Layfhaker together with the doctor Maxim Sergeyevich Rykov understood what exercises to perform to correct flat feet.
The doctor, an expert in the diagnosis and treatment in clinics in Germany.
Maxim S. Rykov
How flat affects the body
Bones of the foot and lower leg are surrounded by muscles and ligaments, which are formed due to the arch of the foot, the arch with its inner side. If the muscle tone, the arch is preserved, the load is distributed evenly, if not - set of falls and the foot becomes flat.
Arch as an elastic spring dampens the blow of the foot on the ground. When it does not exist, the steps and hit the jogging joints and spine much stronger. In addition, changing the position of the feet when walking. In setting foot on the support foot is wrapped inside, and her twisted ankle and knee. And it is even more strain on the joints.
But this is only half the problem. Muscles and ligaments are not working as separate mechanisms, they are linked. When the foot becomes flat, it affects the entire foot and
spine. To keep overloaded the knee joint in the correct position, the muscles of the hips all the time necessary to strain. To stabilize the pelvis are connected flexor muscles of the thigh and pull on the lumbar spine.Hence excessive deflection at the waist and a host of painful sensations in the feet, knees and hips.
Therefore, to correct muscle imbalances with flat feet, enough to roll under the foot of a tennis ball. We need a set of exercises and massage movements on the muscles of the whole body.
Maxim S. RykovThe body is a complex system. To correct the imbalance, we need a holistic view of it.
What exercises to perform
Maxim Rykov has provided a set of exercises that is used by German physiotherapists for treatment of flatfoot. Ok comprises four blocks:
- massage to relax tense muscles of the foot and lower leg;
- exercises to strengthen the muscles of the foot;
- exercises to strengthen leg muscles, in particular - the posterior tibial muscle supports the arch of the foot;
- exercises to correct imbalances throughout the body.
For some exercises, you will need Tape-expander with minimal resistance and a massage or a tennis ball. You can buy them at any sporting goods store.
Massage
Massage shin ball
- Sit on a chair, put one foot on the ankle hip other.
- Feel for a bone in the middle of the lower leg and move the fingers on her soft tissue closer to the inside of the leg.
- Put the ball in this area, push, as if screwing it into the tissue. Simultaneously bend and unbend foot, deploy it outside and inside.
- Make several movements stupnoy and slide the ball on to the foot. Upon working all muscle.
- Follow the massage for two minutes, then change legs and repeat.
Massage shin hands
- Feel for a bone in the middle of the lower leg and move the fingers on her soft tissue closer to the inside.
- Put your thumbs in this area. Massaging movements pushed down along the muscle.
- Massage each leg at least a minute.
Massage ball of the foot
- Push down on the ball and slowly rolls it under foot.
- Take on each leg at least a minute.
Hand massage foot
- Sit on the floor, put a foot on the heel.
- With one hand, grasp the heel, the second - the arch.
- Hold the heel in place with one hand and move the second arch of the foot to the floor.
- Perform 10 movements on each leg.
Exercises for muscles of the foot
The combination of three points
- Imagine that on your foot, there are three points of a triangle. One on the ball of the foot directly under your thumb, the second - on a cushion near the little finger, and the third - on the heel.
- Put the foot on the floor, flat on the floor all three points, and then imagine that you need to put them in one line. At the same time, do not release the foot and toes on the floor.
- During this visualization of the foot pad extends to the heel, the back part of the foot is lifted, the arch appears.
- Hold the arch for 3 seconds, do 3 sets of 10 times.
Octopus
For this exercise, you will need half tennis ball or constricted in the glomerulus socks.
- Sit on a chair, put your feet under the middle of the selected object.
- Relax your leg and lower it on top of the object.
- Touch the floor with your fingers, but do not bend them. You seem to hug the ball foot.
- Keeping the tension of the foot muscles, lift it, and then sat back down on the ball.
- Do 3 sets of 10 times.
Caterpillar
- Sit on a chair, put the heel on something moving, such as a sock.
- Press firmly with your fingers on the floor without bending them. Due to this movement formed a high arch of the foot and the heel slides closer to the toes.
- Relax your fingers, pulling them forward. The movement resembles a caterpillar crawling: the leg is going, and then relax and at the same time moving forward.
- Perform 3 sets of 10 "crawl" for each leg.
Frog
- Sit on a chair, place your fingers on a small board or a thin book.
- Push your fingers on the board, without bending and tucking them. Due to this movement of the arch of the foot increases.
- Lower the foot to the starting position and repeat.
- Perform 3 sets of 10 times for each leg.
Lead with knee expanders
- Sit on the floor, bend knee the working leg and put the foot on the floor.
- Enclose one end of expander under the footpad at the base of the thumb, and push it, pull the other end of the arm.
- Simultaneously take aside the heel, shin and knee of the working leg.
- Try to push the gripper pad, holding it under foot.
- Return the leg to the starting position and repeat.
- Do 3 sets of 10 times for each leg.
pulling towel
- Sit on a chair, put a towel on the floor.
- Put your heel on the floor, your toes grab the towel and pull it to itself.
- Continue to pull the towel until it is under your foot. Heel when it does not come off the floor.
- To complicate the exercise, put towels on the edge of a heavy object.
- Do 3 sets of 10 pull-ups for each leg.
Exercises for leg muscles
Pressure feet on each other
- Sit on a chair with your feet on the floor, connect your knees, keep your feet together.
- Try to expand the foot inward, pushing one another.
- Hold the position for 3 seconds, perform 3 sets of 5 times.
Strengthening of the foot arch with expanders
- Sit on a chair, place the ankle on the knee of one leg of the second.
