Treatment and prevention of flat feet: 10 exercises for every day

Pain in the spine, legs, burning feet and discomfort when wearing shoes occurs with the development of flat feet. This disease causes many inconveniences: the leg may look ugly, swell while walking. It is important to understand that you can get rid of flat feet only in childhood, adults can only slightly adjust the shape of the foot. Maximum results can be achieved long before the appearance of this orthopedic problem, i.e. through prevention. If the disease has already manifested itself, it is necessary to address the problem as soon as possible. Therefore, do not hesitate: start taking care of the health of your feet in order to prevent deterioration. Exercises for the treatment and prevention of flat feet are included in the general complex of therapy and belong to physiotherapy exercises. Exercises in combination with massage will help Effortlessly improve the condition of the feet and minimize the problems caused by flat feet. Exercises should be performed twice a day - in the morning and in the evening. They are suitable for both adults and children. Prevention of flat feet consists in unloading the limbs from tension and training the muscles of the foot.

Starting gymnastics: flatfoot prevention and treatment

The need to perform exercises in the presence of flat feet or to prevent it provides:

• training of the muscle corset, the muscles of the foot, supporting the arch for balance between them;
• strengthening the ligaments of the foot;
• improvement of blood circulation in the limbs;
• improvement of lymphatic drainage of the feet;
• pain reduction, stress relief;
• Improve joint function.

The whole complex of exercises is performed strictly 15 times every morning and evening; when performing, it is important to follow the recommendations. Basically, the exercises are performed while sitting with a straight back and straightened legs.

10 gymnastic exercises:

1. Take a starting position: sitting on a chair or sofa, a straight back, legs vertical. The heels do not lift off the floor, the feet are pulled towards themselves, we only tear off the socks.
2. Bend your fingers and unbend, while the heels are on the floor.
3. A variation of the previous exercise: bend the toes as much as possible and turn the foot inward to form an angle.
4. Heels on the floor, not moving, feet pointing inward to touch toes.
5. Grab small objects with your fingers and move them around. It can be balls, small parts from the designer, dominoes. Minimum 10-15 pieces for each leg.
6. Under the legs we place a fabric, not dense. We become legs and crush it so that folds appear on different sides.
7. One leg on the floor, with the foot of the other leg we stroke the shin of the leg that is on the floor, in the direction from the ankle joint upwards.
8. Change the starting position: the position is sitting on a chair, with one foot resting on the floor, and the other on a rubber ball (soccer). With your feet, roll the ball clockwise, and then counterclockwise. Roll the ball back and forth with your foot.
9. Previous starting position, with feet we grab the ball and lower it to the floor.
10. At the same time, roll the plastic tube back and forth with our feet.

Also, prevention of flat feet – it's walking on a textured rubber mat. 

Foot massage for the treatment and prevention of flat feet

Like twin brothers, exercise therapy and foot massage can provide effective treatment for flat feet in children and correction in adults. The massage is performed for at least 5 minutes, the procedure time gradually increases to 30 minutes. You can use additional devices: rollers, balls, rugs. Massage technique: we start from the muscles of the lower leg, then move on to the Achilles tendon and to the ankle joint, then to the foot. Various techniques are used: pressure, stroking of different strengths, pinching, vibration, pressure, warm-up. It is best to go through the entire massage course with a specialist so that all the procedures work, and only then, for prevention, you can do foot massage yourself.

The treatment and prevention of flat feet requires responsibility and perseverance, because it is possible to correct a child's foot or alleviate the symptoms of flat feet in an adult if you comprehensively direct all your efforts to combat this orthopedic problem.