Exercises for flat feet

Exercises for flat feet must be effective, so you need to select a set of exercises together with your doctor.

Naturally, there are a number of exercises that are standard. Each person can do them independently. But in order to achieve a good result, they should be done systematically.

Exercises for flat feet in children

What exercises for flat feet in children should be performed in order to improve the situation? It is necessary to understand that it is better to consult with your doctor on this issue. Below is a general set of exercises. However, it is not recommended to perform them on your own. More precisely, this is not prohibited, but it is advisable to consider each case separately before performing. Thus, it is necessary to alternately bend and unbend the feet. This is done in a sitting position until the child gets tired. You should try to move only on your toes. You can do half squats, and it is also advisable to stand on your toes.

To perform a more complex exercise, you will need to take a couple of balls. One of them should be small, and the other a little larger. So, the smaller one should be rolled with your fingers on the floor. As for the large one, the baby will have to balance on it. But this is done only under the supervision of parents, so that the child does not get injured. You can also use a gymnastic hoop, which should also be rolled with your fingers. You should develop your toes, for this you should lift something with them. Let it be a light sponge for a start, after which you need to complicate the situation and try to pull the mat with your feet. In general, exercises for flat feet are effective if you do them regularly.

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Exercises for flat feet in adults

What exercises should adults do for flat feet, and are they different from children's exercises? In fact, they are not very different from each other. It's just that the exercises are a little more difficult for adults, because they are physically more difficult. So, walking on a stick, which should be placed on the floor, will have a positive effect. It is also worth doing half-squats on your toes. In general, walking on your toes is a pretty good way to get rid of flat feet. While sitting, you need to try to bend your toes.

You should also develop finger motor skills. To do this, you need to put objects on the floor and lift them with your fingers. Let these be lighter objects at first, then the task becomes somewhat more difficult. Rotating your feet can also improve the situation. You should try to imitate the so-called swing. To do this, it is recommended to rise on your toes and then return to the original position, lowering yourself onto your heels. You can also try rolling a ball with your fingers. In general, all exercises are aimed at developing finger motor skills. The exercises for flat feet described above are the most common, but you still need to take into account the individual situation of each person.

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Exercises for flat feet in teenagers

What exercises for flat feet in adolescents should be performed to correct the situation? In order to perform the exercises, you need to take a gymnastic stick. What is the essence of such an action? You just need to hold this object in your hands and squat. Moreover, this is also done in a special way, it is desirable that the person sits on his toes. You can jump on your toes and try to imitate skiing. To do this, you need to walk on your toes, as if you were skiing. Warming up your feet is also great. To perform this exercise, you need to sit down and straighten your legs. Next, you should connect your heels and knees, after which you need to bring your left foot under your right. Then return to the starting position and repeat the exercise, only the other way around. This will correct the current situation.

The most pleasant exercise is walking on sand, but where can you get it in winter? Everything is very simple, you can spread oilcloth at home and pour that same sand. If this is not possible, then wait for the warm season and a trip to the sea. It is recommended to walk on a log or curb, but only sideways. All these exercises for flat feet help very well, it is important to do them systematically and efficiently.

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Exercises for transverse flatfoot

What exercises should be performed for transverse flatfoot? Is it possible to do it on your own? In fact, any intervention requires a doctor's consultation. Especially when it comes to flatfoot. Massage and certain exercises will be useful. So, it is worth discussing the most basic and effective of them. It is necessary to spread and bring the heels together, and during this action you do not need to lift your toes off the floor. So the effectiveness of the exercise increases many times over. Next, you should try to grab objects with your feet, a ball is perfect for this. You can try to lift it and lower it. This is how fine motor skills of the legs are developed. The same exercise, which imitates skiing. To do this, you just need to slide your fingers along the floor.

The most ideal exercise is lifting objects with your fingers. But you shouldn't overestimate your own capabilities right away. Therefore, it is better to start with easy objects, and then move on to difficult ones. You can try walking on a stick and trying to roll it with your fingers. Such a set of exercises should be performed daily. Only great effort can give a good result. But still, exercises for flat feet should be selected by the attending physician.

Exercises for longitudinal flatfoot

What exercises should be done for longitudinal flat feet and are there any specific recommendations? Naturally, only the attending physician should deal with this issue. But, despite this, they are all based on the development of finger motor skills. Such exercises can be performed independently without any special recommendations. To do this, place small objects on the floor and try to lift them with your toes. This is not so easy at first, but then you get used to it. In this case, you can move on to more complex actions. So, you should try to lift the ball, yes, it is not easy, but very useful. To enhance the effect, it is recommended to walk on your toes more often. In general, try to develop them in any way. So, some people even learn to write with their feet. Any manipulations with the fingers have a positive effect on flat feet, and after a while, an improvement in the situation is observed. You need to try to balance on the ball, try to roll it with your feet and lift it with your fingers. Squats are also effective, but they need to be done in a special way. Rising on your toes and rising on your heels. Exercises for flat feet are effective only when done correctly.

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Exercises for hallux valgus

Is it possible to do exercises for valgus flatfoot on your own? There are several basic exercises that need to be done in order to achieve a good effect. So, the first one involves rotating your feet. You need to take a comfortable position while sitting, with your heels preferably shoulder-width apart. How are rotations performed? To do this, you just need to rotate your heels on the floor, and this is done in both directions. You can try doing this exercise while standing. It is advisable to do at least 10 repetitions, then the effect will be really good. The next exercise involves the correct positioning of the feet. So, while sitting on a chair, you need to place your feet alternately on one side, then on the other. The whole point of the exercise is to strain the foot in this way. To achieve maximum effect, you need to repeat the exercise 10 times. And finally, the last important exercise. In order to perform it, you need to turn your feet. This is done first while standing, while it is recommended to hold onto the back of the chair with your hands. After which the exercise is repeated, but only in a sitting position. You need to repeat all this 10 times. Exercises for flat feet are aimed at eliminating the current situation.

A set of exercises for flat feet

How to choose a set of exercises for flat feet? In this case, you cannot do without consulting a doctor. Much depends on the specific situation. It is necessary to understand that there are both basic exercises that are suitable for everyone. And those that will be appropriate only in a specific case. So, it is still worth giving an example of that very general set. First, you need to work on your toes. Objects scattered on the floor need to be picked up with their help. Then switch to squats. And they also need to be done correctly. You should rise on your toes, and squat on your heel. It is recommended to walk sideways, both on a curb and a log. This perfectly warms up the foot and improves the situation. You need to try, as if skiing, so to speak, sliding along the floor with your toes. It is advisable to go to the sea at least for a short time in the summer, long walks on the sand have a wonderful effect on flat feet. You need to walk on a gymnastic stick, try to balance on a ball. These are standard exercises for flat feet that can improve the situation.

Exercises for the prevention of flat feet

Are exercises for the prevention of flat feet useful and effective? The most interesting thing is that the exercises for both prevention and treatment are identical. So, you need to raise and lower your toes, do this at least 20 times. After that, the exercise is slightly modified and now you need to pull your heels up, repeat the same number of times. Next, it is recommended to put your feet together, then spread your toes, and then bring them together. This exercise is also repeated 10-20 times. The next exercise requires you to take a certain position. You need to put your feet together, then repeat the same movements, but you cannot lift your feet off the floor. You can try to simultaneously raise the heel of your left foot and the toe of your right foot. Then do the opposite. Why not play a little with the ball? To do this, you need to roll it with your feet and try to lift it. If you take a larger ball, you can try to balance on it. In general, exercises for flat feet are not much different from their analogues, only for prevention.