Transverse flatfoot treatment exercises. Effective sets of exercises for flat feet: treatment and prevention

13.10.201927.05.2017

Exercises for transverse flat feet are therapeutic exercises, are recommended by orthopedists when correcting a certain type of foot deformity. The prescription is made at any stage of the disease, in an amount appropriate to age and physical health patient. A complex of exercise therapy is used during the recovery period after surgery to prevent atrophy of the muscles of the limb. Exercises are prescribed by orthopedists. They are a physical therapy program for home implementation. The main goal is to ensure that the arch of the foot is regularly placed in the correct position. In addition to the general improvement of the patient’s condition, regular exercise makes it possible to influence the initial factors that provoked the disease and speeds up the correction process. Regular exercise, as recommended by your doctor, helps to achieve positive results during therapy.

Physiotherapy exercises are prescribed as part of the general treatment of foot deformity. The selection of exercises depends on the severity of the deformity. Treatment gymnastic exercises transverse flatfoot allows you to achieve the following results:

strengthening muscles and ligaments in the affected area;
improve blood circulation, prevent circulatory disorders;
reducing mechanical pressure exerted on vascular areas and nerve fibers;
reduction pain when walking, eliminating swelling;
giving the transverse arch of the foot a physiologically correct position.

Depending on the selected set of exercises for therapeutic gymnastics, the time required to achieve the required results varies. By combining several techniques at once, it is possible to significantly speed up the effectiveness of therapy. Correction of curvatures in the transverse direction using a complex of exercise therapy can be prescribed as part of a rehabilitation complex after surgery, using conservative methods of combating deformation of the arch of the foot.

Review of basic exercises

There are many exercise options - physical culture allows you to achieve serious results. A warm-up is definitely needed before performing the main complex. If you experience pain in your foot or have other alarming symptoms during exercise, you should tell your doctor. Required condition Correcting curvature is regularity and consistency of actions.

Popular basic exercises include:

General options. During the warm-up, you can perform rotational exercises from a lying position. circular movements feet or rises on toes with a delay at the top point of up to 15 seconds. The exercises are included in the course using the Bubnovsky method. Stretching is carried out, walking in place, transferring the load from toe to heel, from outside to inner side feet.
From a standing position. Raises on heels and toes alternately. Squats with emphasis on the heels and toes in series. Jump on both legs, alternately on one leg.
From a sitting position. You will need to use a support chair with a high, comfortable back. While sitting, alternately lift the heel and toe of the foot off the floor. Can be done separately for each leg. With support on the shin, holding the foot in weight, make rotational movements. Collecting small objects - pencils, toys, chess pieces from the floor using your toes. Working with gymnastic stick— it needs to be rolled, paying special attention to the area of the arch of the foot.
From a lying position. Heel slapping. The legs separated at the knees should be connected at the soles, spreading the knees to the sides. The toes are constantly touching, the heels are separated from each other, and connected again.

Upon completion of classes, a light jog in place is recommended, repeat warm-up exercises. As preventive measures, it is recommended to use special massage balls and platforms with spikes, allowing for consolidation of the effect achieved during therapy.

Upon completion daily activities, the duration of which should not be less than 15 minutes, it is necessary to massage the arch of the foot. Taking baths with special additives will help improve your well-being.

Rules for conducting exercise therapy for adults

Therapeutic gymnastics used for transverse flatfoot are prescribed to adults when the normally formed arch of the foot becomes flattened under the influence of external factors. Among the associated causes of the disease are:

the presence of excess weight exceeding normal levels;
wearing high-heeled shoes;
standing for long periods of time during the day;
pregnancy;
lifting weights;
lack of physical activity - physical inactivity.

The prescription of exercises for transverse flatfoot is made taking into account the severity of the disease. The development of this type of deformation traditionally occurs in periods from 35 to 60 years, when a person’s body mass index and muscle condition undergo major changes. When flattening develops, it is extremely important to prescribe an individual, most effective course of treatment. The selection of the main method of therapeutic intervention is chosen by the orthopedist. There may be a massage, wearing special shoes, surgery - in case of significant deformation. If the patient experiences pain, the doctor may prescribe drug therapy aimed at reducing pain. When choosing loads, the degree of curvature is taken into account.

