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 physiotherapy are recommended by orthopedists for the correction of a certain type of foot deformity. Appointment is made at any stage of the disease, in an amount corresponding to age and physical health patient. A complex of exercise therapy is used during the recovery period after operations to prevent atrophy of the muscles of the limb. Exercises are prescribed by orthopedists. They are a home exercise program. The main goal is to ensure regular placement of the arch of the foot in the correct position. In addition to a general improvement in the patient's condition, regular exercise makes it possible to influence the initial factors that provoked the disease, and speeds up the correction process. To achieve positive results during therapy helps regular exercise, according to the doctor's recommendations.

Physiotherapy exercises are prescribed in the general complex of therapy for curvature of the position of the foot. The selection of exercises depends on the severity of the deformity. Treatment gymnastic exercises transverse flatfoot allows you to achieve the results:

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

Depending on the chosen set of exercises for therapeutic exercises, the time to achieve the desired results varies. When several methods are combined at once, it is possible to significantly accelerate the effectiveness of therapy. Correction of curvature in the transverse direction with the help of a complex of exercise therapy can be prescribed in the complex of rehabilitation after surgery, using conservative methods to combat the deformity of the arch of the foot.

Overview of Basic Exercises

There are many options for exercise - Physical Culture allows you to achieve significant results. You definitely need a warm-up before doing the main complex. If during training in the foot pain or other alarming symptoms are observed, you should inform your doctor. A prerequisite curvature correction is the regularity and consistency of action.

Popular core exercises include:

General options. During the warm-up, you can perform rotational exercises from a prone position. circular motions feet or lifting on toes with a delay at the top point of up to 15 seconds. The exercise is included in the course according to the Bubnovsky method. Stretching is carried out, walking in place with the transfer of the load from the toe to the heel, from the outside to inside feet.
From a standing position. Alternate heel and toe raises. Squats with emphasis on heels and toes in series. Jumps on both legs, alternately on one leg.
From a sitting position. You will need to use a support chair with a high comfortable back. Sitting, alternately tear off the heel, then the toe part of the foot from the floor. Can be done separately for each leg. With support on the lower leg, holding the foot on weight, perform rotational movements. Picking up small items - pencils, toys, chess pieces from the floor with your toes. Work with gymnastic stick- it needs to be rolled, paying special attention to the area of the arch of the foot.
From a prone position. Clapping heels. The legs divorced at the knees must be connected in the area of \u200b\u200bthe soles, spreading the knees to the sides. The toes are constantly in contact, the heels come off each other, and reconnect.

At the end of classes, a light jog in place is recommended, repetition warm-up exercises. As a preventive measure, it is recommended to use special massage balls and platforms with spikes, allowing to ensure the 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 in the arch of the foot. Taking baths with special additives will help improve well-being.

Rules for exercise therapy for adults

Therapeutic exercises used for transverse flat feet are prescribed for adults with flattening of a normally formed arch of the foot under the influence of external factors. Among the concomitant causes of the disease are:

the presence of excess weight in excess of normal indicators;
wearing shoes with high heels;
prolonged standing in a standing position during the day;
pregnancy;
weight lifting;
lack of physical activity - hypodynamia.

The purpose of exercises for transverse flat feet is made taking into account the severity of the disease. The development of this type of deformation traditionally falls on periods from 35 to 60 years, when the body mass index of a person, the state of the muscles undergo major changes. With the development of flattening, it is extremely important to prescribe an individual, most effective course of treatment. The choice of the main method of therapeutic effect is chosen by the orthopedist. Maybe massage, wearing special shoes, surgery - with a significant deformation. If the patient is in pain, the doctor may prescribe medication to reduce pain. When choosing loads, the degree of curvature is taken into account.

The complexes of movements prescribed by the doctor gradually lead to pain relief. Special orthopedic devices are also used in therapy, which make it possible to enhance the effectiveness of treatment, increase the elasticity of the 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 charging, 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 exercise barefoot);
comfortable shape that does not restrict movement;
equipment for training - a ball, a pencil, special massage mats will help in homework.

