Not everyone knows that flat feet can be combated by performing a certain set of exercises. It is best that therapeutic exercises for flat feet be recommended by a doctor, since with different types of flattening of the arch of the foot, different types of physical exercises for the feet will be effective for a person.
Exercises for flat feet must be performed regularly, only in this case they can really help. Often, the doctor prescribes additional treatment methods, including physical procedures, which must also be followed to achieve the desired result.
When performing therapeutic exercises while standing, the maximum load falls on the muscles of the foot and lower leg. The hip and gluteal muscles are practically not strained, so such exercises for the treatment of flat feet are most useful.
The main loads in a standing position include:
Such physical therapy for flat feet is most effective if it is performed for prevention. With their help, you can strengthen the muscles of the foot, which can hold its bones in the correct position so that they do not become deformed. But regular training is very important, since doing such exercises unsystematically will not bring any results.
In this position, the maximum load falls on the lower leg and thigh, the buttocks are relaxed.
A set of chair exercises is very effective in reducing transverse flattening
Additionally, the swelling and pain of the foot decreases. The complex in this starting position may include the following exercises:
It is advisable to perform these exercises on an uneven floor surface. This possibility is not always possible, but if it works, then an additional effect will be the activation of vestibulo-motor reflexes due to stimulation of reflexogenic points located on the sole of the foot.
In this position, the ligamentous apparatus of the foot is best strengthened, because sitting on a mat on the floor removes the muscular load from the legs.
Physical rehabilitation helps improve the effectiveness of complex treatment, which often includes additional physiological procedures
When flattening the arch of the foot for correction, it will be useful to perform the following exercises while sitting on a mat:
This exercise therapy for flat feet in adults is most often recommended as a therapeutic procedure. They are not prescribed as exercises to prevent flat feet, nor are they recommended for preschoolers, since they are quite complex.
By regularly performing exercises for flat feet with a gymnastic stick, you can maintain the height of the arch at the required level. The stick should be from 50 cm to 1.5 m long.
The following exercises help very well with valgus deforming flatfoot:
The last exercise is equally useful for both transverse and longitudinal flat feet. Before performing any of these exercises, it is recommended to warm up your muscles and ligaments well by doing a warm-up.
It will be good to prepare a warm foot bath
For teenagers, this is one of the best types of exercise therapy, but for children, training with a stick can be difficult. Additionally, this projectile can be used to correct postural disorders: scoliosis, kyphosis, lordosis.
For anomalies in the structure of the foot skeleton and to strengthen the ligaments, it is recommended to perform the following complex:
Most people consider flat feet to be a congenital disorder. But the pathology can be acquired. To prevent flattening of the arch of the foot from developing, it is necessary to perform preventive exercises. Therapeutic exercises with a child should be carried out under the supervision of an orthopedist, but preventive exercises can be carried out independently.
A good preventative measure is walking and running on natural surfaces: sand, grass, etc.
Climbing a rope, walking on a balance beam, or doing balance exercises also help.
Be sure to do the exercises barefoot. The complex must be performed twice a day. It is best to take a morning or afternoon complex an hour after a meal, and an evening complex one and a half hours before bedtime. The duration of gymnastic exercises should be no more than 15 minutes so that the child does not become overtired. Also, the workout should not cause pain or extreme fatigue. Loads need to be increased gradually, in this case exercise therapy will be effective and the child will be comfortable.
Exercises are selected taking into account the child’s age, level of physical fitness, as well as the degree and type of flattening. For preschool children, the following complex is suitable:
It is not necessary to perform the entire set of exercises at once. You can do 3-4 during the first workout, and then add new exercises.
The child must exercise under the supervision of adults: parents or a physical therapy specialist - the second option is more desirable
Young children and adolescents can correct flat feet by performing the following complex:
A massage mat for a child can be an excellent prevention of foot flattening. You can put it in the bathroom, and the child will walk on the mat while brushing his teeth. If flat feet are not treated, the flattening will progress. This is why it is important to perform therapeutic exercises. And for timely detection of pathology, it is necessary to conduct preventive examinations with a doctor.