Sets of movements prescribed by a doctor gradually lead to pain relief. Special orthopedic devices are also used in therapy to enhance the effectiveness of treatment, increase the elasticity of ligaments, and improve blood circulation.

The presence of arthrosis and other diseases of the joints or muscles is taken into account when correcting the shape of the arch of the foot, prescribing more gentle loads. The instructions issued by the specialist should be strictly followed. To avoid hitches during home exercises, you should stock up on the necessary equipment in advance.

To conduct classes you should prepare:

a place for daily activities - there may be a rug on the floor or a special mat;
thin cotton socks (if possible, it is better to do the workout barefoot);
comfortable shape that does not restrict movement;
equipment for training - a ball, pencil, special massage mats will help with home exercises.

Exercise therapy for transverse flatfoot is becoming an important component of the treatment of adults. If a disorder is detected in a child, it is necessary to take into account the intensity of growth, physical activity. He can engage in physical activity only under the supervision of parents or coaches.

Possible complications and contraindications

You can perform physical therapy for feet with transverse flatfoot with virtually no restrictions. Unlike longitudinal strains, the exercises do not place significant stress on the foot, knee, or entire leg. There are general recommendations for imposing restrictions on therapy. These include:

Dizziness, general weakness, loss of coordination during classes.
The presence of fever, fever, general inflammatory diseases.
Open wounds on the surface of the foot, injuries and fractures that prevent possible movement of the foot.
The presence of other severe pathological conditions that do not allow therapy to be carried out sufficiently effectively. With hallux valgus, the load on the inner arch of the foot is eliminated.

Other contraindications include performing exercises at the initial stage from a standing position. Orthopedists recommend starting therapy directly with options that provide minimal load on the foot. These include sitting and lying positions. During the treatment of transverse foot deformity, it is recommended to avoid heavy lifting, prolonged static loads on the body - they can increase the risk of developing severe forms of the disease.

The purpose of exercise therapy for flat feet is intended to influence many parts of the pathological process. Therapeutic exercise is the most effective method fortifications muscle tone and normalization of blood supply.

Complex physical therapy to support the arch of the foot

At making the right choice exercises and performing them daily for several months, specialists from domestic rehabilitation centers manage to stop the progression of flattening of the foot.

The main task of exercise therapy for a flat arch is to achieve the required position of the arch and record the achieved results. The list of exercises includes varieties for strengthening muscle groups:

metatarsal toes;
plantar aponeurosis;
calcaneus;
ankle joint;
shins and thighs.

The most efficient charging for flat feet, it is carried out using complexes to stimulate several muscular systems simultaneously. For this, not only exercises are used in standing, sitting or lying positions, but also auxiliary objects are used (gymnastic sticks, inclined planes, geometric cubes).

Physical therapy for flattened feet

Flattening of the foot can develop in several scenarios. Flat valgus deformity is characterized by a downward deviation of the metatarsal bones, and the big toe is directed outward.

The longitudinal foot is flattened in the middle part. Normally, in this area, important anatomical structures of the sole (muscles, ligaments, nerves) are hidden from compression when supporting the floor.

Flat varus deformity is the opposite. With it, the thumb is displaced inward and overlaps with the others.

The combined variant of pathology is manifested by a combination of several types at the same time. It takes a long time to treat it, but even the most intense exercise therapy for flat feet cannot guarantee a person positive effect from exercise because this pathology causes disturbances in many structures: blood supply, plantar aponeurosis, skeletal system, nerves and even veins.

The therapeutic effect of physical therapy is designed to increase the strength and resistance of muscles to the action of provoking factors. By using the right complex exercises for a person with contractures (adhesions) that prevented him from walking, learning to overcome pain.

A pronounced degree of flat foot is often combined with internal deviation of the heel bone with a shift in the vertical axis of load distribution to ankle joint(clubfoot). Only physical therapy in combination with wearing orthopedic insoles allows a person to get rid of movement restrictions in this case.