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

Possible complications and contraindications

It is possible to perform physiotherapy exercises for the feet with transverse flat feet with virtually no restrictions. Unlike longitudinal deformations, exercises do not put a significant load 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, inflammatory diseases of the general profile.
Open wounds on the surface of the foot, injuries and fractures, excluding the possible movement of the foot.
The presence of other severe pathological conditions that do not allow effective therapy. With hallux valgus, loads on the inner arch of the foot are excluded.

Other contraindications include performing exercises at the initial stage from a standing position. Orthopedists recommend starting therapy directly with options that provide minimal stress on the foot. These are the sitting and lying positions. During the treatment of transverse deformity of the foot, 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 appointment of exercise therapy for flat feet is designed to influence many links in the pathological process. Therapeutic exercise is the most effective method fortifications muscle tone and normalization of blood supply.

Complex physiotherapy exercises to support the arch of the foot

At right choice exercises and their daily performance for several months, specialists of domestic rehabilitation centers manage to stop the progression of flattening of the foot.

The main task of exercise therapy with a flat arch is to achieve the required position of the arch and fix the achieved results. The list of a set of exercises includes varieties to strengthen muscle groups:

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

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

Therapeutic exercise with a flattened foot

Flattening of the foot can develop in several scenarios. Flat valgus deformity is characterized by the deviation of the metatarsal bones from top to bottom, while the thumb 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 supported on the floor.

Flat varus deformity is the opposite. With her, the thumb is displaced inwards and superimposed on others.

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

The therapeutic effect of physiotherapy exercises is designed to increase the resistance and resistance of muscles to the action of provoking factors. With the help of the right set of exercises, a person with contractures (fusions) that prevented him from walking, learn to overcome pain.

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

Standing on the toe to strengthen the plantar aponeurosis

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

start the lesson 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 with daily walking barefoot on stones, pebbles and sand;
as fixing procedures, special exercises should be used (walking on heels, toes, on an inclined plane). Ribbed boards, gymnastic sticks are often used for correction;
all types of exercises with a flattened arch are best combined with exercises to normalize the tone of the back, correct posture;
assessment of the effectiveness of physiotherapy exercises with a flat foot is based on an analysis of the human condition (disappearance of pain and discomfort).

Fixing bandage for performing physiotherapy exercises.

Therapeutic gymnastics for the legs is determined individually in each case. For homework, we recommend choosing the most suitable for you from the following list:

in the prone position, stretch your arms along the body, spread your legs slightly apart and perform squeezing and unclenching your fingers for 2-5 minutes;
in the supine position, rotate the feet in a circle;
grab the ball with the soles of your feet and move it back and forth. The mass of the ball must not exceed 1 kg;
while lying on your stomach, place your legs together and slowly lift left leg up. At the same time, it is recommended to slightly raise the body. After that, repeat the exercise with 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 inner sides of the foot and press the outer parts close to the floor;
sit on a chair, stretch your lower limbs along it. Keep your feet parallel while doing this. 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 fix the front of the foot. Draw out the legs and use a tourniquet and connect them together. Then overcome the resistance with your feet while pulling the tourniquet towards you. This exercise is very useful for flat valgus foot with transverse flat feet;
in a standing position, it is recommended to place your feet shoulder-width apart, and lower your arms down along the body. Rising on toes, you should fix the position for a few seconds, and then return to the starting position;
if you lean on the outer part of the foot, unclench and squeeze your toes, you get an excellent training of the longitudinal arch.

Ball exercise to strengthen the plantar arch

Special physiotherapy exercises are aimed at training the long peroneal muscle, which provides a 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 becomes stronger, so the clubfoot disappears. It appears again after a flat valgus or varus foot has formed, in which the long peroneal muscle is often in a state of hypertonicity. To normalize its properties, the following physiotherapy exercises are recommended for flat feet:

lying on your back, perform alternate and simultaneous pulling of the socks, but at the same time outer part soles should rise and fall;
resting your feet on the floor, spread your legs to the sides;
ensure that one leg slides relative to the other in a supine position for 5 minutes;
lift the heels for 15-20 times, but the socks should not come off the floor.