To improve blood circulation before doing exercises, you should take a bath with sea salt, in which case it will be easier to correct flat feet with the help of exercise. For children, a set of exercises for flat feet is best done in a playful way so that they do not get bored with training.
Only by regularly performing and following the technique, exercises against flat feet can be achieved by correcting the arch. If the principle of regularity is violated, exercise therapy can even do more harm than good. Therefore, once you start performing a gymnastics routine, practice constantly and take physical education seriously.
Flat feet occur as a result of the following reasons:
and even modern shoes, the surface of the sole of which can easily lead to flattening and deformation of the foot.
Who is affected by flat feet??
The foot is formed from the first steps of the child until he reaches the age of 7–9 years. At this time, the feet become like arches. Final formation occurs at the age of 16–18 years. However, the living environment can negatively affect the condition of the feet. According to statistics, those who live in cities have flat feet several times more often than those who spent their childhood in the countryside.
If there was not enough activity in childhood and adolescence, then the development of the foot often occurs incorrectly.
What can flat feet lead to?
The consequences of flat feet can be:
In addition, “bones” appear on the big toe on the feet. From the outside it doesn't look very aesthetically pleasing. Surgery to remove this growth will not restore your former gait.
What needs to be done to prevent flat feet?
To keep the joints of the legs and feet healthy, prevention of flat feet is imperative. It can be carried out starting from 1.5 months. At this time, the baby is given a massage, special exercises and gymnastics are performed with him.
From an early age, it is recommended to show the child to osteopaths, who will perform diagnostics and, if necessary, correction.
What instruments can be used to detect flat feet?
To identify flat feet in the early stages, use devices such as:
How to treat flat feet?
If the first signs of flat feet appear, which, moreover, is also progressing, it is necessary to use a special insole-instep support. It will help correct foot deformity. This method also helps to get rid of pain in the joints, back, and headaches, and it does not require any medications at all.
Naturally, the earlier you resort to treatment, the greater the results you can expect.
How does osteopathic therapy help in case of flat feet?
Osteopathic therapy is an effective way to treat flat feet. Sometimes this is an alternative to surgery.
Osteopathic doctors, using minor manual physical influence on specific areas of the human body with a certain rhythm and frequency, can help restore the normal functioning of a human body system that is out of order.
Osteopathic therapy is completely safe. In addition, it has almost no contraindications. After all, techniques are used that have nothing to do with rough impact, but at the same time correction of the joints of the legs, soft tissues and pelvis occurs.
The results of osteopathic therapy will be noticeable after just one or two sessions. And if, in addition to therapy, you additionally use insoles-instep supports, which were already discussed above, then you can achieve the desired result quite quickly.
Nothing spoils the appearance of the foot more than a protruding base of the big toe - a bunion. But a bone is not only a cosmetic defect, but also a serious orthopedic disease that requires serious, sometimes surgical, treatment.
Flat feet is a pathological condition characterized by deformation of the arch of the foot. Up to 2 years of age, a child’s feet are normally flat, but by 3-4 years of age the bones become stronger and the arch of the foot is formed.
Civilization allowed man to relax... and rewarded him with osteochondrosis. It is not known for certain what exactly it was for - for the opportunity to walk on two legs or in exchange for not having to develop physical strength to protect against external enemies.
I don’t have flat feet, I used to dance, but I didn’t get any injuries, I wear high-heeled shoes very rarely.
I will be grateful for your answer. Sincerely, Natalia.
Please help me decide on the direction of diagnosis.
I will try to describe everything that may be important.
Male, 38 years old. Height 185, weight 76.
3 months ago, relatively simultaneously, I began to experience (developed) the following symptoms that still torment me now:
— loss of appetite and feeling of satiety with food (in 1 month I lost 5-7 kg);
- memory has deteriorated, drowsiness and loss of strength, apathy, and weakness in the hands have appeared;
- “apparent” dizziness, temporary loss of sharpness in the eyes when changing the position of the body or head;
- a nagging pain appeared in the lower back and a little higher - between the shoulder blades;
- have a low-grade fever during the day (36.9-37.2)
-digestion has worsened, food has been overcooked, the character of stool has changed;
- after eating (not every time) a metallic or bitter taste may appear in the mouth;
— in a number of joints (elbows, knees, shoulders, shoulder blades, etc.) clicks (crunching) appeared and their movement increased. A burning sensation appears in the muscles (or ligaments) near the knee joints. Now it feels like the knee and hip joints are “out of place,” but there is no pain or redness in the joints.
