctor diagnoses flat feet. In order to strengthen the muscles of the feet, you need to do exercises for flat feet every day. For the feet, you need to regularly perform training, preferably from childhood.
The main cause of flat feet is weak muscles and ligaments of the lower leg. Accordingly, in order to cure flat feet, you need to strengthen them. It is necessary to change its arch, fix and hold the foot in the correct position. Complex therapy includes the use of orthopedic insoles and shoes. There are specially designed gymnastics for flat feet. It should be alternated with strength exercises and stretching techniques. This allows you to train all the muscles of the foot at the same time.
If you do not start exercises against flat feet in time, problems may arise not only with the joints, but also with vital organs. Bad feet include arthrosis of the knee and ankle joints, gout, spurs, type 2 diabetes and even hypertension.
A set of exercises for the prevention of flat feet can only be prescribed by the attending physician. First of all, you need to first understand what it is like.
There is longitudinal and transverse flatfoot, and the foot has 3 arches and 2 arches. The arches are made up of muscles, therefore, in order to cure flat feet, they need to be trained. In children, flat feet are most often diagnosed between the ages of 1 and 4 years. Aligning and strengthening your child’s foot will not be difficult. In adults, this type of flatfoot often develops from sedentary work, which does not allow much movement. Standing work has the same negative impact, because over a long period of time the bones of the foot are deformed and it becomes flat.
Rachitic flatfoot develops against the background of the disease of the same name. Due to their fragile structure, bones become deformed under the weight of their own body. In some cases, this occurs after excessive stress on weakened bones of the foot. Weakness of the ligamentous apparatus, muscles of the lower leg and foot can provoke the so-called static flatfoot.
Among the factors that provoke it are the following:
Static flatfoot is manifested not only by a change in the shape of the foot, but also by painful sensations.
Pain occurs mainly at night and is localized in the following areas:
When diagnosing flat feet, the doctor first of all pays attention to the appearance and condition of the feet. Pathology reveals pronation or hyperpranation of the foot. If the height of the arches is different, it means that one of the limbs is relatively shortened. In the future, this entails a change in the position of the pelvis and the development of scoliotic posture.
If, when walking, the foot touches the ground with its entire inner part, it means that it has an incorrect structure. The foot becomes flat and the arch drops when the ligaments and muscles are overstrained. In this case, it is recommended to carry out exercise therapy for flat feet in adults as often as possible. This is necessary for a favorable outcome of the disease.
You will need a large sports bar. You need to stand with your toes on its edge and, holding the support with your hands, slowly squat as low as possible. The back and arms should be straight. Then, without changing the position of the body, you should slowly rise to the starting position.
If you do 20 of these squats, your leg will become hot, from the toes and heel to the hip joint. This indicates the full functioning of all muscles and ligaments.
This is a more complex exercise that intensively trains and works all the muscles of the foot. To perform it, you must have good coordination and a healthy cerebellum. There are many muscles and ligaments in the foot: flexors, extensors, adductors, abductors. To properly correct flat feet with gymnastics and exercises, you need to use as many muscle ligaments as possible.
This exercise to prevent flat feet can be done barefoot, but only if your feet are dry. You will need two small rubber balls and a support to hold onto and balance on. Your feet are placed on the balls, and while holding this position, you need to slowly squat as low as possible. In this case, the foot should wrap the entire inner surface of the ball. At the same time, all joints work and, most importantly, the sole is worked out. Start with 5 approaches, gradually increasing the load.
In order for a correct gait to form, it is necessary not only to wear shoes with orthopedic insoles, but also to be exactly the right size. Before starting complex types of gymnastics, you need to start with the simpler ones. This way the foot muscles will gradually warm up and there will be no injuries.
The set of exercises for flat feet includes:
The duration of all these exercises is 5-10 minutes. Thanks to this complex, it will be possible to influence the ligaments of the legs and feet. The irregular shape of the leg can be corrected if you perform this exercise correctly and regularly.
Massaging your legs and feet will help you achieve better results. If you do morning exercises with flat feet, it will have a beneficial effect on muscle tone, charging you with energy and vigor.
You need to get up and sit down in a Turkish pose. In order for the exercise to be performed correctly and to achieve results, it is necessary to monitor the child’s feet. When rising from this pose, your legs should be in a crossed position. Then you need to sit back in the starting position. It will be difficult for a child to do this, but this is the essence of the exercise.
“Tree Pose” is one of the most effective exercises for the legs, strengthening the feet and forming the correct arch of the foot. Starting position: you need to stand on your toes and place your feet parallel to each other, hands on your belt. Stand on your heels, raising your toes as high as possible. Keep your legs in this position as long as possible, then lower yourself onto your entire foot.
