Beautiful, healthy legs are the result of proper care and rational physical activity. However, the modern pace and, on the contrary, a sedentary lifestyle can interfere with this. Let's get acquainted with for adults and children. Exercise will help relieve pain, strengthen muscles and correct flat feet. And this does not require special props.
Stretching
Gymnastics for the legs must begin with stretching. It is recommended for muscle spasms, and also as a warm-up, as it reduces the risk of injury when performing a strengthening complex, helps to prepare the body for exercise. Stretching should start from the feet, slowly rising up.
Exercise #1
Stand facing the wall at a distance of one meter. Stretch your arms out in front of you, slightly tilting your body. Now take turns lunging with your left, then your right foot. Slowly, keeping your heels off the floor. Hold for 15 seconds. Feel the stretch in your ankle muscles and ligaments. Perform the exercise 10 times on each leg. Breathe freely.
Exercise #2
Now you should pay attention to the hamstring. For its stretching, a fold is best suited. Sit on the floor, stretch your legs in front of you, and as you exhale, slowly lower yourself down. Try to rib cage touched her knees. To do this, keep your back straight. Hold in the crease for 10 seconds. On inspiration, you can return to the starting position. You can strengthen the stretch by pulling the toes of the feet towards you as much as possible. Repeat the exercise 9 more times.
Exercise #3
In for the feet there good exercise which allows you to simultaneously relax the lower back and gently stretch thigh muscles. To do this, lie on your back. Pull your legs in turn to your chest, lingering in position for a few seconds. Breathe freely. Repeat the exercise 5 times on each leg.
Then pull up both legs and just lie there for 30 seconds. At the same time, alternately stretch one or the other leg. The number of repetitions is arbitrary.
strengthening
Strengthening gymnastics for the legs allows you to keep your muscles in good shape, increases their endurance.
The simplest calf pumping exercise is calf raises. To do this, stand up, fix your hands on your belt. Place your feet at shoulder distance. Inhale, and as you exhale, slowly rise on your toes as high as possible. Hold this position for a few seconds, and as you inhale, return to the starting position. Repeat 10 times. To complicate this exercise, you can walk on your toes around the room for 5 minutes, slightly bending your knees.
The best exercises for strengthening the thigh muscles are lunges and squats. The effectiveness of the first depends on the depth. From the starting position while standing, inhale while inhaling, first on the right leg, while exhaling, return to the starting position. Do the same for left leg. Do 10 repetitions. Remember the position of the arms and legs in gymnastics. For high-quality performance, it is better to keep your hands at your sides. Do not twist your foot too much to avoid sprains and loss of balance.
Squats are a versatile exercise. They strengthen not only the muscles of the thighs, but also the calf and gluteal muscles. Efficiency is higher from an incomplete squat. Place your feet shoulder-width apart. And as you inhale, lower yourself so that when you bend your leg, your thigh and lower leg form a right angle. As you exhale, return to the starting position. Repeat squats 15 times.
For vessels
Violation of the blood vessels can cause pain in the legs. Gymnastics can solve this problem. There are two simple but very effective exercises. They are allowed to be performed without getting out of bed.
Exercise 1
Vibration will help normalize blood circulation. After waking up, raise your legs and arms up and make small and frequent shaking movements with them for two minutes. This helps not only to perform vibromassage of capillaries, but also contributes to the redistribution of lymph, which removes toxins from the body.
Exercise 2
This exercise is called gold fish". Take a lying position. Keep your legs together, and put your hands on your neck, at the level. Raise your head and pull your socks towards you. In this position, make vibrating movements with your whole body. It helps relieve spasm of nerves and improve blood circulation.
For joints
An imaginary bicycle can also be useful for joints. Lie on your back, put your hands under your lower back. Raise your legs up and imagine that you are pedaling. Do 10 turns forward and the same back. Exercise not only increases the flexibility of the knee joints, but also improves the functioning of blood vessels.
It is also possible to increase the mobility of the pelvic bones and ligaments, thanks to gymnastics for the legs. Arms and thighs are perpendicular to the floor. As you inhale, pull your right knee closer to your chest, and then as you exhale, take your leg back so that it is parallel to the floor and forms a straight line with your spine. Repeat 10 times on each leg.