The following exercises are performed while sitting:

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

Therapeutic exercises in a standing position:

rotate the torso in a certain direction, but without moving the feet from their place;
rise on toes with support on the outer part of the leg;
"swallow" is useful for children and adults with flat hallux valgus. Stand on one leg and take the other back. Take the body to the side of the supporting leg;
exercises with a gymnastic stick, as well as half-squats and full squats for several minutes are effective for longitudinal and transverse flattening of the arch;
in the evening on the couch, watching TV, we recommend grabbing 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 faces;
perform adduction and abduction of the front and outer part of the foot several times a day.

Article result

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

Summing up the article, we note that rehabilitation and treatment with a flat arch are fraught with great difficulties. In addition to the need to perform daily therapeutic exercises, a patient with flat feet often encounters difficulties regarding psychological adjustment. A rare person has such strong-willed efforts that he can perform monotonous gymnastic procedures several times a day.

If you are not ready for the regularity of charging, you can not even start treating a flat arch. exercise therapy complex, as it will not bring the desired efficiency.

It should also be noted that the effect of physiotherapy exercises can quickly disappear with the wrong selection of shoes. Make sure it meets the following specifications:

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

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

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

Cross-spread foot or hallux valgus is a very common pathology among women after 35 years. 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 fingers. This most often occurs in adults when wearing shoes with high heels. Deformation of the foot in this place can also cause excess weight, prolonged standing in one place, foot injuries or certain diseases.

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

Features of the treatment of transverse flat feet

Correcting the transverse deformity of the foot is completely impossible, but it is quite possible to stop its development. To do this, you need to determine in time that pain in the legs and a change in gait occur precisely because of flat feet.

To do this, you need to see 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 at once, or operational. Surgical correction of the deformity is used for 2 and 3 degrees of flat feet.

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

the most effective are special insoles for transverse flat feet or interdigital liners;
it is imperative to limit the load on the foot, for example, avoid weight gain 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;
physiotherapy;
with severe inflammation and pain are used medications in the form of tablets or ointments;
physiotherapy methods;
foot baths or others are also effective folk methods.

Therapeutic exercise is one of the most effective methods of treating flat feet.

Physiotherapy

The most effective method to correct the deformity of the foot is therapeutic exercises. Special exercises affect the very cause of flat feet - weakened muscles and ligaments. To put the metatarsal bones 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 flat feet 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 deformity with 1 degree transverse flat feet.

Which of them is best to choose, the doctor will best advise, because each person develops the disease in different ways. The specialist will select a set of exercises that will help stop the growth of the “bone”. Such gymnastics should be performed daily, at least 15-20 minutes. Some exercises are desirable to perform 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.

It is effective for flat feet to walk on the outside of the foot. The fingers must be bent. Then walk a little on tiptoe.
Most exercises for transverse flat feet are performed while sitting on a chair. You need to squeeze and relax your toes several times. Then perform turns of the feet, rotation by them.
To strengthen the muscles associated with the first finger, this exercise is useful: connect your legs, stretch them in front of you. Bend the left foot, bring its front part under the right. Repeat the same with the other leg.
It is useful to lift the ball with your feet, various small objects - pens, batteries. You can try to crumple the newspaper laid out on the floor into a ball with your feet. Or wrinkle, and then smooth out a piece of fabric.
Hold a pencil with your toes and try to draw some shapes, 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 deformity of the foot. It is especially effective with 1 degree of 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 the fist on the sole. In addition, effective impact on the lower back, thighs and legs. It improves blood circulation, relieves swelling and fatigue.

An effective massage for transverse flat feet can be performed independently at home. In this way they affect the feet. 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 on the floor, to walk on pebbles.

Various interdigital spacers, liners and orthopedic insoles help to slow down the deformity and return the foot to its function

Orthopedic devices for the treatment of flat feet

Shoes are what most often contributes to the development of flat feet. Therefore, people who have already begun to deform the foot, you need to carefully approach its choice. Orthopedic shoes can not only compensate for the lost functions of the foot, but also relieve pain and reduce leg fatigue. It must be made of genuine leather according to individual sizes. If the deformity is still not strong, 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 arch support on the sole;
it should be free - in the bow you need a margin of at least 1 cm.