Standing on your toes to strengthen the plantar aponeurosis

When performing exercise therapy for the legs, you should know important principles:

start exercising only after determining the correct position of the foot;
do not do gymnastics that is not recommended by doctors for your pathology;
charging efficiency increases when walking barefoot on rocks, pebbles and sand every day;
Special exercises should be used as strengthening procedures (walking on heels, toes, on an inclined plane). For correction, ribbed boards and gymnastic sticks are often used;
All types of exercises with a flattened arch are best combined with exercises to normalize the tone of the back and correct posture;
The effectiveness of physical therapy for flat feet is assessed based on an analysis of the person’s condition (disappearance of pain and discomfort).

Fixing bandage for physical therapy.

Therapeutic exercises for the legs are determined individually in each specific case. For home exercises, we recommend choosing the ones most suitable for you from the following list:

in a lying position, stretch your arms along your body, spread your legs slightly to the sides and clench and unclench your fingers for 2-5 minutes;
while lying down, rotate your feet in a circle;
Grasp the ball with the soles of your feet and move it back and forth. The mass of the ball should not exceed 1 kg;
When lying on your stomach, place your legs together and slowly lift left leg up. At the same time, it is recommended to slightly raise your body. After this, repeat the exercise on the other side;
sit on a chair and spread your feet. Make a fist right hand, and then squeeze it tightly between your knees. Lift the inside of your foot and press the outside of your foot close to the floor;
sit on a chair, stretch along it lower limbs. At the same time, place your feet parallel. The front parts and fingers must be pulled towards you and turned outward towards the gentle movement of the lower leg;
sit on a chair and brace the front of your feet. Stretch your legs and use a tourniquet and connect them together. Then use your legs to overcome the resistance as you pull the tourniquet towards you. This exercise is very useful for flat hallux valgus with transverse flatfoot;
In a standing position, it is recommended to place your feet shoulder-width apart and lower your arms down along your body. When rising on your toes, you should fix the position for a few seconds and then return to the starting position;
If you rest on the outside of your foot and open and close your toes, you get a great workout for the longitudinal arch.

Exercise with a ball to strengthen the plantar arch

Special physical therapy is aimed at training the peroneus longus muscle, which provides lateral rotation of the front of the foot. With its insufficient functionality, an outward deviation is formed, which is often observed in children after birth.

Over time, the ligamentous-muscular aponeurosis strengthens, so clubfoot disappears. It appears again after a flat valgus or varus foot has formed, in which the peroneus longus muscle is often in a state of hypertonicity. To normalize its properties, the following physical therapy for flat feet is recommended:

lying on your back, perform alternating and simultaneous pulling on your toes, but at the same time outer part the soles should go down and up;
resting your feet on the floor, spread your legs to the sides;
allow one leg to slide relative to the other in a supine position for 5 minutes;
lift your heels 15-20 times, but your toes should not lift off the floor.

The following exercises are performed while sitting:

ensure supination and pronation of the feet (adduction and abduction) along with flexion of the toes;
grab the ball and lift it as high as possible (20-25 repetitions);
If you have a cloth rug at home, try lifting it with your toes;
grab a pencil or pen with your fingers and draw a geometric figure on paper;
spread your knees with your feet placed on the outer edges.

Therapeutic gymnastics in a standing position:

rotate your torso in a certain direction, but without moving your feet from their place;
rise on your toes with support on the outer part of your leg;
“swallow” is useful for children and adults with flat valgus deformity. Stand on one leg and take the other back. Move your body towards your supporting leg;
exercises with a gymnastic stick, as well as half-squats and full squats for several minutes, are effective in longitudinal and transverse flattening of the arch;
in the evening on the couch, watching TV, we recommend grasping small objects with your toes to fix the functionality of small muscle groups along the metatarsal bones;
often walk on inclined planes that have a cross-section of several sides;
perform adduction and abduction of the front and outside of the foot several times a day.