A more complex option might be simultaneous lifting legs. Take a supine position. Place your hands under your buttocks. As you exhale, raise your legs behind your head. On an inhale, return to the starting position. The toes are stretched. Repeat 15 times. This exercise also promotes pumping lower press, elimination congestion in the small pelvis. remember, that bent legs gymnastics facilitate and reduce the effect. Therefore, try to strictly follow the technique for performing the element.
Feet
With flat feet, spurs, varicose veins, gout, swelling and even migraines, it is recommended to perform “wipers”. Lie on your back, keep your arms at your sides. Legs are straightened. The fingers move back and forth. Bending should be maximum so that the tension of the entire foot is felt. Repeat at least 10 times.
Therapeutic gymnastics for the legs with the same effect includes the “fist” exercise. Take the same position as in the previous element. Squeeze your toes as much as possible, then also spread them strongly. Follow the rhythm while doing it. The number of repetitions is arbitrary.
Complex for children
Gymnastics for the legs for children is playful. It is also aimed at warming up joints, strengthening muscles, treating and preventing various diseases.
First exercise children's complex are play squats. As if showing a large object, let him stretch his arms up, and to indicate a small one, he crouches. To help the baby, you can use gymnastic stick that he will hold on to. The number of repetitions is 5-7 times.
An excellent blood circulation and strengthening of children's legs are "solar jumps". To begin, let the baby take a standing position, legs together, arms on the sides. At the first clap, let him jump, legs and arms apart. Another cotton is the starting position. To increase interest, you can jump to music or to a counting rhyme.
All children love to imitate animals, insects, birds. You can use it for health purposes. Let the child imagine that he is a bug that lies on its back and dangles its paws. Not only the legs are included in the movement, but also the arms. This is a kind of alternative to an adult bike.
With flat feet
Gymnastics for the legs with flat feet in children has many exercises. The most effective are rolls from toes to heels and vice versa. Let the baby take a standing position, put the handles on the belt. First, the emphasis is on the heels. Fingers stretch up as much as possible. Then follows a roll on toes. Repeat 5-7 times.
This is interesting:
- Leg exercises are best done in the morning after waking up. In this case, the quality and pace will be higher.
- Before going to bed, it is useful to make a warm foot bath of sea salt and chamomile decoction to relieve tension.
- After gymnastics for the legs, it is recommended to do a massage. If it is not possible to contact the master, you can try self-massage. You should start from the feet, gradually rising to the hips. There is no need to use force or rubbing. It is better to massage the feet with the thumbs, paying attention to its bend. It is advised to act on the calves and thighs with the lungs in a circular motion. Also, a vibrating massager can provide pleasant sensations and relaxation.
When choosing exercises for children's gymnastics for the legs, it is necessary to take into account the age of the baby. This article provides universal exercises designed for ages 3 to 5 years old.
Gymnastic exercises for the development of muscles and ligaments of the feet allow you to maintain their mobility for a long time, and prevent the development of articular pathology. The muscular-ligamentous apparatus of the ankles and ankles ensures the correct movements of the lower limb, acts as biological shock absorbers, stabilizes stable position human body in space. Ligamentous and muscular system the lower parts of the legs provide the ability to active movements, flexibility and eversion.
Correct activity ankle joint provide the listed muscle groups lower extremities:
- The gastrocnemius muscle groups and the soleus muscles localized just below - the muscle group of the legs is responsible for the flexion function of the foot in the sole area.
- The tibialis anterior muscle is responsible for flexion in the foot area and eversion.
- On the lateral surface is the peroneal muscle.
- Stabilization in the ankle joint is provided by the tibialis posterior muscle group of the legs.
It is not recommended to immediately give a full load on the foot and ankle joint. Before starting training, it is extremely important to conduct a light ten-minute warm-up, it is possible to do cardio exercises that develop flexibility and eversion of the feet.
- Stand on the floor, collect small objects from the floor with your toes, about 20 pieces. There are two approaches to the lesson. Arrange a competition for children - collecting small things from the floor in a race.
