A well-functioning foot is a critical component to ensuring the balance of the musculoskeletal system, correct posture, and the performance of the body.
The development of flat feet is formed on the basis of the weakness of the muscular corset and the ligamentous apparatus of the foot. With the development of flat feet, flattening of all the arches of the foot occurs, which leads to a violation of the functions of the foot, to an incorrect distribution of the load. Severe foot fatigue can cause pain and swell in the foot area, and occasional pain in the calf muscles, knees, hips and back.
Daily foot muscle training is an important part of the day for everyone, especially for people with flat arches. Strong feet are stable feet, and stable feet are less likely to experience unhealthy levels of supination and pronation.
In addition to exercises, it is necessary to walk barefoot on different surfaces as often as possible, for example: climb and descend on uneven surfaces, on grass and sand. Thanks to this, the muscles of the foot and ankle joint develop, which form the basis for the correct movement of the body.
1. CIRCULAR FOOT MOVEMENTS
Performed 5 times in both directions (clockwise and counterclockwise)
2. FEET EXTENSION AWAY FROM YOURSELF AND TOWARDS YOURSELF
Performed 5 times in both directions.
3. TOES YOGA
Raise your big toe up, other toes remain on the floor. Then keep your big toe down and lift your other toes up.
The exercise is performed 5 times, holding the toes in one position for 5 seconds.
4. BENDING AND SPREADING OUT TOES
The exercise is performed 5 times on each foot.
5. LONGITUDINAL FOOT ARCH TENSE
Place the heel firmly on the floor and pull up the forefoot, the foot should slide along the surface of the floor to the heel (you should feel the foot muscle action, as a result of which the longitudinal arch of the foot rises).
Hold the foot in this position for 5 seconds, after which you should relax the foot. The exercise is performed 5 times.
6. TIPTOE STANDING
Stand on the tiptoes and then lower yourself. Perform 5 times.
While tiptoeing, open and close your heels. Perform 5 times.
Walk 15 steps on tiptoes.
7. CALF STRETCH
Take a step forward with one foot and lean on it completely. Shift your body weight forward and feel the stretch in your calf muscles. Perform 15-20 seconds on both legs.
Stand with both feet on the steps of the stairs, be sure to hold on to the railing so that the heels have no support. Slowly rise and fall 5 times. At the end of the exercise, be sure to lower yourself and hold the calf muscles in a stretch for 10-15 seconds.
8. RUBBER BAND EXERCISE (you can use a towel)
Place the bend on your foot holding the ends of the band with your hands and stretching out one foot. Perform 10 times on each foot.
Set the ends of the tape to any object and slide the forefoot through the tape and pull the foot towards you. Perform on each foot 10 times.
Set the ends of the tape to any object and slide the front of the foot through the tape, turning the foot 5 times inward and 5 times outward.
9. SOLE STRETCH
Grasp the big toe with one hand and pull it towards you, at the same time massaging the plantar part of the foot with the finger of the other hand. Perform on each foot 5 times.
10. SOLE MASSAGE WITH A SMALL BALL
Roll the ball on a flat surface from toe to heel (within the longitudinal arch). Perform on each foot 5 times.
IN CASE IF YOU NEED RECOMMENDATIONS FOR FOOT PAIN, WE RECOMMEND YOU TO CONTACT A SPECIALIST WHO WILL ASSESS THE FEET AND PRESCRIBE THE NECESSARY TREATMENT FOR YOUR CONDITION.