How to cure flat feet in adults?A person's stop should provide not only support during movement, but also the function of cushioning, softening all the jolts that arise during walking. To fulfill these tasks, in the process of forming the erection, the foot has acquired a complex vaulted structure. With the development of flatfoot, it ceases to perform a spring function, which leads over time to serious consequences.
Normally, due to the fact that the foot has a curved shape in the form of an arch or an arch, walking does not support the whole surface, but only on the heel bone behind and the bases 1 and 5 of the finger in front. Thus, the following arches of the foot are formed:
- longitudinal( along the inner edge);
- transverse( along the base of the fingers).
As a result of this structure of the foot, cushioning occurs when walking on an uneven surface, and the load of the body on the foot is distributed evenly. With the development of flat feet, deformation of the arches of the foot in the form of their flattening occurs. It is accepted to distinguish the following types of flatfoot, depending on the structure of which the arch is broken:
- transverse - the transverse arch of the foot is smoothed, it becomes wider( more common in adults);
- longitudinal - the foot is elongated by decreasing the height of the longitudinal arch( more typical for children and adolescents);
- combined - both types of foot changes are present simultaneously.
In addition, distinguish: congenital flat feet - is associated with abnormalities of the development of the skeleton, is rare;and acquired flatfoot - is formed as a result of external factors or diseases:
- traumatic flat feet observed after injuries in the foot( bone fractures, damage to the musculoskeletal system);
- paralytic platypodia occurs with various types of paralysis of the muscles of the foot and lower leg;
- Rakhitic flatfoot is observed due to transferred rickets, while the bones soften, and under the influence of the load, the arch of the foot deforms;
- static flat feet - is observed most often, as a rule, in women, and develops due to increased load on the foot.
Causes of static flatfoot
- Obesity, state of pregnancy.
- Forced long standing on the legs.
- Wearing tight shoes, shoes with a narrow nose, with a heel of more than 4 centimeters.
- Reduced elasticity of muscles and ligaments with age.
When the flatfoot formation is disturbed, the biomechanics of walking is violated, the foot is compensated outwardly, after which the shin and thigh unfold. In this case, various consequences are possible:
- development of osteoarthritis of the joints of the lower limbs;
- frequent headaches;
- curvature of the spine;
- formation of herniated intervertebral discs.
Symptoms of flatfoot
The following symptoms are typical for transverse flatfoot:
- pain in the feet and calf muscles;
- the curvature of the 1st toe finger - hallux valgus;
- thickening of the periosteum in the region of the metatarsal head I, which looks like a lump in the base of the big toe;
- formation of corns, deep corns;
- cramps calf muscles, the appearance of edema;
- shoes of the previous size become cramped, wear out from the inside.
For longitudinal flatfoot, features such as:
- fast fatigue of the legs;
- edema stops in the evening;
- changing gait;
- formation of flat-valgus foot - the toes and calcaneal toes turn from the outside.
Prevention of flatfoot development
In order to prevent flattening of the arch of the foot, it is advisable to implement the following recommendations:
- Monitor body weight.
- Avoid wearing narrow tight shoes.
- Women should not abuse the wearing of shoes with high heels, its height should be no more than 4 centimeters.
- When choosing shoes, choose soft leather products with a flexible sole.
- During pregnancy it is desirable to use orthopedic insoles.
- It is useful to walk barefoot on the ground, rocks, sand.
How to treat platypodia
Treatment of flat feet in adults involves the use of the following methods:
- Use of insoles and orthopedic shoes.
- Exercise exercise physical therapy.
- Carrying out of massage courses.
Orthopedic footwear is distinguished by the presence of special insoles, which ensure the correct functional position of the foot when walking. The sole of such shoes has an impact absorbing properties. The use of orthopedic insoles or shoes helps to support the arch of the foot in a physiological position, which in turn leads to the following results:
- reduces the load on the feet;
- prevents their fatigue;
- the deformation of the joints is prevented;
- improve the cushioning function of the foot, reducing the load on the spine.