- Sit on a stool, tuck your toes inward. Hold the foot in the occupied position, counting to 5. Repeat the exercise three times. When you have gained partial experience in training, complicate the movement by standing on one leg and drawing the other one.
- Stand straight, with your hands holding onto a wall or a stable support. Climb onto a low step so that most of the foot dangles from it. Rise on toes 20 times, then give the lower limbs a short rest. It is permissible to try to perform a complex version of this movement while standing on one leg.
Final exercises gymnastic complex aimed at increasing the stretching of the muscles of the foot, increasing the eversion of the ankle joint of the legs. To perform, it is allowed to sit down on a hard horizontal surface, grab the ankle area with your palm, pull it as close to you as possible. Fix the foot with the hand and all the toes, alternately perform rotational movements and flexion-extension. Maintain the maximum amplitude of rotation of the fingers without causing pain. Train fingers 6 times, pumping eversion.
It is possible to do exercises to work out the muscles of the legs and articular complex feet at three different levels at the same time. In such a case, the joints of the interdigital regions, between the sole and fingers, and the joints of the bones of the ankle joint are simultaneously developed. The training proceeds in the same way as described. You will need to grab the foot with your hand, make massage movements, rotation and flexion.
In order for the strengthening of the large joints of the ankle to be successful, you need to make movements smoothly, feel them. The set of exercises is designed for training for a quarter of an hour. Finished with a set of exercises to develop the ankle and calf area. For example, you can stand sequentially first on your heels, then roll onto your toes.
How to treat flat feet
If the main muscle groups of the legs, including the foot, are out of balance, this causes the development of flat feet. Pathology in most cases is accompanied by the appearance of severe pain in the area of the feet, difficulties during walking. The feet, lower limb, back are capable of getting sick.
Fulfill special exercises for feet, aimed at correcting flat feet, possibly by sitting on a stool or chair. The initial number of approaches to three, gradually increase to 15. The number of exercises performed is determined individually, based on subjective well-being.
Morning and evening gymnastics for limbs
Morning set consisting of gymnastic exercises for training joints and feet, good for the health of adults and children. Displays qualities:
The feet of adults and children experience tremendous stress every day, holding morning exercises provides invaluable assistance. If you carry out regular exercises to strengthen the muscles, cartilage and ligaments of the joints, it will be possible to spend up to 6 hours daily on your feet without any problems.
In people whose professional activities are associated with a long daily stay on their feet, fatigue and swelling of the lower extremities develop in the evening, mainly in the feet and lower legs. A set of exercises has been developed, including stretching, it is recommended to perform in the evening hours. The benefits include:
- Gymnastic exercises for the feet, including stretching, easily relieve fatigue accumulated during the day.
- Relaxes the main muscle groups of the soles of the feet.
- Reduces fatigue, restores eversion in the joint.
A person who regularly makes movements to strengthen the muscles and joints of the feet gradually begins to notice that his state of health improves, the joints increase flexibility. Features are associated with the rich innervation of the sole of the human foot, the impact on the foot has a positive effect on the organs and systems of the body.
People who work while sitting - in the office, as drivers - are at risk of developing pathology of the blood vessels of the lower extremities and small pelvis. Performing exercises in the evening after a long sitting avoids the development of varicose veins and other vascular ailments of the lower extremities.
It is useful to do exercises for the feet while training the legs, thighs and hips. Row simple exercises for the feet it is possible to carry out during the working day, taking small breaks from time to time. Simple movements, especially stretching, increase the flexibility and eversion of the joints, and are effective for the treatment of varus deformity.
Stretching exercises
Gymnastic stretching of the muscles and ligamentous apparatus of the lower extremities is shown to everyone, even in the presence of serious chronic diseases. The advantages of stretching are ease of implementation, the absence of contraindications and the ability to practice at home, without the use of simulators. Stretching the muscles leads to relaxation, removal of contractures, deformities and pain in the feet are eliminated, and the flexibility of the limbs increases.
Complexes for the treatment of deformed feet
Exercises aimed at eliminating varus deformity produce a powerful healing effect. Normally, the feet are straight and parallel to each other, the socks are slightly apart. Elimination exercises help bring the feet into the correct position, strengthen weakened leg muscles.
Gymnastics for varus deformity is allowed while sitting, standing.