Special orthopedic insoles have been developed that are very effective for transverse flat feet. They help to reduce the load on the fingers, enhance the depreciation properties of the foot, and improve blood circulation. But in order for such a remedy to work, it is necessary to select the insoles individually on the recommendation of an orthopedist. After all, if you use orthopedic devices incorrectly, they can only do harm.

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

In addition to insoles for transverse flat feet, various insoles, liners, and interdigital separators are used. They can be worn with regular shoes, as long as they are comfortable and do not have high heels. Various rollers and soft pads are inserted into the shoes below the location of the corns. This will prevent the appearance of new corns and alleviate the pain. Arch support and insoles reduce the load on the foot and support its arch. There are also wide insoles-coupling in the form of an elastic band, which help to fix the toe and stop its deformation. But it is recommended to wear them no more than 2 hours a day.

Alternative treatment of hallux valgus

Despite the belief that has recently spread that the "bone" can be removed with the help of various ointments and compresses, such remedies only relieve pain. Since transverse flat feet appear when the 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, relieve swelling and inflammation.

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

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

Other treatments

Medicines and physiotherapy are often prescribed to relieve pain, swelling, and inflammation in complications of hallux valgus deformity. Non-steroidal anti-inflammatory drugs based on diclofenac, indomethacin or ibuprofen can be used orally or externally. Mud applications, paraffin therapy, acupuncture, magnetotherapy, drug electrophoresis and other procedures are also effective.

It is easiest to get rid of transverse flat feet if you apply the complex treatment prescribed by your doctor.

Operation for transverse flatfoot

Basically, they try to treat this disease with conservative methods. But if this does not work, the pain in the legs increases, and the deformity continues to grow, an operation is necessary. It is done with transverse flat feet 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 bone and cartilage growth on the foot, known as the "bone", is removed. This gives the leg an attractive appearance.

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

Now various operations are used to correct the deformity of the transverse arch of the foot. This can be dissection of the ligaments of the base of the metatarsal bones, screed of the forefoot, fixation of the transverse arch using the Ilizarov apparatus, truncation of the heads of the metatarsal bones, articular plasty. The Shede operation is considered the most effective. Its meaning is to remove the bone growth on the 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 carried out correctly and the recommendations of the doctor are followed, the disease does not recur.

Treatment of transverse flatfoot should begin as early as possible. Such a 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 all the doctor's recommendations are followed.

Flat feet is considered an unpleasant disease. It is quite possible to fight against a 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 start immediate work.

Flatfoot is divided into two types:

longitudinal;
transverse.

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

Longitudinal flatfoot

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

narrow foot;
weight transfer to the inside of the foot when walking;
beveling shoes inside;
wear of heels from the inside.

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

Transverse flatfoot

Gymnastics seems difficult due to increased complexity 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 fingers, more than the norm. It is important that the transverse flatfoot leads to hard loads that pass to the veins and nerve endings of the feet. When walking and standing, they are squeezed.

Initially, the pressure does not seem dangerous, gradually the harm becomes apparent. Double looks in combination with overweight, multiplying the negative impact on the legs. If we talk about exercises for the treatment of the disease, the above options are performed except for spreading the fingers, 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 is flexion and extension of the feet. Then they are reinforced by capturing and releasing small balls. Difficulties are not expected, after a couple of attempts a person masters.

Exercise therapy is reinforced by non-standard body movement - bringing the heels together while maintaining the position of the socks. Now the foot exercises will require more energy - start squeezing the rubber ball and hold it in a compressed position as much as you can. Now you need to slide back and forth with your feet, connecting the efforts of your fingers. The exercise is sometimes used in rhythmic gymnastics.

The ball is a convenient tool for training the foot, now the task becomes more complicated - ahead of the exercises for the feet, where you need to lift various objects. It is possible to do it no longer at exercise therapy, but at home, increasing the effectiveness of treatment.

Many people remember an interesting tool that looks like a math abacus. Rolling the legs on balls allows you to activate the foot, improve blood circulation in the affected area, allow the feet to receive a non-standard load that gives useful signals to the body. Remember simple but useful exercise therapy exercises: lifting on toes, jumping in place with full extension of the feet relative to the rest of the body and other non-standard loads, in ordinary life, the feet do not reach 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 the feet. Movement is good for the body. The cured 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 not just flat feet are established, doctors have repeatedly noted that special control is needed for such a form, visit an orthopedist before starting gymnastics. The doctor will help develop an individual technique. When the complex degree of flat feet is corrected, it will be possible to move on to the standard program.