The maximum therapeutic effect is the use of individual orthopedic insoles. They take into account all the features of the structure, can be equipped with additional elements( for example, pronators).At home, it is necessary to perform exercises of exercise therapy, which are an important and mandatory direction in the treatment of flatfoot and allow:
- to correct minor deformities of the feet;
- strengthen the muscles that form the arch of the foot;
- improve blood flow;
- reduce foot fatigue.
Gymnastics should be held regularly, daily, twice a day for 15 minutes. It is useful to perform the following exercises:
- lifting a small ball with your feet;
- grabbing the pencil with your toes;
- walking on tiptoe;
- walking with support on the outside of the feet;
- rolling feet with bottles.
In addition to practicing physiotherapy exercises, a foot massage is necessary. In doing so, the principles of performing massage should be taken into account: the
- course should consist of at least 12 procedures;
- procedures are performed every other day;
- the duration of one session should be at least 10 minutes;
- during the massage should also pay attention to the muscles of the back and lower leg.
Special massage equipment( mats, rollers, balls) can be used for massage. It is recommended to make warm foot baths - this helps to relax the muscles. With transverse flatfoot, the so-called valgus deformation of the foot is formed. Depending on the angle of deviation of the 1st toe, three degrees are distinguished:
- I degree( 15-20 °).
- II degree( 20-30 °).
- III degree( 30-40 °).
Conservative treatment of transverse flatfoot is carried out only at the first degree and consists of the methods described above. It is aimed at relieving pain, preventing even more deformation of the foot. At the II and III degree of this type of flatfoot, surgical treatment is performed.
Longitudinal and transverse flatfoot and its treatment
Flattening is a deformation of the arch of the foot, namely, lowering the arch. As a result of this deformation, the foot almost completely loses its damping properties, which leads to a number of unpleasant consequences and complications. In this article, we will try to understand as much as possible what is a flatfoot - treatment, symptoms, causes and complications.
In a healthy state, the human foot has two pronounced arches - transverse( located under the bases of the fingers) and longitudinal( located along the foot).These arches fulfill the most important function - they enable the person to maintain balance and absorb shock during walking. It is clear that the foot itself, and specifically these arches of the foot are under serious load, because they weigh on the weight of the human body. And if the ligaments and muscles of the feet stop working normally and for some reason weaken, the shape of the foot begins to change - the arches of the feet decrease, it gradually becomes flat, as a result of which the main function of the foot - the spring one - is lost.
Healthy feet - a healthy body
If the foot ceases to absorb the load, then this function will be forced to perform other joints( ankle, knee and hip), while "get" and the spine. But they cope with such a function not too well, because they are not designed for this. In addition, such a peculiar load leads to an accelerated "wear" of the joints.
This is why flat feet are often the cause of pain in the legs and back of the , although at first glance the person simply does not see such a connection. So it is worth remembering that it is as a result of the development of flat feet that pain can appear in the feet, hips, knees and lower back, rapid fatigue when walking. In this case, the pain appears at a time when the body can no longer provide normal movement, and is forced to "redistribute the load."As a result, joints of the legs and hip joint suffer, posture disorders or problems with intervertebral discs may occur. The final result of the effects of flat feet on the body can be the development of scoliosis and arthrosis, often the development of varicose veins.
Another interesting fact is that quite often this disease appears in people with "sedentary" work, and not only in the category of workers who are forced to spend the whole day on their feet. This is due to the fact that the muscles and ligaments weaken without load( too large loads can also lead to flatfoot development), so it is very important to maintain a certain motor activity.
Many young people are wondering whether they are taking to the army with flat feet. On our site there is already an article that can answer this question.
The causes of flatfoot
The reasons for the development of flatfoot can be quite a lot, we will try to list the most "popular" ones:
- bad or unsuccessfully matched shoes. It means shoes with a high heel or platform, narrow shoes, etc.;
- increase in body weight, which can occur for various reasons( pregnancy, obesity, etc.);
- hereditary predisposition. In this case, we are talking about defects in the development of the muscles, ligaments and bones of the foot;
- various injuries( trauma to the foot, fracture of the calcaneus or ankle, cracks or severe cartilage bruises, damage to the muscles and ligaments of the foot);
- disease( for example, rickets, as a result of which the bones weaken and become soft, so they can easily deform, and the complication of poliomyelitis can arise - the leg and foot muscles paralysis);
- sedentary work and sedentary lifestyle. In this case, the muscles and ligaments of the foot become weaker, since they do not receive the necessary loads;
- excessive load - running and jumping sports, standing work.