— the spine seemed to “sag”;
- dry skin and paleness of the skin of the legs appeared;
- decreased sweating of the feet;
-sleep has worsened (at night I can wake up at 1 or 2 o’clock, and then my sleep will be superficial).
What was done. Go to the local clinic. Therapist. Neuropathologist. Surgeon (sent to a rheumatologist).
MRI of the cervical and lumbosacral region. The conclusion (which seems to be the main thing) is osteochondrosis (dehydration of the nuclei pulposus, extrusion-protrusion, no hernias, moderate compression of the roots in the lower back, etc.). Pressure – low (110-120/ 65-70). Blood tests, urine tests, cardiogram are normal. There are no worms. Ultrasound of the abdominal organs. Ultrasound specialist's comment: there are small questions, but many people live with this (sand in the kidneys, small cysts in the kidney and liver (recheck after 6 months), the gall gland is enlarged, the outlet is deformed, stagnant bile, etc. the thyroid gland is normal, the pancreas is not enlarged.) Duodenal intubation showed slight erosions in the stomach, reflux, increased. acidity. After this, an analysis was done for Helicobacter - it was not detected.
All specialists (except the surgeon) prescribed me pills and injections (NSPV, Mydocalm, Vitamins B, betahistine for dizziness, chondroprotectors, hepatoprotectors, sedatives, antacids, etc.). I can’t even imagine how to accept all this. All medications seem to be for symptoms.
I completed an initial course (10 sessions) with a chiropractor (massage, physiotherapy, manual techniques, back injections, amplipulse). Neurological issues (dizziness, blurred vision) have decreased slightly. BUT the back pain remained. Strong mobility of the joints and spine remains (it seems that a couple more weeks will pass and the back will break). My knees are crunching. It's not clear where the temperature is coming from.
According to my feelings, the problem lies in something else (the joints do not receive nutrition from the body, they become smaller, sag, and as a result - compression of the roots, lower back pain, disruption of the functioning of internal organs).
I ask respected consultants to give advice or clarify regarding further examination. What do you recommend to do? How to approach the identification of the disease?
6 centimeters – maximum! What problems do heels lead to, why is prevention of flat feet so important and how to choose.
The head of the orthopedic department, associate professor of the department of traumatology, orthopedics and arthrology of the RUDN University, candidate of medical sciences, Alexey Kanaev, spoke about leg problems and foot diseases .
"AiF": - What is the most common foot disease today?
Alexey Kanaev: - Today this is a problem associated with the flatness of the foot, transverse and longitudinal arches of the feet (flat feet), hence further problems with the joints and spine, because every time you take a step, there is a shock load on any of the overlying joints, including the spine, hip and knee joints.
"AiF": - What exactly leads to flat feet?
A.K.: — One of the ways to get flat feet is to wear heels. Usually, when patients come to see us and ask what kind of heels can be worn, and what kind of shoes should be worn in general, we answer that shoes without heels are contraindicated, they cannot be worn, you need to wear shoes with heels from 2 to 6-6. Ti cm maximum and with a wide toe. Problems with bunions or bunions occur more often in women than in men. If we take our statistics, then per 100 patients we have 5 men, the rest are women. This is due precisely to wearing narrow, uncomfortable shoes and weakness of connective tissues or ligamentous apparatus, its flexibility, because the feet are more often subject to deformation. As a rule, the entire load when walking, with the body in a vertical position, falls on the spring function of the foot.
“AiF”: — That is, if a woman is a lover of high heels, then she has a direct path to an orthopedist?
A.K.: - This is very interesting to watch. When a person is born, the children’s legs are all the same, the fat pads are all the same. Later, the child begins to move around, walk, and the mother notices that the leg is not positioned correctly, or something else. After this, you can see how the leg begins to form - different body weights, different loads, different walking distances. Thus, the arch of the foot is formed. Therefore, to formulate it correctly and to do it correctly depends to a great extent on the parents.
