Flat feet is not just a change in the shape of the foot, but far from a harmless disease that can lead to certain complications. The main ones are: the formation of spurs and an ingrown nail, which make walking painful, as well as changes in the menisci of the joints and pain in the spine. How flat feet are expressed This pathology can be congenital or acquired, and occur in both children and adults. The foot acquires a flat shape (as the name implies), but this is not always immediately noticeable. The easiest way to identify deviations is by using a wet footprint on a flat surface. A print of the heel, pads and toes will be the norm. If there are signs of flat feet, then the trace of the entire foot will appear. Depending on the severity of the prints (upon contact with the surface), experts distinguish between the degrees of pathology: first, second and third. Types of flat feet: Longitudinal type, in which the foot is extended in length due to deformation of the longitudinal arch. It is more common in childhood, and in about twenty percent of adults. The transverse type is associated with deformation of the toes, due to the flattening of the transverse arch of the foot. It is widespread in adults, especially in women. Often worried about the resulting calluses. Mixed flat feet, in which signs of both transverse and longitudinal views appear. Valgus type of flat feet, when the axis of the foot is bent (children are more likely to suffer). Who is at risk If you do not take into account congenital disorders, then flat feet are most likely to manifest themselves in the following cases. - After receiving foot injuries or illness; - With a sedentary lifestyle; - If you are overweight; - When wearing uncomfortable tight shoes. These factors should not be ignored, because the development of flat feet significantly reduces the depreciation function of the feet. This is fraught with excessive stress not only on the joints (legs, knees, hips), but also on the spine. It should be understood that it is possible to completely correct the deformity of the feet only at its initial stages, and then the development of the process is inhibited due to the use of medical gymnastics. What must be considered when performing exercises When forming flat feet in a person, several organs are involved: feet, completely legs and a spine. Therefore, the exercises in the complex should have a general strengthening character, with a combination of the muscular load of the feet, back, hips and abdomen. Usually exercises are carried out barefoot, increasing the load gradually. The main thing is to observe the regularity (every day), and the duration of the classes was at least twenty minutes. Exercises are performed from the positions: standing, sitting and lying down, as this makes it possible to use different muscle groups. A good effect is given by adding self-massage to the gymnastics of the feet. Before starting classes, you should do warm-up walking: alternately on your toes and heels. An approximate version of the basic set of exercises With your legs slightly to the side, slowly rise on your toes. Stay in this position for a few seconds to feel each finger, and then lower yourself (10-20 times). Stork pose: transfer the entire weight of the body to one leg, and bend the other at the knee and raise (30-40 sec.), Then change legs. Roll from heel to toe (25-30 times). Standing (or sitting) with the foot of one leg, stroke the other, starting from the toe to the knee, then, the same thing, changing the leg (25-30 times). Without lifting your heels off the floor, do a few squats. Lying on your back, spread your bent legs to the side, and do claps with your heels (like with your hands). In a prone position: with legs bent at the knee, perform circular movements, using the feet and parts of the lower leg (10-15 times). Sitting on a chair, grab objects scattered on the floor with your toes, trying to lift them (1-2 minutes). In a sitting position, bend your toes, and then open them with a fan with some effort (up to 15 times). Roll a tight small ball, bottle or other streamlined object with your feet (2-4 minutes). Grasp the hedgehog ball with your feet and move it in different directions (3 minutes). Use your toes (preferably sitting on a chair) to pick up a piece of cloth or paper napkin from the floor. Manipulate imaginary sand, as if raking it into a heap with your feet, and then smoothing it over the surface. You can do the same with real sand (on the beach). With a pencil (finger paint) between your fingers, try to draw something.