There are quite a few reasons, as you can see.
Types of flatfoot
The human foot has two main arches, so it is quite logical that there are two types of flatfoot - longitudinal and transverse flatfoot. Accordingly, with a decrease in the arch, the foot may increase in width or length. There is also a combined flatfoot, in this case we are talking about the simultaneous flattening of the transverse and longitudinal arches. This situation is also called longitudinal-transverse flatfoot.
Both basic types of flatfoot are quite common, but the most common is the transverse one.
Also, when classifying by species, the acquired and the congenital are often divided. Congenital flat feet are rare, it is the result of malformations of the fetus. Treatment of flat feet in this case begins with the first days of the child's life.
But with the acquired flatfoot the situation is somewhat more complicated - it can manifest at any age and can be of several types:
- is ricky;
- is paralytic;
- is traumatic.
Traumatic - occurs as a result of fractures of the bones of the ankle and foot, or with severe damage to ligaments and soft muscle tissue that strengthens the arch of the foot.
Paralytic - occurs as a result of poliomyelitis, or due to paralysis of the tibial muscles and the muscles of the foot.
Rickets - occurs as a result of rickets. This disease disrupts the normal formation of foot bones, they do not have the necessary characteristics in this case and can quickly deform.
But the most common form is static flat feet. Approximately 80% of all cases are related to this species. Causes in this case may be overweight, uncomfortable shoes, prolonged excessive stress on the feet, weak muscles and ligaments of the foot, etc.
Degrees of disease
There are 3 degrees of development of this disease.
Longitudinal flatfoot is less common, but with this disease the change in the shape of the foot is gradual and almost invisible to the patient.
- Longitudinal flat-foot 1 degree is characterized by the appearance of fatigue of the legs. This degree is very poorly expressed, the patient can only experience discomfort when pressing on the foot or while dressing the shoes. In some cases, swelling may appear in the evening.
- Longitudinal flatfoot of the 2nd degree is already manifested by constant pains, which can be quite intense and spread to the legs and ankles. With this degree of disease, the gait is already losing its smoothness, walking becomes heavier.
- Platypodia of the third degree is manifested by persistent severe pains that cover not only the foot, but also the lower leg, and in some cases even low back pains appear. Deformation of the foot with this degree of disease is already pronounced and very noticeable, often there are swelling in the joints of the foot. Walking to a person at this stage of the disease is difficult, in ordinary shoes it becomes very difficult to move around.
Do you happen to have such symptoms?
It is worth paying attention to the appearance of such symptoms:
- shoes stagger from the inside;
Flat feet have every third person in our country
- very quickly get tired feet while standing or walking;
- appears pain in the foot after physical exertion;
- at the end of the day feels pain and fatigue in the legs, there is a feeling of heaviness, puffiness;
- swelling in the ankles;
- walking on heels becomes very hard;
- leg increases in size, resulting in buying shoes for size larger.
Many of these symptoms correspond not only to flat feet, but also to varicose veins, so that when they occur, you should immediately consult a doctor.
Symptoms of longitudinal flatfoot
- fatigue in the legs, with pressure on the middle of the foot or sole appears pain, by the evening the back of the foot swells;
- persistent and severe pain in both the feet, and in the legs and ankles, it becomes difficult to find comfortable shoes;
- , along with pain in the feet, begins to appear pain in the lower back, outwardly the longitudinal arch becomes invisible;the foot swells, the ankle joint is inactive, in ordinary shoes it becomes very difficult to walk.
Symptoms of transverse flatfoot
- disappear the transverse arch of the foot, as a result of which the deformation of the fingers develops;
- appear pain and skin pigmentation in the forefoot;
- appear hammer-shaped fingers.
What should be the treatment?
First of all, it should be noted that the treatment of transverse and longitudinal flat feet is in principle the same in terms of measures applied. In addition, it must be remembered that if an adult is treated, there will still be no complete recovery, only certain improvements are possible. But the children are fully recovered because the child's leg is just being formed and correction is possible.