What follows are several exercises on proper walking with supination of the foot and adduction of the foot inward. It is necessary to place your feet shoulder-width apart, with the inside side up, and walk on the mat only on the outer edge of the foot. Thus, you need to walk along the mat several times, leaning only on the outer edge of the foot.
For therapeutic exercises, or as it is also called physical education, you will need a special needle massage roller. Each exercise lasts 30 seconds. First you need to roll the massage roller, stepping on it with the entire sole of your foot. Start with one leg for 30 seconds, then the other. After this, the roller is rolled with the outer edge of the sole of the foot. First with one leg, then the other, and the inner surface of the foot is worked out. Each exercise for prevention is repeated up to 6 times in one approach and, if possible, perform them daily.
Without physical therapy, it is impossible to correct the deformed position of the foot, especially with advanced flat feet. An integrated approach is important - using only orthopedic shoes will not get rid of flat feet.
There are a lot of useful techniques that have been developed by kinesitherapy specialists. There are cases when, in order to cure flat feet, it is enough to massage the foot well, but this is a rare occurrence. In most cases, full-fledged gymnastics is required for flat feet. It is universal and suitable for the treatment of already formed pathology and as a prevention.
Comprehensive treatment of foot problems also includes exercises for flat feet.
When walking, a person’s foot should not normally touch the ground from its inner surface. This is achieved using the inner arch of the human foot. If the muscles and ligaments supporting the foot weaken or the foot weakens due to a number of hereditary factors, then it lowers and becomes flat. In such a situation, we are talking about the presence of flat feet.
Most often, symptoms of flat feet can arise as a result of excess body weight, a sedentary lifestyle, and prolonged standing work.
You can determine whether you have flat feet by the following symptoms:
Most often, with flat feet, pain intensifies in the evening. Upon examination, you can see the foot is slightly elongated or wide in its central part (depending on the cause of flat feet), while the arch of the foot is lowered down. Due to the appearance of pain and discomfort, the patient’s gait becomes more clumsy; when walking, the toes of the feet move apart, and compression is felt in the joints of the feet.
Of course, an external examination is not enough to make an accurate diagnosis of flat feet. In this regard, to clarify the diagnosis, an additional study is used - the feet are smeared with cream, then the person stands on a piece of paper, where two of his footprints are clearly imprinted. After this, using special measurements, the normal development of the foot is determined or its deviation from standard values is identified. As a result, the type of flatfoot is determined.
Treatment of flat feet should be comprehensive. In advanced and severe cases of foot deformity, surgery may be necessary.
If flat feet are only at the initial stage, then to prevent its further development it is necessary to take the following measures:
Therapeutic exercises for flat feet play an important role against the development of flat feet. Exercises against flat feet mainly include running in place, various types of walking - high on your toes, on uneven surfaces, and various types of jumping in place.
It is important to note that flat feet can be completely cured only in children under 7 years of age. In adults, flat feet cannot be treated - in this case, you can only correct the shape of the foot and slightly alleviate the patient’s condition.
Therefore, exercise therapy for flat feet is an excellent tool in the complex treatment of the disease.
To prevent the development of foot deformities, it is recommended to go swimming. Among all types of swimming, preference should be given to crawl, since this style of swimming works well on the legs (especially the feet), which has a positive effect on reducing discomfort in the foot area.
With a mild form of the disease and in the absence of severe pain, you can ski or figure skating. These sports help keep the foot in a strictly horizontal position.
It should be noted that flat feet is a disease of the human musculoskeletal system, which affects not only the feet, but also many other human bones. Therefore, therapeutic exercises will be an excellent help in the process of treatment for flat feet.
Physical therapy for flat feet should be regular. Exercises can be very different, aimed at training various muscles of the supporting apparatus.
Most often, problems with the feet and discomfort occur with transverse flat feet.
The following loads can be included in a set of exercises for flat feet.
Do the exercises while lying on the floor on your back:
Do exercises while sitting on a chair. The feet should be placed parallel to each other at shoulder distance:
Do exercises while standing:
It is not necessary to do all the exercises at once; you can combine different types of exercises and do several approaches. The number of repetitions should not be less than 10-12. Therapeutic gymnastics should be performed regularly for at least 1.5-2 years.
A controversial issue is running with flat feet. Many people believe that running with this diagnosis is contraindicated, since ligaments can be injured and pain may appear. However, there is an expert opinion that running, on the contrary, is very useful for flat feet, as it strengthens the arch of the foot, warms up the ligaments and muscles. But at the same time, it is necessary to consult with your doctor and choose special comfortable shoes. To begin with, it is recommended to wear thin moccasins for running to simulate barefoot running, thereby creating a certain load on the arch of the foot. It is better to start running training on a treadmill in the gym or on a flat path in the forest.
In addition to certain exercises to improve the condition of the feet, you can include various types of walking in a complex of therapeutic physical activities: on your toes, on your heels, on the side of the foot or its inner surface, on an inclined surface up and down, on a convex surface, on your toes with your knees raised .
