We often talk about the fact that the stability of your body is very important in running, therefore, in addition to running exercises, it is imperative to strengthen the muscles of the core and hips, which are responsible for stability. A lot of attention is paid to work on the knees and ankles, but few people pay attention to the foot itself.
Our foot is made up of large and small muscles, which are arranged in layers. There are large muscles that run through the entire foot from the ankle. They are responsible for most of the movements of the foot, and it is on them that we focus on strengthening. But besides them, there are 11 more small ones, which are located a little deeper in the foot. They help stabilize the body when the foot hits the ground and kicks off while running. They also deform to absorb and store energy in mid-stance and support the arch of the foot.
podolog.dp.uaWhat happens if you have a weak "core of the leg"? There are four layers of muscles at the bottom of the leg that support the arch of the foot. If these muscles are weak, then the load will go to the plantar fascia. Therefore, if you want to get rid of plantar fasciitis or prevent its occurrence, you definitely need to strengthen internal muscles feet. Everything in the body is connected, and weak soles can lead to abnormal movements that eventually result in knee problems.
To strengthen the foot, there are several standard exercises. For example, crumpling a small towel with your feet: you drag the towel across the floor solely with the help of the muscles of the foot. Or "marble pickups" - lifting marble balls from the floor with your feet. But these exercises mainly involve the large muscles of the foot, practically without affecting the small ones.
The authors of the study suggest other exercises. Place the foot on the floor in a neutral position, and then squeeze it using the internal muscles of the arch of the foot. At the same time, try to make sure that your fingers remain flat on the floor. You can start them while sitting in a chair, then make it more difficult and do it while standing, then on one leg.
We performed a similar exercise during stretching training: sitting on the floor with straightened legs, you try to bend the foot so that an arc forms, but the fingers should stick out towards you.
Another option is minimalist running shoes or running barefoot. First positive changes will be noticeable after four months: the foot will become a little shorter, the arch of the foot will rise. It is these changes that show that the muscles have become really stronger. Another benefit is increased sensory sensitivity in the foot. It also plays an important role in building resilience.
And - attention, fans of trails and mountain running: strengthening the feet significantly improves the technique of running on rough terrain, preventing the legs from turning in.
Properly selected shoes are a necessary but not sufficient condition for the correct alignment of the body during running and after training. The ligaments and muscles of the foot are strengthened only by special exercises.
And although this process is much slower than the development of leg muscles, the effectiveness of running will directly depend on it: they can both “slow down” you, putting you at risk of injury, and work in your favor.
The entire complex takes about 10 minutes to complete. With daily jogging, it is recommended to perform 3-4 any exercises every day, and 2-3 times a week - a full cycle.
1. Pulling the feet towards you and away from you
Sit on the floor and straighten your legs in front of you. It is important to ensure that while pulling the foot towards you, the thumb, little finger and heel remain in the same plane. Only under this condition will the muscles be strengthened and stretched in a balanced way, which will prevent (or reduce) collapse on the external or inner part feet while walking and running.
When pulling the foot away from you, try to stretch the toes, as if lengthening them, and not twist under the arch of the foot. Repeat 10 times.
2. Circular movements of the feet
Perform 10 circles with the feet inward, trying to touch the floor with the bones of the thumbs, and 10 outward, trying to touch the floor outside little finger.
3. Sitting on your knees
Get on your knees then sit on your heels, bones thumb and the heels of both feet are “glued” to each other. Sit for a minute in this position.
4. Flexion of the metatarsophalangeal joints
Now change position by placing the balls of your fingers on the floor and flexing your metatarsophalangeal joints as much as possible. Keeping your heels together, as well as the bones of your thumbs, bring your back into an upright position and stay in this position for 1-2 minutes.
5. Rolling "boat"
From a sitting position, legs in front of you, pull your feet as close to you as possible. Open your knees to the sides, "gluing" the feet together. Keeping this position of the legs and resting your hands on the floor (for self-confident - you can do it without support), tilt the body forward and raise the pelvis above the floor, trying to stay in position for a while.
If you feel the potential in yourself, you can roll left and right (boat), hugging your feet with your palms.
6. Wavy foot movements
Sit down and stretch your legs out in front of you. Wave your feet in this order: metatarsals down → toes down and forward → just toes up → entire foot towards you.
To fully restore normal foot flexibility, it is recommended to do 15 repetitions on each leg.
7. Pulling up the towel with your toes
Lay the towel on the floor and stand on the nearest edge. Without lifting your heels from the floor, gradually rake the towel under you with your toes, and then lay it back.
Foot massage with improvised means perfectly stretches the muscles of the feet. You can roll small balls, rolling pins, bottles and more. It is also useful to pick up small objects with your toes and collect socks around the apartment with your feet.
8. Ascents and descents on the fingers
Traditionally, they are suggested to be done on steps, but slow execution on a flat surface will give an excellent result.
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Keep your feet warm, your head cold and your belly hungry...
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. 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.
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 about the appearance of bumps, various deformations, 
without even thinking about the fact that behind these symptoms there can be serious consequences for the whole organism.
Therapeutic and prophylactic gymnastics for the legs is an effective remedy for squeezing the nerves between the fingers, effective for the prevention of neuroma and squeezing bags in the area of the heads of the metatarsal bones, as well as arthritis.
Specially selected exercises for the feet and ankles improve blood circulation and joint flexibility, strengthen muscles, which in the end will certainly affect the beauty and strength of the legs.