“AiF”: — How can you tell whether you have flat feet or not if you don’t feel any pain at the moment?
A.K.: - Remember about the footprint in the sand? If the width of the foot on the print is more than one third of the actual width of the foot, then there is already flat feet. If the heel wears out on the outside or inside, there are already some violations that need to be somehow compensated or eliminated. Therefore, when patients first come to us, we can already see by their gait what is happening.
“AiF”: — Can orthopedic insoles help somehow?
A.K.: - According to the latest census, there are about 20 million residents in Moscow, among them 52% are women - approximately 10 million. These 10 million conditionally wear 5 standard shoe sizes from 35 to 40. We divide these 10 million by 5 standard sizes and get conditionally 2 million women with one shoe size. Among these 2 million there will not be a single leg similar to the other, they are all different. Therefore, industrially made insoles are, unfortunately, ineffective. They only need to be made individually, because often even two legs of one person are also different, the load is different, not to mention the fact that it is different for different people.
"AiF": - Where are these insoles made?
A.K.: — There are orthopedic salons that specialize in individual selection of insoles. Today, our department is one of the co-inventors of thin insoles that do not change the size range of the foot and provide good support for the foot, but we do not manufacture them ourselves, because we have a lot of patients who need surgical correction, and conservative, and consultation appointment. We usually refer patients to an organization where the quality of workmanship has already been checked.
“AiF”: — Besides insoles, what other ways are there to combat flat feet?
A.K.: - Physical therapy, any gymnastics that you find on the Internet, rehabilitation doctors usually give good advice, various baths with saline solutions - all this is the prevention of flat feet. The more regularly a person does this, the more successfully he will monitor his health; this is a directly proportional dependence.
"AiF": - What if there is a chance to cure flat feet?
A.K.: - Of course. To do this, you first need to visit an orthopedist and understand what is happening and how severe the degree is. In the Russian classification there are 3 degrees, in the foreign classification - 4. The second and third degrees require correction. In the second degree, conservative correction is possible, and then you will need to see a doctor. A qualified orthopedist will tell you how best to do it.
Conservative correction is the same as insoles and physical therapy. Even after the introduction of new methods developed by our department into the practice of orthopedic doctors, minimally invasive, low-traumatic operations, after which patients get up on the second day, physical therapy exercises in the postoperative period are still recommended and there is some kind of rehabilitation period, because that’s all -it's an operation.
One of the causes of flat feet in infants is a state of hypotonia that develops as a result of a birth injury to the spinal column. The pathology is also called plano-valgus deformity of the foot - the straightening of its longitudinal arch occurs and the formation of excessive load on its inner edge. The condition is often bilateral and is accompanied by discomfort and even pain when walking.
Specialists from the Kyiv “Clinic of Doctor Ignatiev” treat flat feet using various manual interventions and therapeutic exercises. But the baby’s parents must also make a certain amount of effort to consolidate the successes of professional treatment at home. Massage techniques are taught in the clinic by experienced specialists, after pre-registration.
Massage for flat feet helps strengthen the muscular frame of the foot, relieve excessive muscle tension and eliminate pain. Moreover, the impact is not expected
only on the affected foot, but also on the entire lower limb, since with pathology there is an inadequate load on the baby’s entire leg.
Massage touches begin from the thigh area, then move to the lower leg and, lastly, to the foot. Techniques such as stroking, gentle rubbing, kneading techniques, and rhythmic vibration are used. Typically the emphasis is on the lower leg and foot . Here the massage movements can be deep, to the point where the bones of the foot are shifted and internal, deep-lying muscle groups are worked out.
However, you should not be too zealous in your desire to achieve early success. It is necessary to constantly monitor the baby’s well-being and refuse the procedure if he is not in the mood, unwell or hungry. It is worth refraining from manipulation for a while if the child has recently eaten. In any case, massage should not disrupt the normal rhythm of life , but, on the contrary, unobtrusively help the baby adapt to new loads and body position. It is better to conduct sessions at the same period of the day, an hour after eating.