First training exercises it is better to perform in a sitting position, avoiding excessive overload of the back. After working out, it is possible to try to train while standing.
It is recommended to start with flexion and extension of the instep of the foot. Then rotation is connected in a circle in different directions in the region of the ankle joint. You can do an exercise for varus deformity, sitting on the floor. To squat. Then gradually lower the buttocks down, being between the heels.
Many of the considered exercises for varus deformity correct the curvature, eliminate the pain syndrome.
Keep your feet warm, your head cold and your belly hungry... folk wisdom
The legs are the strongest "guide" to all diseases, namely their lower part - the feet. They perform two main functions in the human body: holding body weight and moving around in space. The entire mass of a person falls on two legs, while the feet experience the maximum load. If we consider in percentage terms, then the area of both feet is equal to no more than 1-1.5 percent of the area of \u200b\u200bthe entire human body.
And if another person has excess weight, then when walking, the load on the legs increases. It is no wonder that legs or heels often hurt, especially in the mornings and evenings, after a busy day at work. Such a load on the legs, as a rule, is daily, and if a person walks a lot during the day, then it can be hourly. The feet are literally the support of a person, while the foot also carries an additional load.
Foot shaping
The foot is made up of muscles and bones as well as superficial tissues. Of course, all people are different, and the anatomical features of the structure of the foot are slightly different for everyone. This is at the genetic level. But with the wrong location of the foot bones, in the presence of flat feet in a person, the whole body will not work correctly.
The load on the feet will be unevenly distributed, part of the load will be taken by the spine, part - by the knees and hip joints. If the load is constantly incorrectly shifted, the entire human skeleton will be disturbed, and inflammation in the joints may occur, which will lead to the appearance of chronic diseases. Edema, swelling, pain sensation occur, which entails changes in the quality of life.
From the early childhood When the child is not yet able to walk, it is necessary to pay attention to this problem. You need to lead the baby by the handles, carefully watching how he puts his foot on a horizontal surface. In no case is it unacceptable for the baby to walk on toes or heels, the step should be on the entire foot.
We offer you a set of exercises designed for general development legs, improve the condition of the feet and strengthen the muscles and ligaments of the ankle.
The benefits of foot exercises are not only to strengthen the muscles and keep them in good shape. It's still effective method, helping to fight problems and diseases such as leg numbness, heel spurs, hyperlordosis, arthritis. Daily walks, walking barefoot on pebbles, grass and sand are the same strengthening exercises for the ankle joints that we do without thinking.
Why you need to strengthen the lower limbs
Every day, a person walks about 5-6 kilometers, often without even thinking about the comfort and quality of the shoes he has chosen, and subsequently complains of pain and swelling in the legs, the appearance of bumps, various deformities, without even thinking that these symptoms can have serious consequences for the whole body.
A set of exercises to strengthen the arch of the foot
In case of incorrect foot placement, or developed flat feet, or the occurrence of pain syndrome, you can and should do physical exercise to help deal with these problems. These exercises are done at home, there is nothing complicated in them. With their help, you can strengthen the muscles of the arch of the foot, they can be done by people of all ages and both sexes. Before exercising, you need to do a light warm-up, thus preparing your body for stress.
1. The person is standing, while the legs are set shoulder-width apart. Both hands are at waist level. First, transfer all the weight to the heels, then to the toes. And do it in a circle. The exercise is done smoothly, without sudden movements. Repeat it at least 15 times.
2. Here you need a comfortable chair. Sit on a chair, keep your back straight, without slouching or bending. Put your hands on the back of the seat on both sides of the sides. Transfer the weight to the hands, raise the legs to the level of the chair. The feet and fingers on them need to be extended, and then, on the contrary, bent. Repeat this exercise at least 15 times.
3. Continuing to sit on a chair, keep your hands in the same position, put your legs next to each other, lift one leg, bring it closer to the other leg, put the first foot on the second shin, while doing reciprocating movements along the shin. Then alternate legs.
4. Take a standing position, hands on the belt, put your feet together. Rise on your toes, while spreading your heels so that they do not touch each other. Stand like this for at least 10 seconds, then take the initial position. Repeat at least 10 times.