Treatment of flatfoot in adults
As the full recovery of an adult with this disease is impossible, the treatment is designed primarily to stop the progression of the disease, and then create the necessary conditions for the correction of the foot. That is why is very important to diagnose the disease as early as possible .
Since the preferred method of treatment of the disease in the early stages of its development is conservative therapy, the treatment involves relieving pain and improving the condition of the muscles and ligaments of the foot, thereby stopping the development of the disease.
The video, which you can see below, shows one of the methods of diagnosis and treatment of flatfoot:
For the removal of pain, medications are usually used in combination with physiotherapy procedures.
The basis of the same treatment is therapeutic gymnastics. LFK with flat feet is determined by the orthopedic physician , while the exercises are selected for a particular patient, taking into account the form and extent of the disease.
A good therapeutic effect with flat feet gives a foot massage, including a hydromassage. Thanks to such procedures, blood circulation is normalized and the muscle tone of the shin and feet is increased.
At the initial stage, a good effect gives the use of special orthopedic insoles, which again are made individually.
But, unfortunately, the above procedures will have a serious effect only in the early stages of the disease. With strong deformations of the foot, which occur in the late stages of the development of the disease, there is only one method of treatment - surgery.
Treatment of flat feet in children
Most often, children develop longitudinal flat feet, and it is successfully treated fully without surgery, since the bones, muscles and ligaments of the child are quite susceptible to conservative methods of treatment.
If you have to deal with a congenital type, then it begins to be treated from the first days of the child's life, for which special langets and bandages are used. But this type of disease is rare.
In most cases, the causes of flatfoot are weak ligaments and muscles, as well as fragile bones. That is why the treatment has a toning effect - mainly therapeutic exercise and massage. Also, contrast baths for feet are often helpful. It is also necessary to wear special orthopedic shoes, and you should take care of the child's gait very carefully.
The most important factor in the treatment of this disease in children is time - the earlier the disease is diagnosed, the greater the chances of complete recovery of children. For the same reason, it is important to prevent flat feet in childhood.
The sooner you start the treatment, the faster you will get the result:
- watch your weight, observe a diet( if there are even slightly extra pounds, it's better to throw them off);
- make contrasting foot baths( cold, hot water);
- wear comfortable shoes, orthopedic is recommended, there should be a heel, but not more than 4 cm, shoes should not be narrow, but not very spacious;
- regularly do foot massage;
Unfortunately, these recommendations do not help everyone, often you have to resort to surgery.
Orthopedic footwear and special insoles
It is important to change the shoes for the duration of treatment to ensure that the foot is in the right natural position when walking. The sole of a special shoe can absorb shocks during the movement of a person.
Results from wearing the right shoes:
- the load on the foot becomes smaller;
- fatigue of the legs decreases;
- does not further deform the joints;
- stop receives improved cushioning functions;
- the load on the spine is reduced.
Individual orthopedic insoles can replace special shoes. Such treatment will be cheaper at a cost. Insoles take into account the features of the structure of the foot, have various additional elements.
To correct deformities of the foot, if they are still of a minor nature, at home, you can do special gymnastics. It will be enough 15 minutes a day to strengthen the muscles, to form the correct position of the foot. In addition, exercise improves blood flow and reduces the overall fatigue of the legs.
What exercises are recommended:
- put pencils and pens on the floor, try to lift them using toes;
- to walk on tiptoe;
- walk, leaning on the outside of the foot;
- take a bottle( empty or with water) and roll it with your feet.
In the treatment of flat feet in adults at home, a special massage is actively recommended by all specialists. It is important that the massage is conducted by a qualified worker, and the general course of treatment is no less than a dozen procedures. The duration of one massage session for one foot should not be less than 10 minutes.
Important! In principle, you can not apply to a specialist for a therapeutic massage, and conduct it yourself. Then you have to buy a special massage device: a rug, rollers, balls.
To relax the muscles after the massage it is recommended to take warm foot baths. Conservative home treatment, described above, is suitable only for the first stage of flatfoot, until the foot has not yet strongly deformed.
