In some cases, getting rid of headaches and chronic fatigue syndrome is quite simple. To do this, you need to do STOP exercises every day three to four times a day for ten minutes. This is not a typo - just for STOP! Simple exercises effectively reduce leg fatigue, strengthen the muscles of the feet and prevent the development of flat feet. Gymnastics for the feet does not require special training. Exercises can be done at any time and anywhere: in the office and university, in the car and airplane cabin, in the cinema and restaurant.
For the prevention and treatment of flat feet in the initial stages, the main means should be: exercises to strengthen the muscular-ligamentous apparatus of the foot in order to strengthen and maintain good physical shape, massage and self-massage.
Recommended minimum course of exercises for the foot with longitudinal-transverse flatfoot:
The preparatory stage is manual therapy of the foot. Before exercises to develop stiff joints after thermal procedures for the feet (bath), it is useful to perform manual removal of stiffness of the joints of the foot (mobilization of the joints):
- stretch each toe with your hands;
- with your hands, bend and straighten each joint of the toes with force.
Attention: each exercise is performed until a feeling of fatigue occurs in the muscles with a gradually increasing load. It is recommended to conduct two to four sessions per day.
1. Bend and straighten your toes with tension until tired.
1a. Exercise option No. 1, but with initial deformation of the thumbs. Tightly bend and straighten all your fingers, stretching the rubber ring between your thumbs.
2. Static exercise. Bend your fingers as much as possible and hold them in this position until fatigue (20-40 s).
3a. Working with the muscles of the foot, without bending the toes (!), reduce the longitudinal arch (do not bend the toes!). The foot should shrink by 3-4 cm.
3b. Release the muscles, returning the foot to its original position.
4. Contracting the muscles of the foot, without bending the toes (!), shorten the longitudinal arch and hold in this tense position for some time until fatigue (20-30 s).
5. Holding a pencil between the first and second toes, make circular movements from right to left and back. For children, the goal is to draw circles on paper.
6. When walking and jumping, try to push off the floor not with the heads of the metatarsal bones (they are also called metatarsophalangeal joints), but with the toes.