5. Take a mop or any other round wooden stick. Lay it on the floor. Its diameter should be sufficient so that you can walk on it. Walk on it in small steps so that the heels and socks hang down from it, and the middle of the foot is on it.
6. Sit on a chair. Stretch your legs forward, put your hands back on the seat, make rotational movements with your fingers in different sides, while the heels remain in one place.
7. Standing on the floor, start walking in place. At the same time, constantly shift body weight from heels to toes, lingering in each position for a few seconds.
8. The exercise is performed lying on your back with support on your forearms. Legs on the width of the foot. Pull your fingers towards you, then bend them towards the sole. Each extreme position for 5-6 seconds. Repeat 5-10 times.
9. The game "pedal rotation of the foot sewing machine." The starting position is the same. The feet are stretched with toes forward and lifted. Repeat 5-10 times, fixing each right position for 2-3 seconds
10. The game "hug the ball." The starting position is the same. Invite the child to imagine that there is a medium-sized ball on the floor. Try hugging him with your feet. First, spread your feet to the side, and then, as if grabbing the ball, try to turn the outer edges of the feet and toes inward. Repeat 5-10 times.
11. Do the tree pose. Lying on the floor, rest until the tension in the legs is completely relieved.
12. Walking on pebbles. Sew your fabric into a bag large enough to stand on with both feet. Fill the bag with different sizes and shapes of stones. Sew up the open edge of the bag, you get a pillow. Knead your feet on such a pad for 2-3 minutes several times a day.
This exercise is also an excellent prevention of many diseases, because on the foot there are reflex zones of all internal organs person. Each of these exercises strengthens the arch of the foot. If during the exercise you experience pain better stop them. All exercises should be done on a bare foot, so the foot will feel better relief.
A set of exercises for people with a lot of weight
The vast majority of women suffering from overweight and obesity, have problems with the arch of the foot. Often their heels hurt in the morning, and as a result of constant colossal pressure, transverse flatfoot. There are several exercises that will strengthen the arch of the foot with such flat feet.
1. Sit on a chair, preferably on its edge. Legs are bent at the knees, feet are fully on the floor. Place a rolled towel under your feet. The towel should be fluffy or thick. With your toes, you should alternately try to take a towel, and with your feet pull it towards you, then away from you. You need to take the towel with your fingers, and not pinch it between your legs. Exercise must be done in sequence. At the same time, each foot fully works, all muscle groups located on the soles of the feet are involved. Such an exercise, despite the simplicity of execution, is very effective, and allows you to quickly strengthen the muscles and arches of the feet.
2. Almost the same exercise can be performed with any small objects scattered on the floor. It can be balls, designer parts and more. With the fingers of one foot, you need to take objects one by one, transferring them to one place. Do the same with the toes of the other foot. This exercise can be done both standing and sitting. Doing such exercises daily, after a while you can forget about pain in the legs.
3. good effect different walking in place, on tiptoe. You can walk around the house, but also on socks. In this case, the muscles of the leg are very tense, and begin to hurt.
If you can’t do the exercises regularly, practice picking up small objects from the floor with your toes as often as possible. You can do this even at work: scatter pencils or paper clips under the table and study.
Before proceeding
The rules of exercise therapy for the legs are simple, but it is imperative to adhere to them so as not to aggravate the situation in any case. The process of performing a gymnastic complex should bring only pleasure and benefit.
Before starting the exercises, do not be too lazy to stretch the body: start from top to bottom, that is, from head to toe. The very first thing to do is turn your head back and forth, left and right. Then stretch your shoulders, arms, hands and certainly fingers, do not forget about the torso and knees. Only then proceed to the exercises on the legs.
Why is it important to strengthen the feet and leg muscles with special exercises if you are a runner, and how exactly to do it - says the coach running club Nike Olga Smirnova. Julia shows.
In order to run correctly and, most importantly, without harm to the body, it is very important not only and, but also to purposefully work on the muscles of the feet and legs.
“The foot in running is very important,” says coach Olga Smirnova. - Thanks to her, good progress can be made in training process. But often runners have a “turned off” foot and its functions are taken over calf muscles. Plus, if the foot is with a lowered arch, this leads to overstretching of the Achilles tendon, calf and soleus muscles - and special exercises also help to cope with this. It is important to strengthen the muscles of all legs separately - lunges and steps from this complex help in this.