In warm summer weather, it is recommended to walk barefoot on uneven surfaces, preferably rocky ones. Since there are active receptors on the foot, this procedure helps to improve the health and restore the correct position of the foot.
An effective method in the treatment of flat feet is a special massage: rubbing the feet, stroking, pressing on certain areas of the foot. This massage has a good effect on the muscles and ligaments of the foot, tones them, thereby correcting the deformity.
From childhood, to prevent the occurrence of flat feet, children need to be taught to walk correctly. Correct walking requires straight, straight shoulders, a high head, and the feet pointing forward.
It is important to remember that using insoles alone in the fight against flat feet will not bring the desired result. In combination with this, special physical exercises must be present that help strengthen the arch of the foot, tone the muscles and help correct existing foot deformities.
Children often have flat feet, which has a negative effect on the entire body. He definitely needs to be treated. The most effective way to do this is through exercise. Read the article about what exercises will help you get rid of flat feet.
This is a disease that causes the arches of the feet to flatten. In this case, the mechanics of walking are disrupted and complications develop in the joints of the knees, hips and spine.
Flat feet (foot deformity) can be observed in children from the moment of birth. The statistics are disappointing. By the age of eleven, half of children suffer from this disease.
It is impossible to clearly name at least one reason. The development of flat feet is influenced by various factors:
Since parents are in close contact with their children, they may notice some changes when walking, or the child will tell about it himself. Signs may be as follows:
If your child develops any of these signs, you should consult a doctor.
The physiology of the structure is such that normally the foot should rest on three points located in the area of the little toe, big toe and heel. These points are interconnected by ligaments, muscle tissue and tendons, which are united into arches. Depending on the location, the vaults are:
When the disease begins to develop, the arches become flattened. Feet with flat feet in this case have a different fulcrum, which becomes the middle part of the sole.
This is a disease in which the height of the corresponding arch decreases. Longitudinal flatfoot is more often observed in preschool children. Parents may suspect it when examining the baby's legs. Their skin should be pale pink. If it turns purple-bluish, this means that venous congestion has formed in the feet. Just pale skin, without a pink tint, means that there is poor blood circulation in the feet. In any case, contact a doctor should be immediate.
Often, the obesity of a one-year-old child does not cause concern among parents. For some reason, there is an opinion that all babies should be chubby. However, this is not at all true. If after the first year of life the baby weighs more than twelve kilograms, and his feet turn inward while walking, you need to consult an orthopedic doctor.
It is important not to miss a disease such as flat feet. At one year of age, this is not so noticeable; everything is attributed to childhood, especially since the baby does not experience much anxiety. But as the child grows, his body weight increases, which can lead to the progression of the disease: the arches will become increasingly flattened. In the future, with little physical activity or prolonged walking, pain will appear in the ankle joints, lower back, and knees.
Flat feet can be corrected with the help of physical therapy, massage, orthopedic shoes, arch supports, physiotherapy and surgery. Which treatment method to use depends on the stage of the disease, which only a doctor can determine.
Acquired flat feet are treated conservatively. If the child does not yet walk independently, parents help with the exercises. Simple and painless flexion and extension of the feet helps correct misaligned arches by moving the feet toward the soles and back. As for the outer edge of the foot, it is directed inward.
When the child grows a little and is already able to stand firmly on his own legs, you need to show him the following set of exercises for longitudinal flat feet in children:
When the child is two or three years old, a whole range of exercises can be performed to treat flat feet. A child even of primary preschool age can easily withstand such a load. Exercises for flat feet in children are as follows:
If you have flat feet, it is very important to perform exercises both individually and in combination. Classes should be daily, not episodic, from time to time.
Exercises for flat feet in children vary. The category of physical therapy includes exercises using a massage mat, the surface of which has irregularities of various origins. They irritate the sole of the foot, thereby strengthening the muscles.
Exercises for flat feet in children are performed using other devices. These, in addition to rugs, include balls and various rollers, the surface of which has many soft spikes. Gymnastics equipment is designed to be rolled with your feet. Parents show their child how to perform the exercises correctly.
Flat feet can also be treated with massage. Depending on the degree of the disease, the child is prescribed a course of treatment, which includes ten to fifteen sessions. You need to take from two to four such courses per year. The peculiarities of the massage are that in addition to the feet, all legs are fully massaged, since other muscles are also involved when walking: lower legs, thighs and buttocks.
