Exercises for elimination of flat-footedness are capable to help you if to do them systematically, correctly, considering the recommendations of the doctor. Be patient and persistent, and the result will not keep itself waiting long.
What is flat-footedness?
Flat-footedness call changes of a foot which are shown in total or partial disappearance of its bend. Healthy foot should not concern all the surface of Earth, her bones have to form an arch. This bend helps to distribute evenly body weight, prevents excessive loading on a foot of legs.
In case of this disease the bend disappears, foot becomes completely plain and all the surface adjoins to a floor. Treats the most widespread diseases of legs. On statistical data, nearly a half of the population has this illness. It leads to increase in load of inside of foot standing also when walking.
Reasons:
- the weight exceeding norm;
- easing, injury of ligaments, joints or muscles of foot (traumatic flat-footedness);
- congenital flabbiness of joints;
- physical congestion of legs (for example, standing work);
- incorrectly picked up footwear, frequent circulation high-heeled, hairpins.
It is important to find flat-footedness as soon as possible immediately to begin treatment. For this purpose it is necessary to get acquainted with symptomatology.
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Disease symptoms:
- leg pain, especially in a heel or an arch;
- pain amplifies at physical activity;
- hypostasis of an internal part of an anklebone is possible;
- full print of all foot.
Treatment often depends on disease type. Flat-footedness happens two types.
- The cross arch – flat, foot length is reduced, the thumb is rejected.
- The longitudinal arch of foot flat, it almost all the plane adjoins to the earth, the size of a leg is increased. Increase in the size of a leg in this case in direct ratio to increase in weight.
Remedial gymnastics at flat-footedness
Exercises for feet – the best way to get rid of this disease. They do not demand great physical efforts, but you have to do them regularly because only then they bring results.
Pluses and minuses
The gymnastics as the main way of treatment is recommended even by doctors.
Read also about the best exercises of articulate gymnastics by Norbekov's technique.
Regular performance of exercises will yield the following positive results:
- will allow to solve effectively a flat-footedness problem even of the house;
- promotes improvement of all musculoskeletal device;
- will allow to return spring, balancing and jog function of foot;
- will increase endurance of muscles;
- to increase immunity;
- will not involve big financial costs.
The remedial gymnastics, unfortunately, is not a panacea and has the shortcomings. They consist in the following:
- the remedial gymnastics is effective at prevention and initial stages of flat-footedness, in other cases is applied only in a complex with other types of treatment;
- cannot guarantee positive result at some types of flat-footedness;
- it is effective only at systematic performance of exercises;
- positive results of treatment will be noticeable through quite long period of time;
- it is desirable to select a complex individually with the orthopedist.
We recommend to you to esteem about remedial gymnastics of doctor Popov.
Contraindications
In extremely exceptional cases the performance of exercises for flat-footedness is not allowed. It is impossible to be engaged at:
- to the increased temperature for the obscure reasons;
- sharp inflammatory processes;
- severe pain;
- external and internal bleedings.
Basic rules
That performance of exercises was safe and effective, it is necessary to follow some rules, namely:
- exercises should be begun with warm-up, including a complex for a back and a bearing;
- it is better to begin a set of exercises with a prone position or sitting (loading needs to be increased by feet gradually);
- it is important to combine remedial gymnastics with daily walks barefoot on a surface with different texture (ridge, soft, firm);
- pain when performing exercises should not be.
Important! In order to avoid complications of a disease it is necessary to consult the orthopedist.
Effective sets of exercises for treatment
The complex lfk depends on age and a type of flat-footedness and also on disease severity. It is important to understand that success depends on your spirit and desire. Additional objects (rugs, balls, exercise machines, a step) can be necessary for you for performance of some exercises. The result of gymnastics will be visible in 4–6 months. The remedial gymnastics at cross and at longitudinal flat-footedness has no essential differences because it is directed to strengthening of joints and muscles of a foot in general. It is an important factor for deformation correction. Below sets of exercises for correction of deformation of foot at different age are considered.
Whether you know? All children from the birth have absolutely flat foot, and only by five years the arch begins to be formed.
For children
Psychological feature of children is that they cannot long carry out monotonous exercises. Therefore it is desirable to give each classes in playful way and with good mood. It is necessary to stock up with patience and not to raise the voice on the child. To inspire and support the child, it is possible to carry out these exercises together with him.
The best option of remedial exercises for children consists of a complex of simple exercises:
- Circulation on tiptoe and heels in turn. Also moves legs and even dances will be appropriate. The main thing that the provision of feet was unnatural.