A set of exercises to strengthen the foot
How to do it: Start with 20 repetitions and gradually increase to 40.
Why do it: running very important role plays the foot and the force of repulsion. Even by pumping the largest muscles (hamstrings, quadriceps, glutes), you will not be able to achieve a noticeable result if you have a weak foot.
You can pump up the foot so easy jumping exercises. They are best done where there is depreciation - a rubberized track of a stadium, a forest or a park.
Curb jump with two feet
It is important not to land on your heels and be constantly on your toes - both on asphalt and on the curb. We have more than 100 muscles, ligaments and tendons on our feet, so it is important to work out, pump and energize each of them. When doing this exercise, try to push off the surface as quickly as possible (this is very important while running).
Alternate running on the curb at speed
We jump onto the curb with one foot, stand on the second, then also alternately jump back. Very useful exercise for balance and coordination. When performing it, it is important not to lower the heel to the surface, thereby we once again work out and pump the calf muscles.
Curb jump on one leg
This exercise is much harder than the previous ones, but even a small number of approaches will increase the repulsion force and the strength of the calf and soleus muscles.
line jumping
On one leg:
With this exercise, we include more large quantity small muscles feet that work when jumping to the side. Most important rule when performing: you need to try to jump as high as possible without bending your leg, almost on a straight leg.
On two legs:
And back on each leg:
Lunges
Classic lunge
Back forward lunges
Similar to classic lunges. When performing the exercise, we lunge back, transfer the weight from the front leg to the back and make the next lunge. When we transfer weight, it is on one leg, thus also strengthening the arch of the foot. Here are being worked out rear surface legs and hamstrings, gluteal muscles and improve coordination and balance.
Half squat lunges
When performing complicated lunges, it is important to ensure that the head is at the same level, and only the legs move. It is necessary not to straighten at the knee joint and not to rise on toes. This exercise is done in order to maximize the loading of the quadriceps and the front of the thigh. The exercise is performed at a low amplitude and in a semi-squat.
Lunges with raising on toes
Transition from one foot to another with a toe lift. Exercise helps to include the calf and soleus muscles, give them a load; uses a lot of muscles.
It is important to ensure that the knee does not go beyond the toe, otherwise you can damage the knee cruciate ligament. Keep your torso upright - do not lean forward and do not lean on your knee with your hands, so as not to increase the load on the hip and knee joint. It is better to keep your hands behind or on your belt.
Jumping with squats up on straight legs
The main rule: during the squat, the knees should not go beyond the socks, otherwise you can damage the knee cruciate ligaments. It is important not to bring your knees inward: this is one of the main mistakes girls and women make when doing all squats and jumps.
You need to land not on socks, but on the entire surface of the foot. This exercise focuses on explosive force, where not only the foot is included, but also the back surface of the legs, biceps and biceps femoris and buttocks. The last push is done precisely by the front surface of the foot and the thumb, which is very important.
"Frog"
Usually the exercise is performed in a full squat, but this is quite traumatic for the cruciate ligament. knee joint, so we offer a lighter version.
It is important to squat so that the back of the thigh is parallel to the floor.
We perform the exercise without stopping and straightening, the knee should not go beyond the toe. It is important to land on the whole foot, and not on the toes. In this way, we develop explosive strength, which will improve speed performance and average running pace.
Note. Yuli: and we do all the jumps not on the pavement.
"At the shop"
Stepping onto a bench
During this exercise, the quadriceps are most involved.
Make sure that the knee does not go beyond the toe. We stretch the gluteal muscles, and then we squeeze - thanks to this, the muscles work for us as much as possible. Change legs alternately to develop coordination and balance.
Getting up from a bench on one leg
This exercise is popular among track and field athletes, especially sprinters. During execution, the gluteal muscles are well worked out, the back of the thigh and all internal muscles are turned on.
It is important to ensure that the knee does not go beyond the toe, and the heel of the leg, which hangs in the air, does not touch the floor.
