How to do exercises for feet with flat feet?

Prevention of proskostopia: how to relieve foot pain?

As you know, it is better to prevent any disease in advance than to treat it. In case of flat feet and for the prevention of this disease it is necessary to take a set of measures. 

And orthopedic shoes - although important, but only one of the measures. On the Olvi.ua website you can consult and choose models from the category orthopedic shoes for children, orthopedic women's shoes and orthopedic shoes for men such brands as 4Rest-Orto, Ortex. The consultant will help you determine which model is right for YOU.

If you have already chosen orthopedic shoes, then to effectively combat foot deformities we recommend one more measure: performing special exercises.

Exercise therapy for feet with flat feet is performed barefoot or in socks. If we talk about frequency, the more often the better, but not less than 3 times a week. So, below is a set of exercises for the legs that will help in the fight against flat feet, valgus, varus positioning and other deformations.

1. Exercises for legs with flat feet– rotation of the feet.

   You need to take a comfortable position sitting on a chair, put your heels on the floor at shoulder width. Rotations are performed with the feet in both directions, alternately - one leg stands motionless on a full foot on the floor, and you rotate the other. Similarly, do the exercise while standing. To make it clear how exactly to do the exercise, imagine that there is a circle drawn on the floor, and you trace it in a circle with your big toe. We recommend doing 10 repetitions.

2. The exercise is performed with the feet on the ribs.

   It can be performed sitting on a chair or standing on the floor, alternating positions. The whole point of the exercise is to place the feet first on the inside, then on the outside. Perform up to 10 times.

3. Gymnastics for flat feet– this is the unfolding of the feet by alternately connecting the heels, then the toes.

   Starting position – feet shoulder-width apart. The exercise can be performed first standing, with your hands on the back, and then sitting. To make the task easier while standing, you can squat down a little, bending your knees. Do at least 10 times.

4. Exercise – alternately rising from the starting position (feet shoulder-width apart) onto your heels and onto your toes.

   Place your feet parallel to each other and slowly perform rises on your heels, then on your toes. Perform each rise 10 times. Similarly, perform this exercise for your feet, standing on one leg. Alternate legs, doing 10 reps on each.

5. Exercises for flat feet– rising from a sitting position on the outer arch of the foot.

   Sit on a chair, feet shoulder-width apart, place your feet on the outer side of the foot and, without changing the position of your feet, standing on their outer edge, rise to a standing position. Repeat the exercise 10 times. This exercise can also be done from a sitting position on the floor. This is more difficult, but very effective.

6. Exercises for flat feet for teenagers, adults and children– walking in place.

   This exercise should be performed at a fast pace. The toes should not be lifted off the floor, and the feet should point slightly inward, while the legs are bent at the knees. When performing, swing the hips as much as possible to the sides - left and right. This exercise is easier to perform with music, since it resembles a kind of rhythmic dance. At the same time, it is necessary to maintain even breathing and try not to move the shoulders. Perform for 20-40 seconds.

7. Leg exercise for flat feet - low lunges.

Stand up straight. Make a confident lunge with one leg forward. Straighten up and lunge with the other leg. Be sure to keep your back straight. This exercise is performed 10 times.

Exercises on a massage mat

Children especially like exercises on a massage mat. Because the game begins even before the gymnastics itself. This is because the mat first needs to be assembled. Like a puzzle or a construction set. And this is already interesting!

And then, doing exercises on the mat is fun, because boring exercises are not just repeated movements over and over again. This is a real overcoming of obstacles! The child walks along the textured surface of the mat with different steps, boldly going around "impassable puddles", carefully stepping on the heels of "hot stones" ...

While the child plays, he, without knowing it, does gymnastics against flat feet. Please note, dear parents: it is really VERY EFFECTIVE. The main thing is to lead the baby to the essence of the game, coming up with terribly real details. For parents with imagination, this will not be difficult :)

And in this video you will find a hint, or a "cheat sheet" on the key points of effective gymnastics. Here is a specific set of exercises and a clear algorithm of actions:

Please remember that for children it is important to present all exercises in a playful way.

In the catalog on the Olvi.ua website you will find variousorthopedic massage mats. There are even mats that will fit into your interior :)

The most popular colored ones among children are puzzle mats Ortek. Some models can be purchased either as a set or individually to assemble an individual obstacle course. The undoubted advantage of such puzzle mats is their practicality: they can be washed, wet, they are durable and never deteriorate. That is, nothing prevents you from installing the elements in the bathroom in front of the sink. And then in the morning and evening, while brushing their teeth, both children and adults will walk on the massage mats.

Exercises with a stick

Good results can be achieved in the treatment of flat feet and other deformities by doing exercises with a stick. To do this, you will need a stick with a round cross-section, approximately 3 cm in diameter and 1.2-1.5 meters in length.

• Exercise 1. Walking across the stick.

  Starting position: stand on the stick, placing it across your feet. You need to stand so that the stick passes exactly in the middle of your foot, along its middle section. The essence of this exercise is to step sideways along the stick, or with lateral steps, from one edge to the other. This exercise helps to treat longitudinal flatfoot.

• Exercise 2. Walking along a stick.

  Here, on the contrary, the stick should be placed parallel to the feet and walk along it, like a rope. In one direction, walk forward with your toes, back - backwards, heel forward. If you were wondering how to treat transverse flatfoot at home, then this exercise will help solve this problem.

•  Exercise 3. Rolling a stick with your feet.

  Have you seen how dough is rolled out with a rolling pin? Perform the same movements, only with your feet. First, do the exercise with each leg separately, taking an emphasis while sitting on a chair or on the floor. After that, roll the stick with both legs at the same time.

If you prefer a set of exercises for flatfoot with a stick, then take into account that you need to do it for 5-10 minutes daily.