What folk methods will help
Such mats in a large assortment are sold in pharmacies. They are suitable for self-massage. Every day on a special rug you just need to walk barefoot for 5 minutes.
People never consulted specialists, but tried to do massage at home. It is necessary to fix the foot horizontally with four fingers of the hand. With your thumb press on the entire surface of the foot. This therapeutic massage is especially effective in the morning.
Compliance with the
diet At the initial stage, flatfoot can be cured by adjusting its menu. It is necessary to abandon the sweet and flour, to eliminate fatty foods from the diet. From now on, the menu is made up of vegetables and cereals. You need to eat up to five times a day, but not more than 350 grams of food at a time. So it will be possible to get rid of excess weight, which often leads to deformation of the foot.
In addition, with flatfoot, it is necessary to drink milk, because it contains vitamin D. You can just take vitamin D, bought in a pharmacy in a clean form. In general, if there are doubts that the body receives enough vitamins and minerals, you can drink a special course of such drugs.
What to do to prevent
To prevent the treatment of flat feet in adults in the home at all, you need to monitor the body weight, choose the right shoes. Women should understand that the constant wearing of high heels inevitably leads to the development of flat feet.Share with your friends!
Dear readers and my friends, I always with great interest read all your comments to my articles. If you liked the article, please leave your feedback. Your opinion is very important. This will make the blog more interesting and useful.
Attention! Clicking on social buttons increases the potency, removes the evil eye, relieves heartburn and acne, and also lowers sugar, blood pressure and eliminates hundreds more diseases!
And do not forget to add the favorite article to the bookmarks.
With Love and warmth for you, Alexander Nesterov.
Features and types of the disease
The transverse arch of the foot is located between the fingers, and the longitudinal arch is along its inner edge. In connection with this, several types of flatfoot are distinguished:
- combined, when a person has at once two types of flatfoot.
The disease is congenital and acquired, and is found not only in adults, but also in children. Unfortunately, the presence of this problem in children worries parents more than the appearance of flat feet in themselves. Rarely, who from adults considers this deformation as a disease, and in fact flat feet leads to many complications associated with the musculoskeletal system.
There are also 3 degrees of flatfoot, the difference being factors such as the degree of flattening of the foot and the presence of complaints from the patient. The occurrence of this disease in adults is often associated:
- with excess weight;
- weakness of the muscles and ligaments of the foot;
- transferred to childhood rickets;
- as well as with professional activities.
1 - normal stop.2 - "hollow" foot( the longitudinal arch is excessively high).3 - valgusa foot( longitudinal arch is flattened).4 - flattened foot( longitudinal and transverse arch are flattened).5 - flat-valgus foot( longitudinal and transverse arches absent).
When to treat
Before fixing a flatfoot in an adult, the doctor must determine the variety, shape and extent of the disease. In what cases should I treat flatfoot? The opinions of doctors on this occasion are somewhat different. Some believe that it is necessary to treat the disease, while others express the opinion that without any complaints from the patient, it is not possible to conduct any medical measures. Which of them is right? This question can be understood if you approach it logically.
Judge for yourself, because the development of flat feet leads to a change in the biomechanics of the movement of the foot, which in turn causes a redistribution of the load in the legs and an increase in the tension of the musculoskeletal apparatus. Overexertion in the joints of the legs can cause such complications as valgus deformity( ossicles on the feet), arthrosis of the knee and hip joints, scoliosis of the spine and osteochondrosis.
Orthopedics use both conservative and surgical treatment of flatfoot.
- Conservative methods, as a rule, contain a whole complex of measures and are used in the initial stages of the disease.
- Adult operation is used in cases when the disease is started, and the patient is practically unable to move.
Wearing orthopedic insoles with a flat foot is necessary and effective.
The goal of conservative therapy in adults is to strengthen the ligaments and muscles of the foot, shin, back, and stop the deformation processes in the foot. These measures are particularly relevant in the initial stages of the disease with transverse flatfoot. In this case, the bones of the foot diverge, and the displacement of the inner part of the thumb to the outside causes the appearance of a painful bump( bone) on the foot. If you do not begin treatment with such a deformity in the initial stage of the disease, conservative treatment of transverse flatfoot in adults is ineffective, and only surgery can help.
