Flat foot is the most common deformity of the lower limbs and is characterized by collapse of the longitudinal and transverse arches. The deformity is observed quite frequently in childhood. At the age of adolescence, the appearance of pain draws attention to the existence of flat feet (platfus). The collapse of the plantar vault in adulthood is closely related to the profession, which in turn requires this region in particular (salesmen, hairdressers, waiters, etc.). In this article we will tell you what this problem is and give you some flatfoot exercises to help you correct flatfoot.
The symptomatology of flat foot differs in relation to the evolutionary stage of the deformity
- The first stage is characterized by the appearance of a feeling of painful fatigue, especially after a long walk;
- In the 2nd stage, the pains intensify, begin to radiate to the calves, knees and hips, make it difficult to walk and make it impossible to stand for a long time;
- The 3rd stage is characterized by the existence of deformed arthrosis processes, which accentuate the pain and favor the fixation of the flat foot (platfus);
Ways we can correct or maintain this foot deformity are:
- Using appropriate footwear in size/shape and observing hygiene measures;
- The treatment through medical gymnastics aims at toning the muscles of the plantar arch and forming a support reflex on the external side of the foot.
Keep in mind that these exercises are not necessarily aimed at toning the muscles to get rid of extra pounds, so they are not exercises for weight loss . I am following the correction of flat foot.
Exercises for platfus (flat foot):
- Walking on tiptoes with arms outstretched (30 steps), walking on heels (30 steps), walking on the outer side of the foot (30 steps), walking with lunge steps, alternating right and left, with palms on hips (30 steps) .
- Sitting: flexion and extension of the foot ( 30 times), rolling a dumbbell or a stick with tense soles ( 3 minutes), lifting a weight of 2 kg with the foot ( felxii-extensions) ( 20 times).
- Running at an accelerated pace with heels to sitting (40 steps), running with knees to chest (40 steps).
- Lying on your back, legs raised and knees bent at 90 degrees: imitate the movements of riding a bicycle, forward and backward (40 times).
- Standing: inhalation with lifting on the tips and bringing the arms to the side, exhalation with return (12 times).
- Sitting with the hands on the hips: walking the dwarf on the tips of the legs (40 steps).
- Sitting with the right leg supported on a chair or a step: climbs on the chair with the extension of the right leg, the foot of the left leg extended; return; it is performed alternately with the right and the left ( 4 x 10).
- Sitting cross-knee squat: exhalation, arms clasping the knees, and inhale with standing on tiptoes (8 x 6).
- Sitting: crumpling a towel with your toes (3 minutes).
- Sitting with a dumbbell or a weight of 4 kg on the back, deep knee flexions (12 times).
If you are not in good physical condition and cannot finish the exercises, start with a smaller number of repetitions. Obviously, the effects will not be seen from the first day. They must be done regularly. They can be performed as daily exercises or as recommended by your doctor. We wish you much success!