Exercises with flat feet. Orthopedic insoles with flat feet

Flattening is a common ailment associated with deformation of the human foot. The pathological condition has a negative effect on well-being and over time can cause the appearance of pain in the lumbar region and spine. Cope with the disease will help special exercises. When flat feet, they must be performed daily. Orthopedists also recommend wearing the right shoes.

Causes of flatfoot development

The condition in which the vaults of the feet flatten is called flatfoot. The first arch is located in the area of ​​the fingers, the second - longitudinal - goes along the inner edge of the foot. This structure allows you to rely only three points of the foot on the surface. For some reason, the muscles and ligaments supporting the foot are weakened, after which it descends.

The risk of changing the foot is increased by the following factors:

• is a heavy load on the legs;
• hereditary predisposition;
• wrong shoes( high heel, narrowed sock);
• weakening of ligaments, muscles;
• is overweight;
• pregnancy;
• injury.

Depending on which arch of the foot dropped, distinguish longitudinal, transverse and combined flat feet. In complex therapy of the disease, physical exercises play an important role. At platypodia, exercise therapy should necessarily be combined with the use of special insoles( orthopedic) and the wearing of quality comfortable shoes.

Treatment of the disease

Specialists claim that it is possible to completely get rid of flat feet only in childhood. Therefore, parents must constantly monitor the formation of the baby's foot. It is impossible to get rid of the ailment of adult patients. Therapy prescribed by the doctor will be aimed at alleviating the symptoms.

Quite impressive results of treatment can be achieved even at home. Conservative approach in the therapy of flatfoot involves the implementation of certain exercises. The specialist will also select individually orthopedic insoles and shoes for the patient.

With flatfoot( at the initial stage) it is useful to make baths. In the water, you need to add a little bit of pebbles and roll it with your feet. An integrated approach can significantly improve the condition.

Gymnastics from flat feet

Gymnastics will help not only to eliminate deformities of the feet, but also prevent the appearance of flat feet. It will be especially useful for children. Adult patients need special exercises for unloading the back, the muscles of which experience a huge load with this disease. Exercises with flat feet should be performed daily for 4-6 months.

Gymnastics improves blood circulation and metabolic processes in the feet, stimulates the production of joint fluid, training and strengthening of muscles. With regular exercise, strengthen the arch of the foot, which will prevent further deformation.

Classes of curative physical education include several groups of special exercises. To achieve a positive result, you can use various devices( sports equipment): massage mats, balls, sticks.

Where to start?

To correct the foot, there are quite a lot of different exercises aimed at strengthening all the muscles. At any stage of deformation, the gym should be started with the bending and unbending of the fingers. This exercise can be performed while sitting on a chair until a feeling of fatigue appears. The number of repetitions is 20-30 times.

Within a few minutes you can perform the exercise "caterpillar".To do this, you need to sit on a chair, rest your feet on the floor and bend your fingers, and then pull up their heels. In this case, the legs should gradually move forward.

It is useful to do exercises with flat feet with pencils and small objects. The pencil is clamped between the fingers and performs circular rotations, trying to draw a circle. Children can draw a circle on paper, holding the sheet with the second leg. Having reached the goal, the pencil is grasped with the fingers of the other leg and repeats the exercise.

Having spread out small objects before you, it is necessary to try to grab them with your fingers and lay them on different baskets or bowls. Restoring the normal condition of the arches of the feet will help rolling a small ball from the toe to the heel. Grabbing the ball stop, you need to try to throw it. Exercise with the movement of objects especially like children.

In the sitting position, you can perform more simple manipulations, for example, pull the socks on yourself( with a strong strain) and away from yourself( in a relaxed state).

Walking with flat feet

In the complex of exercises must necessarily be included and walking. To begin with, you should be like a socks( 1-2 minutes), raising your hands up. After that, you should fall on your heels and move your hands to your waist. To unload the hip and lower back, you should walk on your heels. On the outer arch of the foot, it is necessary to walk with bent fingers.

To get rid of flat feet, you need to walk on a log, a sloped surface. In this case, the load is transferred to the outside of the foot.

With flat feet, it is important to learn how to walk properly. Otherwise, the sprain will develop and the vault fully descend. A gait is considered correct, during which the shoes on the legs are parallel to each other or the socks are slightly turned towards each other.

At the initial stage of flatfoot development, it is sufficient to use orthopedic insoles, to put your feet correctly during walking and to perform simple exercises. Putting the right step is not an easy task, because it requires constant monitoring of the walk. However, in time this will become a habit.

Exercises with a gymnastic stick

You can use any stick with a smooth surface and a length of at least 1 meter. Such exercises will help to keep the height of the arch of the foot in the right position. First of all, the stick is rolled with legs( alternately) in the sitting position. Exercise should be done for about 5 minutes. With a flat valgus foot it is useful to walk on a stick like a rope.

General recommendations

Doctors-orthopedists warn that constant excessive loads can give the opposite result. For classes, you need to give 20-30 minutes a day. It is not necessary to refuse physical therapy even at the last stage of flatfoot. During the day, it is recommended that you periodically walk on your socks.

At home, you can do foot massage to improve blood circulation. Begin the procedure with the calf muscle, moving to the shin and foot. The foot is rubbed with the back of the fingers towards the heel.

The choice of medical insoles and shoes should be done by a doctor after examination of the patient's locomotor apparatus.