Treatment of flat feet should be comprehensive. The goal is to strengthen the muscles and ligaments of the lower leg and foot. For this, regardless of the type and degree of flat feet, not only orthopedic shoes are used, but also a range of other measures. Including massage and therapeutic exercises, which we will consider in this article.
Massage with orthopedic mats
Foot massage is effective when walking on uneven surfaces. In an apartment or house, you can use a massage mat. The video below shows a set of exercises.
This video is convenient because it is easy to follow the frequency of the exercises. All you need is a massage mat, turn on the video - and do it. After 3-4 months of such self-massage, the muscles in the feet become stronger, the gait becomes more stable and confident.
Foot massage for flat feet
The main goal of massage for flat feet is to restore the spring functions of the foot and reduce existing fatigue in certain muscle groups. In addition, massage will help you restore normal blood and lymph supply to the foot and lower leg, and also tone the muscles. With regular exercise, massage for flat feet in children and adults helps strengthen the muscles of the foot and leads to a decrease in pain and fatigue when walking. The stagnation in the blood vessels of the legs is eliminated, and their spring properties and shock-absorbing functions of the foot are restored.
Remember that when massaging the feet for flat feet, it is necessary to pay attention not only to the muscles and ligaments of the arch of the foot, but also not to forget about the muscles of the lower leg. When treating flat feet, it is recommended to combine massage with therapeutic exercises. The meaning of these two techniques is similar. They have a beneficial effect on the condition of the muscular system not only of the feet, but also of the legs as a whole.
Next, let's consider a very simple massage for flat feet at home.
Foot massage: how to do a massage for flat feet in adolescents, adults and children
Bend your right leg at the knee and place it against the edge of the chair. This will be the basic position when performing our massage.
- rub the back of the foot and the sole from the toes to the ankle for about 20 seconds;
- lower the little finger with your right hand, and raise the ring finger with your left hand, then vice versa. Go through each finger in this way, repeating the movements 6 times;
- with both hands, stroking movements, massage the foot from all sides from the toe to the heel. Perform the exercise for about 30 seconds;
- hold the heel with your left hand, and raise and lower all the fingers at once with your right hand. Do this with each leg 5-6 times;
- for half a minute, knead and rub the bases of the toes from the side of the foot with the fingers of both hands, then rub and knead the heels for 30 seconds;
- grasp the right leg in the ankle area with your hands and stroke with deep massaging movements, reaching the knee. Repeat 10 times. Then, in the same direction, knead - 10 times and repeat the stroking again - 10 times. Do the same with the left leg;
- repeat the previous exercise for the legs, this time you need to massage the thigh. Start from the knee to the groin area. Repeat 10 times;
- finish the massage by stroking the entire leg, from the foot to the groin. Massaged with both hands, first the left leg from all sides 10 times, then the right leg, also 10 times.
Foot massage technique
There are many different techniques or methods for a quality foot massage, but all of them, one way or another, involve such techniques as:
- Pinch-like kneading of the inner and outer arch of the foot, the elevation of each toe, starting with the big one;
- Stroking. This massage technique is flat (palm) and enveloping. It is performed from the ankle joint to the popliteal lymph nodes and further to the groin area. With this type of foot massage, the feet are stroked with the supporting part of the palm and stroking is performed with a comb-like technique (with the knuckles of the fingers, clenched into a fist); movements of the finger joints are active and passive, i.e. independent and forced.
- Rubbing. For this, the sole is rubbed with the fingertips. The massage is performed in circular motions on the back of the foot and toes, heels, ankle area;
- Vibration. This technique involves point tapping, finger pressure, and shaking the foot.
We hope you find these techniques and exercises useful.
Well, if you need orthopedic shoes - children's demi-season orthopedic boots, orthopedic sneakers for boys or girls, sandals, shoes or slippers - we are pleased to offer the assortment of the online store OLVI.
Be healthy!
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