Resultant summary of the article

Exercise "ship" to maintain the foot in a physiological state

To summarize the article, we note that rehabilitation and treatment for a flat arch are fraught with great difficulties. In addition to the need for daily therapeutic exercises, a patient with flat feet often faces difficulties regarding psychological adjustment. It is a rare person who has such volitional efforts that he can perform monotonous gymnastic procedures several times a day.

If you are not ready for regular exercise, you may not even begin to treat your flat arch. exercise therapy complex, since it will not bring the desired effectiveness.

It should also be noted that the effect of physical therapy can quickly disappear if the shoes are chosen incorrectly. Make sure it meets the following specifications:

the medial edge is straight and spacious;
heel height – no more than 4 cm;
material – genuine leather.

In the initial stages of foot flattening, it is very important to have special corrective insoles for shoes. They will allow the muscles to regain tone and maintain the arch in its normal position. You can do gymnastic exercises in them without serious health consequences.

Thus, exercise therapy for flat feet is a necessary and mandatory method of treatment for a long time. The complex must be selected individually by a qualified orthopedic traumatologist.

A transverse foot or hallux valgus is a very common pathology among women over 35 years of age. It also occurs in men and children, but much less frequently. This is due to the fact that the transverse arch of the foot may disappear due to increased loads on the front part and toes. This most often occurs in adults when wearing high-heeled shoes. Foot deformity in this place can also be caused by overweight, standing in one place for a long time, foot injuries or certain diseases.

Few people suffering from such deformity know that treating transverse flatfoot only with the help of medications or folk remedies is ineffective. Although numerous reviews of modern drugs designed to remove the “bone” on the leg note that they significantly improve the condition and relieve pain. But since the cause of deformation is weakness of muscles and ligaments, as well as displacement of bones from their normal position, it is better to use other methods to get rid of the pathology.

Features of treatment of transverse flatfoot

It is impossible to completely correct transverse foot deformity, but it is quite possible to stop its development. To do this, you need to determine in time that pain in the legs and changes in gait are due to flat feet.

To do this, you need to consult a doctor. Only a specialist can choose the right treatment depending on the degree of flat feet. It can be conservative, including several methods of influencing the foot, or operative. Surgical correction of deformity is used for grades 2 and 3 flat feet.

Conservative treatment of flat feet in adults is effective only in the initial stages of the disease, but for this it must be comprehensive. Its objectives are to relieve pain and inflammation, slow down deformation processes, and normalize the functioning of the muscular-ligamentous apparatus. Therefore, when choosing a therapy, you first need to determine the degree of flat feet and the characteristics of the foot deformation. The most commonly used methods are:

The most effective are special insoles for transverse flat feet or interdigital inserts;
It is imperative to limit the load on the foot, for example, avoid increasing weight or prolonged standing;
it is important to choose the right shoes, avoid narrow toes and high heels; perhaps, on the recommendation of a doctor, it is better to choose orthopedic shoes;
regular massage;
therapeutic exercises;
used for severe inflammation and pain medicines in the form of tablets or ointments;
physiotherapeutic methods;
foot baths or other treatments are also effective traditional methods.

Physical therapy is one of the most effective methods of treating flat feet.

Therapeutic exercise

The most effective method to correct foot deformity is therapeutic exercises. Special exercises affect the very cause of flat feet - weakened muscles and ligaments. To put the metatarsals in place and fix the first toe in correct position, you need to strengthen the ligaments that would hold it.

The difficulty of using exercise therapy for transverse flatfoot is that there are very few muscles in this place that can be affected. Therefore, gymnastics is effective only in the initial stages of the disease. There are exercises that help slow down the deformation in grade 1 transverse flatfoot.

Which one is best to choose is best advised by your doctor, because the disease develops differently in each person. The specialist will select a set of exercises that will help stop the growth of the “bone”. Such gymnastics should be performed daily, for at least 15-20 minutes. It is advisable to perform some exercises several times a day. They are simple, and you can do them not only at home, but also at work, if you can take off your shoes.