Plano-valgus placement of feet
The duration of the procedure does not exceed 15 minutes. As a rule, sessions are repeated every other day, the entire course lasts a month. The best effect can be achieved by performing therapeutic in addition to massage procedures. Such a complex effect will not only help get rid of flat feet faster, but will lead to the overall health of the baby and improve metabolic processes in the body.
It is also important not to miss the moment appear - the pathology develops quite slowly and does not cause pain for a long time, so parents often ignore the first manifestations of the deformity, believing that the discomfort is a consequence of ordinary physical overload. The earlier manual treatments and massage courses begin, the more effective and quick results can be achieved.
And of course, it is always better to carry out prevention than to carry out long-term and costly treatment in the future. Doctors at the Doctor Ignatiev Clinic advise parents not to miss preventive examinations with specialists.
And if a pathology is discovered, there is no need to waste time - you should immediately ask the doctor to show what techniques can be used for treatment at home.
A growing baby can have a huge number of different problems. One of them is flat feet. How to cope with the problem without harming the child’s health?
Flat feet is a deformation of the human foot, which, in principle, most often does not bring much discomfort. It is worth noting that in children under the age of seven this problem does not exist at all, because by this time everything most often goes away on its own: flat feet disappear, foot function returns to normal. However, even for preventive purposes, it is good to carry out certain activities with a child of any age. Physical therapy – exercise therapy for flat feet – will be a great help. By the way, this is probably the most effective way to combat the problem.
What kind of training may a physical therapy course consist of? The following set of exercises will help with flat feet. First: the child needs to be given a bottle, a small ball or a skittle. He will have to roll this object with his foot. First one, then the other.
Next exercise. To do this, the child needs to sit on the floor, bend his legs, and place his feet flat on the floor. You need to put a long towel under the baby's legs, which he must pull under himself with the help of his toes. In this case, it is forbidden to lift the foot off the floor. First, the procedure is done with one leg, then with the other.
The next exercise in the exercise therapy course for flat feet. The child should straighten his knees, stretch out while sitting and run the big toe of one leg along the instep of the other leg in the direction from the foot to the knee. Such stroking must be repeated 3-4 times with each leg.
What else does exercise therapy suggest for flat feet? For the next exercise you will need small parts - pens, pencils, erasers. They need to be laid out on the floor, and the child must collect it all with his toes and distribute it into different piles. Carry out the procedure with one and then the second leg.
Now you need to learn how to draw with your feet! A pencil is clamped between the child’s fingers, and he must draw the picture offered to him. You can even have a competition to see which leg can do it better.
The following exercise therapy exercise helps a lot with flat feet in children: the child needs to sit on the floor and bend his knees. Now you need to make caterpillar movements with your toes: squeezing and unclenching your toes and moving a little forward. If there are several children, you can even arrange fun starts!
The next exercise is also done in a sitting position. The baby should spread his knees and press his feet together. Next, he needs to straighten his legs so much that the position of the feet does not change at all.
What else does exercise therapy suggest for flat feet? Exercises should be varied. Next: the child should sit down and straighten his legs, he just needs to describe a circular movement with his feet.
What else can you do? The child should sit down, bend his knees and touch the floor only with his fingers, making movements similar to drumming.
The last exercise from the complex to combat flat feet: the baby just needs to walk on his heels.
Orthopedic insoles for flat feet
Flat feet are a common problem that affects a huge number of people, regardless of age and gender. Therefore, this pathology requires special attention.
Flat feet is a change in the shape of the top. It is characterized by lowering of the transverse or longitudinal arch of the foot.
Depending on this, two types of flat feet are distinguished: transverse and longitudinal. As for the reasons for the development of deformation, there are several of them:
Today, orthopedic insoles are a very common way to correct flat feet. They are made of special material and have an anatomical shape. Insoles vary in hardness: soft, medium hard, hard. Each type of orthopedic insoles is used for an individual case.
In order to objectively assess the need for using orthopedic insoles, you need to consider all their functions. The main purpose of orthopedic insoles is to correct flat feet. Insoles are selected individually for each case, depending on the type and degree of flat feet. The insole has an elevation that helps correct the shape of the foot.