- Make a loop from the expander and fling it on foot in the area of the pads.
- The second end of the Expander good pull and push to the floor of the second leg.
- Hand, grasp the foot and turn it inside sole to itself.
- Release the foot and how to slowly lower it down, overcoming the resistance of an expander.
- Do 2 sets of 10 times and then repeat for the other legs.
Turn of foot with expanders
- Hook gripper for a stable support just above the floor.
- Sit on the floor, pull the leg forward and throw with a loop on the foot in the area of the pads.
- Overcoming the resistance of the expander, the foot wrap and bring it back inside.
- Perform 2 sets of 10 times for each leg.
Turn the stack with resistance
- Sit on the floor, pull your right leg forward.
- Make a loop from the expander and put on the leg in the area of the pads.
- Grasp the expander with your right hand and pull it to the right side.
- Get your left foot cross over right, push down on the toe gripper, shifting it to the right.
- Overcoming the resistance of an expander, wrap the working foot in.
- Perform 2 sets of 10 times for each leg.
Exercises for the whole body
These exercises are suitable for posture correction and prevention of disorders caused by flat feet. Be sure to follow them if you have these problems, and if you seek to maintain good posture, despite the sedentary work.
Hammock
It strengthens the pelvic muscles and reduce excessive bending at the waist.
- Lie on your back, bend your knees and place the feet on the floor.
- Sheet under the sacrum towel rolled into a roll.
- Tilt the basin towards the umbilicus, and put lower back on the floor. Abdominal muscles at the same time relaxed.
- Return to starting position and repeat.
- Do 3 sets of 10 times.
Waterfall
It helps to prevent and correct scoliosis, align the spine. You can carry it anywhere: at the bus stop, in the elevator, in the queue.
- Stand up straight, distribute the weight on both legs.
- The maximum pull up from the heel to the top. Imagine that you are standing under the mighty waterfall and you need to counteract the force of the water.
- Do not lift the shoulders, not lift my head and did not go up on tiptoes. Try as hard as you can pull the spine, increasing the distance between the heels and the crown.
- Relax and repeat the exercise.
- Do 3 sets of 10-15 times.
L-position
It strengthens the back muscles, useful for those who are sitting a lot. You can do it in public transport, in the office.
- Sit up straight, put a foot on the floor, body weight evenly on the two sitting bones.
- Pull up the spine, try to increase the distance between the chair and the crown.
- The body does not bend at the waist, do not lift the shoulders, look ahead.
- Relax and repeat. Make at least 3 sets of 10-15 times.
The movement of the pelvis
Exercise relieves stress and pain in the area pelvis.
- Lie on your back, bend your knees, feet put on the floor.
- Clasp hands pelvis to better feel the movement.
- In turn raise the iliac bone up and down. Keep your lower back off the floor.
- Do 3 sets of 10 movements for each side.
Screw
Exercise is helpful in case of problems with the lower back, pain in the knees.
- Place one foot on the platform, bend knee. Transfer the body weight on the supporting leg, which remained on the floor. In this basin is automatically tilted to the side of the bent leg.
- Push your heel on the floor and drag the crown to the ceiling. Try to pull the spine as much as possible. Due to the tension in the muscles pelvis aligned, and then leans toward the supporting leg.
- During the exercise, imagine that you are pushing the body through a narrow tube. So you can avoid unwanted lateral movements.
- Perform 3 sets of 10 times for each leg.
Crocodile
Strengthening the hip muscles responsible for the rotation of the hips out.
- Lie on the floor on the right side, put his head on his right hand, left hand put in front of him.
- Straighten the right leg, the left-hand bend at right angles and put a foot on the floor at the knee of the right leg.
- Based on the floor inside of the foot, lift left knee up as far as possible.
- Lower the knee to the starting position and repeat.
- Do 3 sets of 10 times on each leg.
twisting housing
Useful in disorders posture: circular flat back and spine. It helps develop mobility in the thoracic spine.
- Lie on the floor on your side, bend both legs, put one hand behind his head, the other pull forward. If you have the ball, put on his outstretched arm - if not, just pull it forward.
- Rolling the ball under the arm, pull the arm forward and then turn chest towards the floor.
- Pelvis and lower back remain in the same position until the end of the exercise.
- Return the chest and shoulders in the starting position and repeat.
- Do 3 sets of 10 times on each side.
Easy rotation
Exercise is useful for flat back, scoliosis. Strengthens the thoracic spine.
- Sit on a chair, bend with your back straight and place your right elbow to your right knee. Left hand pull down next to the left foot - it's original position.
- Without changing the position of the pelvis and lower back, try to touch your left hand to the floor. In this case, the left shoulder goes down, and turns to the right chest.
- Return to starting position, and then try to pick up as high as possible a direct hand, without changing its position. now left shoulder It will go up and unfold the chest to the left.
- If it's easy for you, try another variation: instead of the elbow on his knee put a hand, arm and straighten.
- Do 3 sets of 10 turns for each hand.
How often to train
Arrange training three times a week, if you have flat feet in the initial stage, and five times - if advanced.
Not necessarily perform all of the exercises from the list on the same day. Include in your training one or two from each category, and choose other options the next day. This exercise will take about 30 minutes.
Exercises "waterfall" and L-pose you can do every day, several times - how much you remember about them.
In parallel with the training check the status of their shoes: Pick comfortable shoes with low heels. In addition, replace the shoes with the soles worn unevenly: it will slow down your progress, keeping the usual position of the feet.
see also
- 5 applications to correct posture and relieving neck pain →
- The best exercises for a graceful bend of the foot →
- Why is it important to strengthen the muscles of the foot →