- Waiver of uncomfortable or tight shoes, as well as shoes with high heels. A small heel will help redistribute the load in the legs.
- Restriction of large physical exertion, ensuring rest( at the time of treatment) and applying a cold compress to the foot. Peace and cold compress relieve swelling and pain.
- Simulation of the desired arch of the foot with insoles from flat feet or orthopedic footwear. Insoles-arch supports, which are inserted closer to the front of the foot, have a good curative effect with longitudinal flat feet. To reduce the load on the heel, special backs are inserted in the shoes, and with the deviation of the thumb, you can wear interdigital inserts.
- Taking medications that relieve pain and inflammation. These include non-steroidal anti-inflammatory drugs( diclofenac, ibuprofen) and corticosteroids, which for severe pains are injected into the joint.
- Application of massage, gymnastics and exercise therapy with flatfoot.
Surgery in adults is performed in severe situations, when only surgery can help relieve pain and return the foot to its original position. In these cases, the following types of operations are used.
- Osteotomy - in which the method of dissection of ligaments corrects the deformity.
- Excision of deformed bone or bone spur.
- Synovectomy - at which the articular membrane is removed.
- An arthrodesis is an operation whose purpose is to fix bones to the ligaments and muscles. After the operation, it is shown to wear special insoles - orthoses, that help fix the foot in the desired position.
- Transposition of the tendon( plastic deformed tendon in a healthy area of the tendons).
When it is better to apply LFK
Physiotherapeutic methods of treatment, which strengthen the ligaments and muscles well, contribute to the preservation of mobility in the legs and other joints of the body.
- Physiotherapy exercises with flat feet, used in the initial stages of the disease, can prevent the occurrence of complications and has a good therapeutic effect with longitudinal flat feet. For this it is enough to perform various exercises for 10-15 minutes 3-4 times a day.
- Plane exercises in adults are aimed at flexing and extending the feet, gripping the toes of small objects, rolling the foot from the toe to the heel and rolling the feet on the rolling pin( any oval object is suitable).Patients with flat feet are useful to walk on grass or warm earth, as well as change the load on individual parts of the foot. For this it is necessary to walk for 2-3 minutes first on the toes, then on the heels or the outer edge of the feet.
- You do not need to go to a massage therapist for a flat foot massage, just buy a few massage mats and place them in those parts of the house where the person is most often. Foot massage improves microcirculation and strengthens ligaments and muscles. Physiotherapeutic methods of treatment have their effect not only in the early stages of the disease, but also after the operation.
In conclusion, I would like to remind you that flat feet is a serious disease, which, in neglected cases, can lead to complications. But this diagnosis is not yet a sentence, and flatfoot prevention is the best medicine.
Actuality of flatfoot treatment
Many people think that flat feet is not such a dangerous disease as, for example, arthritis, but in vain. It is flatfoot, untreated in time, can become one of the reasons for the formation of dangerous health complications. These include such "adult" diagnoses as curvature of the spine, osteochondrosis, intervertebral hernia, arthrosis, arthritis including.
Is flatfoot treated and how effective is treatment? The answer is simple - flatfoot can be completely corrected only up to the child's age of 6-7 years, and in adults - only carry out a correction. That is why treatment and correction of flat feet are relevant for adults and children, and therapeutic gymnastics is a good help in complex therapy.Before starting flatfoot treatment at home, you need to get a doctor's consultation. This must be done to assess the degree, shape of flat feet, and also to choose orthopedic footwear and insoles.
What can I do at home? These are measures aimed at overall health promotion, nutrition correction, walking tours, classes, exercises and much more.
- In summer, you can walk and walk without shoes, it is advisable to choose a rocky surface for this. On the plantar surface of the foot are all active points, so this walk not only forms anatomical arches of the foot, but contributes to overall health.
- From sports you can go swimming, especially swimming in the style of a crawl. Leg movements with this style develop rotational movements of the foot. If conditions permit, and the disease is mild, you can do ski sports or figure skating. This will keep the foot in a strictly horizontal position.