Additional ways

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

Foot exercises give good load. Acupressure is welcome, achieved only with the help of 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 to be a little stressful for sore feet. Take relaxing baths. The composition includes various 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 flat feet are treated with orthopedic insoles and inlays. This is an auxiliary method, but an effective one. 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 a severe degree of flat feet is diagnosed. Shoes are made to order modern technologies, will lead to a decrease in pain, an increase in the threshold of fatigue and will allow you to return the pleasure of walking.

The effectiveness of therapeutic exercises

Any medical procedure of the 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 - 5-7% each. Any medical procedure has a chance of success, it is not always equal to 100%, which means that you need to try twice as much as doctors recommend. Transverse flatfoot can become a passing disease or change life for the worse.

The human foot is a combination of ligaments and bones that acts as a damper, regardless of the actions taken. In addition, the foot protects the pelvic bones, the spine from the effects of heavy loads.

Situations when it is deformed due to any reasons are not rare. The compaction or change of the foot immediately affects the musculoskeletal system, since there is no depreciation. If there is any discomfort when walking, flat feet should be checked immediately. The consequence of this disease is problems with the spine, which suffers along its entire length.

Before proceeding with the treatment of flat feet at home, it is necessary to understand the causes of this pathology.

Flat feet in adults: causes

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

Few people know how to determine flat feet at home. Often, the symptoms of pathology are quite noticeable in adolescents. During a period of a particularly sharp jump in the growth of bones, the systems of muscles and ligaments simply do not keep up with them, thereby provoking foot deformity. A greater percentage of pathologies occurs in children who are little fond of 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, it is necessary to seek advice from an orthopedic doctor. Only a specialist is able to correctly determine the degree and cause of the pathology, and prescribe the appropriate therapy for the case.

Varieties of flat feet

Before starting therapy, it is necessary to determine the degree of flat feet. 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 pathology entails a number of certain consequences.

These can include:

an 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 on the spine and lumbar.

Sometimes, due to the presence of failures in the blood supply to the legs, symptoms appear varicose veins veins.

Is it possible to fix flat feet on my own?

This question is of interest to everyone who is faced with foot deformity. You can get rid of them before they reach 6-7 years. Patients over middle age it will not be possible to eliminate flat feet, however, regular correction is a prerequisite.

So at home? We get rid of the disease gradually. The first step is to use certain restorative measures. You need to adjust your daily diet and boost your immunity. Will not be redundant various exercises, frequent walks.

It is easy to earn 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 should be followed.

Here are the most important ones:

Important :remove flat feet only by using special insoles and recommended shoes will not work. The therapy involves complex measures also aimed at strengthening the ligaments of the legs and muscles of the lower parts of the spinal column.

Video

Video - Gymnastics with foot deformity

Therapeutic exercises at home

At home, the treatment of flat feet in adults consists in special gymnastics. Therapeutic exercises It is recommended to carry out a fairly long period of time, about 2-3 years. At the same time, classes should be regular, 2-3 times a day for 20-30 minutes to perform 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. You must first stand outside feet, and after that slowly stand on tiptoe.
The starting position 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 foot. The key stage is turning the body in different directions.
Starting position - arms extended up. It is necessary to carry out slow walking on toes.
Starting position - fix the hands on the belt. It is necessary to carry out slow walking on the heels.
The hands are still on the belt. It is necessary to perform walking on the outside of the foot.
Hold a small object between your feet (for example, a tennis ball). Walk in this position on the outside of the foot.
Starting position - sitting with legs extended forward. It is necessary to slowly bend and unbend your toes.
Take a position similar to the previous one. You should try to grab with your toes and tear off the floor a small object of an oblong shape (for example, a pencil or pen).
Starting position - 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, it is impossible to move the socks of the legs from the place.

If walking on a rocky surface is relevant in 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 by means of an adhesive base on a dense 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 how to treat a pathology.