Stepping back lunge
This exercise is designed for the maximum inclusion of all muscles. When stepping onto a bench, the front surface of the thigh and gluteal muscles work. The back of the thigh is included. The position of the hands is the same as when running.
We change legs one after another in turn, this helps to improve coordination.
It is useful to do such a complex once a week before one of your running workouts. And your feet and legs will be strong -)
And then Olya and I froze, and I was starving -))
Photo: Dmitry Pospelov,
Foot exercises.
Exercise 1 refers to mobilization.
In this case, it is used release - phenomenon - relaxation of tissues after the creation of the maximum load in them.
This method of relaxation is used frequently.
Place your foot on the edge of a chair or low bench, the outer edge of the foot and the 5th toe should be beyond the edge. With one hand, press the foot to the plane, with the other, grab the 5th finger along with the metatarsal bone, pull them forward to the limit, then direct the movement down to the limit as well. Hold this position for as long as possible. After 10-20 seconds, you will feel relaxation under your arm, which will allow you to increase the range of motion.
Follow the wave of relaxation to the next "limit" and wait for relaxation again. Usually it is enough to do 2-3 cycles. Change the direction of the pull - forward and up, wait for similar results.
Move the foot so that the 4th and 5th toes are behind the edge of the support.
Do a similar manipulation, fixing the first three metatarsal bones and shifting the 4th and 5th. The exercise is performed, thus, sequentially on all joints - up to the 1st metatarsal bone.
Then set the foot so that the thumb is behind the edge of the support, and carry out a series of the same stretches. Exercise should be performed at a slow pace.
Exercise 2 .
Grab the foot with both hands symmetrically from the side thumb and the little finger, as shown in Fig. 55. Smoothly, with increasing effort, press on the foot from the plantar part with four fingers.
Reach the limit and hold the position for a few seconds. Wait for the release, follow the relaxation by deepening the movement.
Do 2-3 cycles
then change the direction of pressure with your thumbs from the dorsum to the sole.
Spend 2-3 release series in this direction.
After relaxing exercises, a feeling of warmth will appear in the foot, sometimes pulsations, pain will significantly subside, and the range of motion will increase. This will help you perform subsequent strengthening exercises.
Classes are best done 2 times a day - in the morning and in the evening. As you feel better, you can switch to classes only in the evenings.
The reverse development of flat feet in an adult should not be expected. The process can only be suspended, and the sooner this is done, the better.
The children have regular classes against the background of the growth of the musculoskeletal system, they are able to correct this pathology.
If you “overdo it”, there may be some increase in pain, which is eliminated by a hot foot bath or repeated exercises of less intensity. The criterion for the correct implementation of the complex is your well-being.
Exercise 3
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I. p. - lying or sitting with an outstretched leg. A towel is thrown over the foot, under the fingers, the ends of which are held by the hands. Press the outer edge of the foot on the towel like a stirrup, hold the tension in the muscles for 10-15 seconds. Relax your foot and pull the outer end of the towel towards you, and loosen the inner one. The foot will rotate about its axis.
Do the exercise 3-4 times. Change the direction of your effort by pressing on the inside edge of your foot. Do PIRM in this direction also 3-4 times.
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Using a towel thrown over the back of your fingers, pull your heel towards your buttocks.
Do PIRM on general rules, resisting successively
outer and inner edge of the foot, thumb and all fingers together.
(exercise 1-6 are given according to the book)
A set of exercises for training feet
Gymnastics for the legs
1. When starting position legs apart, socks "look" inward, do alternating turns body to the right and left with the rotation of the corresponding foot to the outer edge.
2. Then walk around on your toes for a few minutes.
3. Then walk on your heels for the same time.
4. Walk a little with your toes curled up.
5. Then walk around with your fingers up.
6. Several times a day for 10-15 minutes, walk on the outer edges of the foot, like a "clubfoot bear." Such excessive varus (the foot is deflected outward) compensates for the valgus spreading of the foot and, as it were, gathers the foot into a fist.