A set of exercises
Introducing a cost-effective, useful and effective set of exercises for the legs, which will help strengthen the joints, muscles and ligaments of the ankle area.
TOP 11 leg exercises for all occasions:
The complex is designed for both the elderly and the young and mobile.
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. Execution process 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.
To fulfill some warm-up exercises should take a sitting position. Doctors recommend taking a chair with a flat back, in no case do not use a chair. You can’t have the feeling of a hammock under you.
Perform all movements in clothes that are comfortable for you, which do not constrain and do not overly fit you. Leggings or leggings are perfect.
How else can you alleviate your condition?
For softness and additional relaxation, you can do foot baths with essential oils tea tree or lavender. Make the water warm, but not higher than +40 degrees. Optimum temperature for feet + 30-35 degrees Celsius.
Be more in nature and walk barefoot on the sand (scrubber effect). Moreover, fresh and fresh air useful, it will give a charge of vivacity not only to your legs but also to the whole body.
Do not forget about comfortable shoes and. A huge "bouquet" of diseases lower extremities provokes precisely the wrong shoes! Forget about 20 cm heels, tight sneakers and "nice boots that are 2 sizes too small."
Men also need to watch what they wear. Often men's shoes, despite the apparent practicality, turn into a large-scale problem. But do not immediately run and buy shoes on a flat platform - this is also wrong. The most optimal platform is from 2 to 5 millimeters.
In conclusion, it should be said that no doctors, witches or shamans will help to heal and achieve the desired result if there is no zeal for this. Searching the forums for any miracle cures is also not a way out of the situation, so do not put off until tomorrow - do everything today.
Take a foot bath, balm your feet and start exercising! All together it takes only about forty minutes a day, and the result will delight for years. Every day, not only gymnastics for the legs should be performed, general strengthening exercises for the whole body are also recommended. So you cheer up, strengthen your health and always be in great shape.
Tired legs? This will help!
We step on our feet every day, but we rarely think about them. Fortunately, we have a set of ingenious exercises for you that will fix the situation!
The feet are, by the way, a real window to pain affecting other parts of the body. Very many pains accumulate in the legs; and the pain that begins in the legs often spreads to the whole body.
Therefore, exercises that strengthen and heal the feet will have far-reaching effects on the entire body!
Here are 10 such exercises:
1. Finger stretch.
Interlace the fingers of the opposite hand with the toes and gently pull, making a semi-circular movement with the ankle. Then repeat with the other leg.
This exercise relaxes the plantar fascia of the foot as well as the ankle joints, making it easier for you to walk and stand.
2. Arch massage.
Take off your shoes, sit down and roll the arch of your foot tennis ball. For best result try to do the same while standing, using your legs in turn.
This relaxes tense arch muscles while sending signals to the Achilles tendons to release tension. As a result, the flexibility of the legs and hips increases.
3. Arching the feet.
Arch your feet, spreading your toes to the sides and arching them back as far as possible. If you can't, pull them with your hands.
It strengthens the muscles of the toes, preventing cramps, and has a beneficial effect on the whole body as a whole.
4. Lifting fingers.
Plant your feet on the floor, then lift all of your toes off the floor without moving your heels and toes.
This stretch engages the muscles on the sides and front of the lower leg, strengthening the legs and posture over time.
5. Rolling feet.
Stand with your feet parallel and planted on the floor. Roll your foot to the outer edge and carefully place a weight on it to stretch it.
This stretch mobilizes the ankle joint to relieve pain in the foot area. In addition, stretching engages the lower leg and knee, relieving pain and tension in the knee joint.
6. Tiptoes.
Stand on tiptoe for 10 seconds, then slowly return to the starting position. Repeat 10 times.
This ballet exercise not only stretches the feet, but also strengthens the lower legs, tones the core and improves balance.
7. Fingering.
Stand on the floor and tuck your feet slightly inward to rest on your big toes and inner arches of your feet. Lift all toes, except the big ones, off the floor.
Now arch your feet outward and repeat the opposite, raising your thumbs and not moving your little fingers.
Why is this exercise necessary? It teaches the foot to arch in case you have a wrong gait and a crooked arch.
8. Pointe shoes.
Sit on the floor with your legs stretched out in front of you. Bring them together at the heels, as if standing in the first position. If you feel more comfortable, you can bend your knees slightly.
Now gently arch your feet to stretch them, then reach with your toes at one point, arching your feet. Repeat 10 times.
This exercise strengthens the feet well and stretches the legs, and also engages the muscles of the thighs.
9. Twisting.
Plant your feet on the floor, then bend your toes inwards as far as you can. Straighten and repeat 10 times. You can place a rolled towel under your fingers if that's easier for you.
These toe-twisting exercises look ridiculous, but are great for foot pain, especially plantar fasciitis, which is common among runners.
10. Circular movements.
Plant both feet on the floor and lean on a table or chair for balance.
Raise one foot in the air, point the toe and rotate the ankle in a circle, then repeat the same with the other foot. Do 10 circles on each side.
This exercise relaxes all connective tissues in ankle joint and strengthens muscles, relieving pain in the feet and ankles, as well as improving balance and stability.
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 an inhale, you can return to initial 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.
Most simple exercise for pumping calves are rises on toes. 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 improves flexibility knee joints but also improves vascular function.
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.
Physiotherapy for legs with the same effect includes the exercise "fist". 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.