If you have flat feet, it is effective to walk on the outer part of your foot. At the same time, you need to bend your fingers. Then tiptoe around a bit.
Most exercises for transverse flatfoot are performed while sitting on a chair. You need to squeeze and relax your toes several times. Then perform turns of the feet, rotation with them.
To strengthen the muscles associated with the first finger, the following exercise is useful: join your legs and stretch them in front of you. Bend your left foot, bringing its front part under your right. Repeat the same with the other leg.
It is useful to lift a ball and various small objects with your feet - pens, batteries. You can try to crumple the newspaper laid out on the floor into a ball with your feet. Or crumple and then smooth out a piece of fabric.
Hold a pencil between your toes and try to draw some shapes or letters on a piece of paper.

Foot massage can be performed independently, several times a day, then it will have a greater effect

Massage for the treatment of transverse flat feet

This method not only helps relieve pain and muscle spasms. Massage strengthens the ligaments and also helps return the bones to their normal position. This method is necessarily included in the treatment of hallux valgus. It is especially effective for grade 1 flat feet, but in the later stages of the development of the disease it is also prescribed.

Massage includes techniques such as rubbing and kneading the foot, pressing with a fist on the sole. In addition, the impact on the lower back, hips and legs is effective. It improves blood circulation, relieves swelling and fatigue.

An effective massage for transverse flat feet can be performed independently at home. This is how the feet are affected. You need to rub them, knead all the muscles, move your fingers, knead the plantar part. For self-massage, you can also use special orthopedic massage mats or various needle massagers. It is useful to roll a rolling pin, a bottle, or walk on pebbles on the floor.

Various toe spacers, inserts and orthotics help slow down deformation and return the foot to its function.

Orthopedic devices for the treatment of flat feet

Shoes are what most often contribute to the development of flat feet. Therefore, people who have already developed foot deformity need to carefully choose it. Orthopedic shoes can not only compensate for lost foot functions, but also relieve pain and reduce leg fatigue. It must be made of genuine leather according to individual sizes. If the deformation is not yet severe and orthopedic shoes are not required, the doctor will advise which one is better to choose:

It is better to try it on at the end of the day, when the leg becomes larger;
the heel should be no higher than 4 cm;
narrow pointed noses should be avoided;
try to choose shoes made of soft materials;
it is desirable that there is an instep support on the sole;
it should be free - at least 1 cm of margin is needed in the nose.

Special orthopedic insoles have been developed, which are very effective for transverse flat feet. They help reduce the load on the toes, enhance the shock-absorbing properties of the foot, and improve blood circulation. But for such a remedy to work, it is necessary to select insoles individually on the recommendation of an orthopedist. After all, if orthopedic devices are used incorrectly, they can only cause harm.

Correctly chosen shoes are one of the methods for treating transverse flat feet

In addition to insoles for transverse flat feet, various instep supports, inserts, and intertoe separators are used. They can be worn with regular shoes, as long as they are comfortable and do not have high heels. Various cushions and soft pads are placed in shoes below the location of the corns. This will prevent new calluses from appearing and relieve pain. Arch supports and insoles reduce the load on the foot and support its arch. There are also wide insoles-ties in the form of an elastic band that help fix the finger and stop its deformation. But it is recommended to wear them no more than 2 hours a day.

Traditional treatment of hallux valgus

Despite the recent widespread belief that you can get rid of the “bone” with the help of various ointments and compresses, such remedies only relieve pain. Since transverse flatfoot occurs when muscles and ligaments are weakened, it is impossible to correct the deformity using only such methods. But folk remedies effective as an adjuvant treatment. They help reduce pain, swelling and inflammation.

Hot foot baths work best - 40-50 degrees. Most often they are made with sea salt, since this composition effectively relieves swelling. But baths with a decoction of chamomile, sage, linden, and essential oil lavender or roses. You need to keep your feet in the water for 15-20 minutes, and first you need to massage your feet.

Sometimes it is recommended to lubricate the bone with iodine solution, tincture of dandelion flowers with iodine, vinegar, ointment with mustard and bodyaga, or make compresses from propolis. But any traditional methods should be used carefully, and only in addition to therapy prescribed by a doctor.