7. Try several times to pick up some small object from the floor with your toes: a pencil, a handkerchief, dominoes.
8. Lie on the floor and twist your feet left and right, forward and backward, bend and unbend your toes.
9. From childhood, teach your child to read, write and draw, placing the foot on the outer edge. It is even better to combine this passive pose with active gymnastics: during sedentary work and classes, let the kid, as it were, rake imaginary sand into a pile with his soles. If you find yourself on the beach, let the real one rake up the sand. Since it is difficult to keep sand under your child's desk, put a round rolling pin there, a hard rubber ball - let them roll these objects along the arches of the feet.
10. Foot reversals are performed first while sitting on a chair, then standing. The feet should be turned perpendicular to each other: first heel to heel, then toe to toe.
11. Sitting on a chair, place your feet shoulder-width apart and turn parallel to one another to the right and left; the same should be done while standing, holding on to the back of a chair.
12. Sitting on a chair and then on the floor, rise to your feet, leaning on the outer edges of the feet. When lifting from the floor, you can help yourself with your hands.
13. Standing on your toes, shift from foot to foot.
14. Sitting on a chair, as high as possible, alternately raise one or the other straightened leg.
15. Do the same with both feet together.
16. Squat down and dragging your feet along the floor, take 30-50 steps.
17. Roll oval and round objects with your foot, as we have already written about.
All exercises should be performed at least 10 times.
Each of these complexes is undoubtedly useful for sore legs, and the improvement of well-being will depend only on your diligence.
Exercise actively strengthens the muscles that support the arches of the foot and lower leg.
Self-massage.
Self-massage is best done after therapeutic gymnastics with complete relaxation of the muscles. The basic techniques of self-massage:
Stroking, rubbing with palms, kneading, tapping the lower leg with the ends of your fingers. Massage the lower leg from the ankle joint to the knee joint, mainly the inner surface of the lower leg;
The foot should be stroked and rubbed with the back of the bent fingers. The plantar surface of the foot should be massaged from the toes to the heel;
For self-massage it is useful to use special rubber mats and massage rollers.
THERAPEUTIC MOVEMENT POSES FOR PAIN IN THE FEET(By)
THERAPEUTIC POSTURE-MOTION FOR PAIN IN THE TOES
https://pandia.ru/text/78/205/images/image011_55.jpg" align="left" width="176" height="269 src="> Healing movement for pain during extension of the foot and toes, exercise in a sitting position across the couch.
Throw the diseased leg over the knee of the healthy leg, fix the front sections of the foot with the thumbs on top and the forefingers on the bottom and extend the foot and toes up against the resistance of the thumbs.
In the inhale phase for 9-11 seconds, press the foot up with minimal force against the resistance of the thumbs.
In the exhale phase within 6-8 seconds, muscle relaxation, try to increase the amplitude of extension of the foot and toes up, helping with the hand (while not straining the muscles).
Repeat the therapeutic movement 2-5 more times, pressing the foot with maximum force against the resistance of the thumbs.
Each time in the “exhale” phase, unbend the foot and toes a little more without straining their muscles.
THERAPEUTIC POSTURE-MOTION FOR PAIN IN THE MIDDLE OF THE FOOT
Therapeutic movement for pain in the middle of the foot using the “scissors” technique should be carried out in a sitting position, laying the diseased leg on the thigh of a healthy leg.
Put your thumbs on top of each other and on one of the bones of the foot that causes pain, and index fingers- from below each other and on the second of the bones of the foot, located nearby and causing pain.
After that, with slow rhythmic movements, move the heads of the bones towards each other (inward-outward). Repeat the healing movement 3-6 times.
THERAPEUTIC POSTURE-MOTION FOR PAIN IN THE HEEL WITH BENDING TOES
The therapeutic movement for pain in the heel when bending the toes should be performed in a sitting position, placing the foot on the knee of a healthy leg. With one hand, grab the heel in your hand, and with the other hand, the toes and forefoot (thumb on the bottom of the foot).
In the inhale phase within 9-11 seconds
press with straightened toes down, against the minimum resistance of the thumb.
In the exhale phase for 6-8 seconds, muscle relaxation, follow the natural downward flexion of the toes, helping with the hands to increase the amplitude of the flexion of the toes (without straining the muscles).
Repeat the therapeutic movement 3-6 times, each time in the “exhalation” phase, slightly increasing the amplitude of flexion of the toes.