- A good effect is provided by a flat-foot massage, which can be done by using simple techniques. For this, stroking, kneading, rubbing, squeezing are used. Massage tones muscles, ligaments and fascia, and their tone, in turn, leads to correction of the foot.
- It is necessary to teach the child to walk properly. To do this, for several minutes 6-7 times a day, ask him to walk, straightening his shoulders, lifting his head, and the feet should be strictly horizontal and parallel to each other.
- The main condition of treatment is therapeutic gymnastics with flat feet. Use for this instructor is not necessary, because the techniques are simple and easily duplicated, even by children.
How to cure flat feet with simple exercises, you ask? To understand what happens during the exercises, it is necessary to recall that flat feet is a disease of the whole musculoskeletal system. A load that is not distributed correctly can lead to dangerous illnesses in adulthood. And the flat foot is treated only with shoes or insoles, as it is necessary to strengthen the muscles and ligaments of the entire leg and lower parts of the spine, because the innervation of the foot begins in the lumbar part of the spine.
Complex of exercises with flat feet( click to enlarge).
The complex of exercises
- hands are extended upward, we go on socks;
- hands on belt, we walk on heels;
- hands on the waist, we walk on the outside of the foot;
- tennis ball clamped between the feet, we walk on the outside of the foot.
In the standing position:
- hands on the belt, stand on the outside of the foot, turn the trunk to the right and left;
- we stand on the outside of the foot, we rise on the toes.
Standing on a stick:
- move on a stick, placing stops both along and across.
In sitting position:
- legs are stretched forward, bend, unbend fingers;
- the legs are bent at the knees, maximally bred and heel, keeping the socks off the floor;
- legs stretched forward, pulling the socks as much as possible, and then pulling ourselves away;
- legs are extended forward, we reduce and we breed legs, connecting stops;
- legs stretched forward, grab a pencil and lift;
- legs are stretched forward, grab a tennis ball, toss it and catch it;
- legs are bent at the knees, we roll a tennis ball from the sock to the heel along the longitudinal arch.
In the position of the body at an angle of 45 degrees:
- raise both legs and torso at an angle of 45 degrees and hold as much as you can.
How often to practice gymnastics
All exercises need to be done regularly, for 1.5-2 years, giving it 15-20 minutes per day. Each exercise should be done, repeating several times.
How to cure flat feet with walking, if in some regions only 2-3 months a year is warm? In winter time, you can adjust the massage mat for walking. Make a massage mat from flat feet with your own hands is not difficult - just enough for dense fabric threads or glue to attach small items( buttons, curlers, glass stones and other small items).
Early detection of the diagnosis and timely treatment started are the key to a full recovery. A therapeutic gymnastics, held regularly, can become an indispensable assistant in successful treatment.
Can I heal flat feet in an adult?
will help only operation.no insteps and exercises will not cure platypodia. I, to make life easier, every day I go 3min.on peas, I roll a bottle, in any case at a platypodia it is necessary to do gymnastics, to knead a foot.
The operation costs one leg from 6-10 tr.
Help as a dead poultice. Only can be quickly corrected.
mozhuyut, but nada still exercises to do special)
Flat-footed in adults
Normally, the foot of an adult person is not flat, since powerful ligaments and muscles form three arches: two longitudinal( inner and outer) and one transverse. Such a complex construction is necessary in order to reduce the load when walking not only on the foot, but also on all the supporting joints and the spine.
In case of flatfoot, the knee and hip joints take the first load in the role of shock absorbers( this is manifested by pain in the joints - a manifestation of arthrosis).The pain is caused by abnormal overload, as these joints are not designed to perform the role of shock absorbers.
In joints subject to constant overload, with time irreversible degenerative-dystrophic changes occur. There are pains, restriction of movements, various deformations and shortening of extremities. Simultaneously with the joints, the load on the spine increases, which reacts with the appearance of such diseases as osteochondrosis, disc herniation, sciatica, scoliosis.
Unfortunately, curing flat feet in adults is almost impossible. Despite this, a full-fledged flatfoot treatment can greatly alleviate the suffering of patients and slow the progression of pathology.
They must be worn necessarily and always. They help, they all normalize with time. But without insteps, again everything will be the same. ... You must wear the instep arresters to those who have flat feet. ...