Other treatments

To relieve pain, swelling and inflammation due to complications of hallux valgus, medications and physiotherapeutic procedures are often prescribed. Nonsteroidal anti-inflammatory drugs based on diclofenac, indomethacin or ibuprofen can be used orally or externally. Mud applications, paraffin treatment, acupuncture, magnetic therapy, medicinal electrophoresis and other procedures are also effective.

The easiest way to get rid of transverse flatfoot is to use complex treatment prescribed by your doctor.

Surgery for transverse flatfoot

Basically, they try to treat this disease with conservative methods. But if this does not work, the pain in the legs intensifies, and the deformity continues to increase, surgery is necessary. It is done for transverse flatfoot of 2 or 3 degrees.

Modern methods of surgical treatment can not only stop the progression of the disease, but also completely correct the shape of the foot. The main goal of such an operation is to restore the patient’s ability to move comfortably. In addition, the osteochondral growth on the foot, known as the bunion, is removed. This returns the leg to an attractive appearance.

But, despite the fact that surgical treatment for flat feet is so effective, few people decide to undergo it. They are stopped by the high cost of the operation and the long period of recovery and rehabilitation.

Various surgeries are now used to correct deformities of the transverse arch of the foot. This can be a dissection of the ligaments of the base of the metatarsal bones, a brace of the forefoot, fixation of the transverse arch using the Ilizarov apparatus, truncation of the heads of the metatarsal bones, or articular plastic surgery. The Shede operation is considered the most effective. Its purpose is to remove a bone growth on a joint thumb, after which the metatarsal bone is fixed in the correct position with a special tape.

Surgery is now considered the only way to completely cure transverse flatfoot. If the operation is performed correctly and the doctor’s recommendations are followed, there will be no recurrence of the disease.

Treatment of transverse flatfoot should begin as early as possible. This deformity cannot be completely corrected, but it is possible to significantly improve the shape of the foot, restore freedom of movement and relieve pain if you follow all the doctor’s recommendations.

Flat feet are considered an unpleasant disease. It is quite possible to fight the violation by defending your own good health in the fight. Remember, with flat feet the whole organism suffers:

joints of the lower extremities;
spine;
brain.

The danger of developing serious diseases pushes a person to begin immediate work.

Flat feet are divided into two types:

longitudinal;
transverse.

Each exhibits individual characteristics. The differences do not affect the treatment technique too much, but you need to know the specifics in order for the gymnastics to be extremely effective.

Longitudinal flatfoot

Longitudinal flatfoot is a flattening of the longitudinal arch of the foot. Signs of the type of violation:

narrow foot;
transferring weight to the inside of the foot when walking;
bevelling shoes inward;
wear of heels on the inside.

In case of treatment, you will need to focus on basic exercises, but completely turn off pronation of the feet - transferring weight to the inner arch. is not considered a death sentence, feel free to take up treatment.

Transverse flatfoot

Gymnastics seems difficult due to increased complexity the actual disease. Transverse flatfoot is associated with flattening of the transverse arch of the foot. The foot looks wide, significant gaps will appear between the toes, larger than those established by the norm. It is important that transverse flatfoot leads to severe loads that are transferred to the veins and nerve endings of the feet. They get compressed when walking and standing.

Initially, the pressure does not seem dangerous, but gradually the harm becomes obvious. Looks doubly good when combined with overweight, multiplying the negative impact on the legs. If we talk about exercises to treat the disease, the above options are performed except for spreading the toes, but it is permissible to safely use foot movements.

Treatment of transverse flatfoot

Separate medical complexes designed for children, treatment of flat feet in early age considered the most effective. Gymnastics begins with strengthening the muscles of the foot. A simple exercise - flexion and extension of the feet. Then they are reinforced by catching and releasing small balls. No difficulties are foreseen; after a couple of attempts a person gets the hang of it.