It is better to prevent any disease than to treat it for a long time. To properly form the arch of the foot, you need to walk more often without shoes on the bumpy surface. This is more accessible to a rural resident. In the city it is very rare to find a road whose surface is paved with pebbles. Everything is asphalt and tiles. And the apartments have laminate and parquet. There are few options for preventative measures, but they exist. Here are some exercises for flat feet in children (also suitable for prevention):
All of the above measures are good, but there are the simplest exercises to prevent flat feet. The following is considered the most common and effective today. The gymnastic stick is lowered to the floor, a barefoot baby is placed on it, who must move along it sideways, taking side steps. Adults teach children to walk this way. The stick should lie across the foot. Exercise helps strengthen the muscles of the foot.
Flat feet is a serious disease of the musculoskeletal system. It can develop at any age, but most often flat feet appear in children. This problem does not arise at all because of the congenital characteristics of the baby’s feet, although congenital flat feet still sometimes occurs. But often the reason for the incorrect formation of a child’s feet is the erroneous actions of parents.
Newborns have flat feet. The bones and cartilage are weak, and the foot is protected by a fatty pad that acts as an instep support. If you look at a baby's foot print, you won't see the standard inward curve. The leg is formed up to 5-6 years. And it is at this time that many parents make mistakes that lead to the formation of flat feet in the child.
First of all, these are the wrong shoes. Sandals or shoes with a half-centimeter heel, a hard heel and a soft arch support on the inside of the foot, not too narrow and not too wide, are ideal for a baby. But many children wear flip-flops and flip-flops, and sit all day at the computer or in front of the TV instead of active games. Lack of movement also leads to the development of flat feet. Another serious mistake made by parents is poor nutrition of children, and, as a result, a lack of calcium and vitamin D in their bodies. As a result, bones and muscles are weak, easily deformed, and excessive stress on the legs, including increased weight of the child, can lead to to the appearance of flat feet. It is believed that children under three years of age are predisposed to flat feet. Therefore, parents must be careful and ensure that all rules are followed to prevent the child from having bowed feet.
Why is flat feet dangerous? If a person has an incorrect arch, the foot loses its function of softening the loads when walking. As a result, maximum stress falls on the lower leg and hip joint. The bones and joints of the legs, as well as the lower parts of the spine, are affected. If flat feet are not treated, a person will develop arthrosis. And walking itself with flat feet becomes difficult, and a person quickly gets tired, and in the evening he feels pain in his legs.
Take a closer look to see if your baby's legs get tired during long walks; usually children with flat feet do not like to walk for a long time and quickly ask to be held. Parents should also monitor how the child walks. If he puts his feet crookedly, when the toes seem to be pointing outward and the heels are next to each other, and if the child wears shoes and tramples on the inside of the heels, then this is the first signal of the appearance of flat feet.
The most famous test for flat feet in children is to lubricate the baby's foot with oil or rich cream and place it on a sheet of paper. Then you need to carefully examine the footprint and determine whether the arch of the foot is visible. Normally, there should be no imprint on the inside of the foot. If you cannot correctly analyze your footprint, you should consult a doctor. An experienced surgeon or orthopedist can easily determine whether your child has this problem. Moreover, it is advisable to be examined by an orthopedist several times before one year, and then at three and five years. It is believed that at the age of five the child’s foot is formed and developed enough to notice flat feet, but the bones are not yet very strong, and all deviations can be easily corrected.
Treatment of flat feet should be carried out under the supervision of an orthopedic doctor. The child will be prescribed to wear special insoles or even shoes with arch support and tubercles in the required places, taking into account the characteristics of his foot. These shoes are made individually according to a doctor's prescription.
In addition, you will have to perform various exercises and massage with your child. All this is aimed at strengthening the muscles and forming the correct arch of the foot.
Before going to bed, soak your child's feet in warm water, maybe with chamomile. Then it will be useful to do a toning massage. Massaging a child's feet with flat feet is quite simple and is aimed at stimulating muscle function. Move your thumb in circles and figure eights on your baby's foot, stretch your heel and toes. It is also useful to massage the lower legs, thighs, and even buttocks. All the child's muscles must be strong. For additional massage, you can also use a mat for flat feet for children. You can buy it or make it yourself by sewing buttons and beads onto thick fabric.
Foot exercises are useful for correcting flat feet. Ask your child to jump, walk on the outer surface of his feet, like a bear, on his toes and heels. Such exercises for flat feet in children should be performed every day, and as often as possible. Don't make your child stand for long periods of time. Even if circumstances force it, at a bus stop or in a store, it is better to ask your child to jump or run around.
I don’t want to talk about bad things, but in some cases flat feet have to be corrected surgically. Therefore, try to detect the problem as early as possible.
It is very useful for children to run barefoot, especially on soft grass, on water and on pebbles. So don't miss this opportunity in the summer. In winter, you can put chestnuts or peas in a flat box. And before going to bed, stand on such a natural massage mat for one or two minutes. This is an excellent prevention of flat feet in children. A disease such as flat feet can develop very quickly, within a year. Therefore, do not lose your vigilance and watch your child’s gait.