The principle of operation of orthopedic insoles
If we talk about longitudinal flat feet, then the elevation is located on the inside of the insole. To treat transverse flatfoot, insoles are used, where the elevation is located in the middle part. In addition to correcting the shape of the foot, insoles help reduce the load on it, and therefore reduce the feeling of fatigue - it is known that people suffering from flat feet very quickly begin to feel tired legs when standing in an upright position.
In addition, flat feet are very often accompanied by hallux valgus - in this case, orthopedic insoles will have a special shape that allows you to fix the foot in the correct position.
Today on the market you can find a huge assortment of orthopedic insoles, which are very easy to buy in a specialized store or on an online resource. But those who are interested in this issue may have noticed that there are many proposals for custom-made insoles. What insoles should be used and when.
Of course, individual insoles are the most effective, because they are made taking into account the anatomical features of the structure of a particular person’s foot. Such products are perfect in size, shape and lifting height. But when ordering these products, you will have to wait a little while the insoles are manufactured.
Custom insoles
The manufacturing procedure itself is divided into several main stages. The first step is to diagnose the foot and create a prescription. At this stage, an experienced orthopedic doctor will be able to determine the shape of the insole, the height of its rise, and other features of the product for a particular patient. It is worth noting that only with the proper level of professionalism of the doctor, the recipe will be drawn up, right.
Next, the base of the insole is made, after which it is given to the patient for fitting. The insole can be made from a plaster cast of the patient’s foot or using a more modern method - computer imaging. If we talk directly about the quality of the result itself, then in both cases it will be almost the same.
Custom orthopedic insoles
The last stage involves adjusting and correcting the insoles during their use. Insoles can be made from different materials: genuine leather, modern polymer substances. But the first option is still considered ideal, because the properties of natural leather allow it to take the exact shape of the patient’s foot, preserving it throughout the entire life of the product.
In order for the insoles to last as long as possible, it is necessary to strictly follow all the rules for caring for them, which will definitely be voiced by the person who makes the insoles. The cost of individual insoles depends on their manufacturer and the material used during manufacturing. The patient can independently select insoles that meet the quality and price requirements.
As for standard insoles, you can buy them in a store in a few minutes by selecting the desired insole size. But it is worth noting that it is better not to use them for the treatment of flat feet. Standard insoles will be an excellent means of preventing flat feet in adults and children, but for treatment it is better to order custom-made ones. In this case, you can provide more effective correction of the arch of the foot, which will take a little time.
It has already been mentioned that orthopedic insoles for flat feet are used for treatment purposes, but they can also be used to prevent flat feet. How to distinguish preventive insoles from therapeutic ones. Everything is quite simple. Preventive insoles are made of soft material, so they do not cause any discomfort - on the contrary, the child will feel more comfortable and will be able to protect himself from the development of flat feet.
Insoles for the treatment and prevention of flat feet
If we talk about therapeutic orthopedic insoles, then these are semi-rigid and rigid products. They support the foot in the correct position and have a noticeable therapeutic effect due to the fact that they retain their shape even under the influence of load - the weight of a person.
When it comes to choosing a treatment method, in any case, its effectiveness is assessed, which is commensurate with the relevance of using a particular method. If we talk about orthopedic insoles, their effectiveness is quite high, but it depends on many factors: the age of the person, the degree and shape of flat feet, and the correct selection of insoles.
The highest effectiveness of insoles is observed if you start wearing them from childhood. This is due to the fact that the formation of the body and the growth of bones have not yet been completed, so flat feet in this case are very easy to correct. It is recommended to start wearing orthopedic insoles as soon as the child learns to walk. In this case, flat feet, if any, will be corrected very quickly, and if there is no deformation of the foot, then orthopedic insoles will help prevent it in the future.
Orthopedic insoles will help not only prevent, but also cure flat feet
If you start wearing insoles after the child’s growth process has already been completed, they will help maintain the foot in the correct position, reduce the load on the foot and distribute it evenly, and stop the progression of flat feet. In this case, it will be more difficult to correct the deformation of the arch of the foot, but still, you should not refuse to wear orthopedic insoles, they will bring a lot of benefits.