Exercise therapy is reinforced with the help of non-standard body movement - bringing the heels together while maintaining the position of the toes. Now the exercises for the feet will require more energy - start squeezing the rubber ball and hold it in a compressed position as long as you can. Now you need to slide forward and backward with your feet, using the efforts of your fingers. The exercise is sometimes used in rhythmic gymnastics.

The ball is a convenient tool for training the feet, now the task becomes more complicated - there are exercises for the feet ahead, where you will need to lift different objects. It can no longer be done at exercise therapy, but at home, increasing the effectiveness of treatment.

Many people remember an interesting tool similar to a mathematical abacus. Rolling your feet on the balls allows you to activate the foot, improve blood circulation in the affected area, and allow the feet to receive a non-standard load, which sends useful signals to the body. Remember simple but useful physical therapy exercises: raises on toes, jumping in place with full straightening of the feet relative to the rest of the body and other non-standard loads, which in ordinary life are not carried out by the feet for months.

How often to do gymnastics

The foot exercises described above are not considered difficult. Doctors recommend making exercise therapy a lifestyle, getting rid of the disorder, and continuing to strengthen your feet. Movement is good for the body. Those who have recovered begin to recommend gymnastics to friends; a good example is contagious.

Who is allowed to practice

Foot exercises are designed for the average person suffering from transverse flat feet; in selected cases, consultation is required. If it’s not just flat feet, doctors have repeatedly noted that this form requires special control; before starting gymnastics, visit an orthopedist. The doctor will help you develop an individual technique. When the complex degree of flatfoot is corrected, it will be possible to move on to the standard program.

Additional methods

It is possible to cure transverse flat feet with the help of gymnastics; other methods of treating flat feet and strengthening the foot are also known.

foot massage;
foot baths;
orthopedic insoles;
orthopedic shoes.

Foot massage

Exercises for the feet give good load. Acupressure is encouraged, achieved only through massage. The procedure includes rubbing and squeezing the foot, stroking with the back of the hand. In the hands of an instructor it will become a formidable weapon against flat feet. Although it must be remembered that exercise therapy is the basis of treatment.

Foot baths

Exercise and massage seem like a little stress for sore feet. It is worth taking relaxing baths. The composition includes different ingredients:

sea salt;
linden;
sage;
plantain;
chamomile.

A simple one will do hot water, but decoctions of such herbs are many times more effective.

Orthopedic insoles and inlays

Transverse flatfoot is treated with orthopedic insoles and inlays. This is an auxiliary method, but effective. The effectiveness of exercise therapy is high, but with the help of constant support of the foot in the correct position, the result will come much faster.

Orthopedic shoes

The method is ideal if severe flat feet are diagnosed. Shoes are made to order and according to modern technologies, will lead to a decrease in pain, an increase in the threshold of fatigue and will allow you to regain the pleasure of walking.

The effectiveness of therapeutic exercises

Any medical procedure of those presented is not 100% effective. If we talk about proportions, therapeutic exercises provide 70% of the total beneficial effect in the treatment of flat feet, the other four methods provide 5-7% each. Any medical procedure has a chance of success, it is not always 100%, which means you need to try twice as hard as doctors recommend. Transverse flatfoot can become a permanent disease or change your life for the worse.

The human leg is a combination of ligaments and bones that act as a damper regardless of the activity performed. In addition, the foot protects the pelvic bones and spine from heavy loads.

It is not uncommon for it to become deformed for some reason. Compaction or change in the foot immediately affects the musculoskeletal system, since there is no shock absorption. If there is any discomfort when walking, you should immediately check your flat feet. The consequence of this disease is problems with the spine, which suffers along its entire length.

Before you begin treating flat feet at home, you need to understand the causes of this pathology.

Flat feet in adults: causes

According to statistics, in approximately 3% of the population, immediately after birth, the symptom of flat feet, latent or pronounced, is determined. The reason for this lies in heredity. However, in addition to congenital, one can observe a physiological deformation, which is much more common. In children, a natural disease occurs due to the immaturity of the arch of the foot.