- Moving forward, to squeeze and unclench toes. This exercise is useful also for parents as it massages foot muscles.
- Transfer of objects top part of a foot. Objects can be different, for example, a kerchief or toys. It is possible to organize competitions – fun will be guaranteed!
- Stupnyama applause. Exercise is carried out sitting. That it was more interesting to the child, it is possible to organize a game as follows: one of players "plays the fool", and another applauds him and vice versa.
Read in more detail about exercises at flat-footedness at children.
For teenagers
Because bones and joints at teenagers continue to be formed, but not such flexible as at children any more, for correction of a disease in this age group it is recommended to carry out special exercises:
- Jumps on finger-tips.
- The movement imitating driving on skis.
- The image of curls, holding a pencil toes.
- Squats with a gymnastic stick. Holding a back in direct situation, carry out squats on toes, holding a stick, having extended hands forward.
- Warm-up for a foot. In a sitting position it is necessary to straighten legs, holding them together. A foot to get one on another in turn.
- Circulation side on the basis with different texture (pebble, special rubber rugs, a ridge surface, sand).
Video: technology of performance of exercises from flat-footedness
For adults
Performance of exercises for correction of flat-footedness demands more long occupations from adults. The following complex is developed in such order to increase load of feet gradually:
- Movement by an ankle joint up-down. Exercise is carried out sitting or lying on a back.
- Rotation by feet. An initial position – lying on a back. Legs are slightly raised. The main part of exercise consists in rotation of a stupnyama inside and outside.
- Applause soles of feet. Initial position: lying on a stomach, hands are located under a chin, legs are bent in knee joints at right angle. Legs imitate an applause, bringing together and distancing soles of feet from each other.
- Movement of objects by toes. An initial position – a sitting position. It is necessary to transfer small objects (sacks with sand, small small pillows, balls), being enough them with toes, to throw them in any capacity (basket, a glass).
- Sminaniye rug fingers. In a sitting position to bend legs at an angle of 90 degrees, having put them on a rug surface. Squeeze and unclench fingers, rumpling them a rug.
- Raising on socks.
Video: technology of performance of exercises about flat-footedness This complex should be carried out for 20 minutes, repeating exercises till 15-20 times.
Important! The gymnastics needs to be carried out, without allowing pain.
Preventive gymnastics
To avoid appearance of flat-footedness, it is necessary to watch the weight and to play sports. It is also important to be able to choose footwear correctly: it has to be not close and convenient. For prevention of a disease also implementation of exercises will be effective.
- Walking on tiptoe and on heels serially, on internal and outer side of foot. In each situation it is necessary to stay within 6–8 seconds. Breaks are undesirable.
- A foot the earth do not come off. To execute two-three approaches till 6-11 times. The case has to be equal, legs are bent at right angle.
- Circular motions of a stupnyama. Lying on a back carry out the movement of a stupnyama inside and outside, together and serially, before emergence of unpleasant feelings.
- Grab of objects toes. Having taken a thing, you resemble with it about a poluminuta. It is possible to execute several approaches, but it is impossible to allow pain.
Any preventive gymnastics from flat-footedness aims to strengthen before itself muscles of legs, thereby having reduced the probability of appearance of a disease. Therefore some sports can become its replacement: skiing, swimming, artistic gymnastics.
Whether you know? By the evening the foot length increases.
The forbidden types of physical activity
As well as the majority of diseases, flat-footedness leaves the mark on human life, brings the restrictions. To people, sick flat-footedness, it is contraindicated:
- long time to stand on the feet;
- to lift heavy load;
- jumps on a firm surface;
- occupation some sports (skating, soccer).
Additional councils
Flat-footedness – a problem which cannot be ignored. Carrying out gymnastics and following the advice given below you will begin to notice changes soon.
- Consult the doctor. It is important not to forget that self-treatment can do much harm to your health.
- You wear shoes with an instep support (orthopedic). It also reduces risk of a curvature of a backbone.
- It is impossible to postpone treatment of flat-footedness. At the slightest suspicions immediately consult with the doctor.
- Loading has to be moderate. The longer the person stays upright, the risk of development of a disease is higher. But also it is not recommended to go less than put. Norm in day for the adult – 8000 steps.
Examine effective exercises for an ankle joint.
If not to begin treatment of flat-footedness in time, then operation can be necessary. Be attentive to the body and do not forget to be examined by experts at least time in half a year.