Few people know how to determine flat feet at home. Often the symptoms of pathology manifest themselves quite noticeably in adolescents. During the period of a particularly sharp jump in bone growth, the muscle and ligament systems simply cannot keep up with them, thereby provoking foot deformation. A larger percentage of pathologies occur in children who are not very interested in outdoor games and sports.

The development of flat feet in adults is accompanied by many factors.

The most important are the following:

Important: When the first symptoms of flat feet appear, you should consult an orthopedic doctor. Only a specialist is able to correctly determine the degree and cause of the pathology, and prescribe therapy appropriate to the case.

Types of flat feet

Before starting therapy, it is necessary to determine the degree of flatfoot. The classification of types of pathology is as follows:

transverse;
longitudinal;
mixed.

The first form of the disease involves a decrease in the arch of the transverse axis, and the foot becomes much wider than before. The longitudinal shape is characterized by the presence of a flat foot in the longitudinal direction. Changes in mixed pathology occur in both directions.

Consequences of the disease in adults

Many people want to know how to get rid of flat feet, since the pathology entails a number of consequences.

These include:

increase in the length and width of the foot (usually by 1-2 sizes);
change in a person's gait;
the occurrence of pain during exercise (not only when moving, but also in a standing position);
swelling of the limbs;
projection of pain to the spine and lumbar region.

Sometimes, due to interruptions in the blood supply to the legs, symptoms appear varicose veins veins

Is it possible to eliminate flat feet on your own?

This question interests everyone who is faced with foot deformation. You can get rid of them before they reach 6-7 years of age. Patients more mature age It will not be possible to eliminate flat feet, but regular correction is a prerequisite.

So at home? We get rid of the disease gradually. The first step is to use certain general strengthening measures. It is necessary to adjust your daily diet and improve your immunity. Will not be superfluous various exercises, frequent walks.

It is easy to develop flat feet; treatment in adults at home, however, is not so simple. In order for such treatment at home to bring results, several rules and recommendations must be followed.

Here are the most important ones:

Important :It will not be possible to eliminate flat feet only by using special insoles and recommended shoes. Therapy involves comprehensive measures also aimed at strengthening the ligaments of the legs and muscles of the lower parts of the spinal column.

Video

Video - Gymnastics for foot deformities

Therapeutic exercises at home

At home, treatment for flat feet in adults includes: special gymnastics. Therapeutic exercises It is recommended to carry out a fairly long period of time, about 2-3 years. In this case, classes should be regular, 2-3 times a day for 20-30 minutes to complete each set of exercises.

It is very important to correctly distribute the load during classes. Otherwise, you can subject the body to serious tests, the consequences of which are very difficult to get rid of. There are several exercises to correct a deformed foot.

Here are some of them:

The exercise is performed in a standing position in one place. You must first stand on outside feet, and then slowly stand on tiptoes.
The starting pose for the exercise is similar to the previous one. Hands should be fixed on the belt, legs should be placed on the outside of the feet. The key stage is turning the body in different directions.
Starting position – arms extended upward. It is necessary to walk slowly on your toes.
The starting position is to fix your hands on your belt. It is necessary to walk slowly on your heels.
Hands still remain on the belt. Walking must be done on the outside of the foot.
Hold a small object (such as a tennis ball) between your feet. Walk in this position on the outside of the foot.
Starting position – sitting with legs extended forward. It is necessary to slowly bend and straighten your toes.
Take a position similar to the previous one. You should try to grab a small oblong object (for example, a pencil or pen) with your toes and lift it off the floor.
The starting position is sitting, legs bent at the knees. In this position, you should first spread your heels as wide as possible, and then return them to their original position. During the exercise, you cannot move your toes.

If walking on a rocky surface is important in the summer, then in the cold season it is very problematic to carry out this exercise. You can resort to using a massage mat, which is quite simple to make. For this, small pebbles, buttons, shells, etc., fixed with an adhesive base on thick fabric or an unnecessary rug of a convenient size, are useful.

In the fight against flat feet at home, it is important to remember that the effect will be achieved only with timely and regular therapy. Also, a competent specialist can tell you how to check and treat the pathology.