Prevention of flat

Prevention of flat

Prevention of flat should be done throughout life, starting with birth and ending with advanced age.

All babies are born with flat feet. This is due to the fact that the baby does not feel foot load. Later, when the child begins to walk you need to follow to form a right arch . To achieve this, we need to prescribe prevention flat feet in children .

Why prevention of adult flatfoot ? With age, the flat may develop due to prolonged wearing the wrong shoes (or too tight shoes, or very high heels). Most often formed flat and curved toes in sensitive periods of life. This is the age when a child begins to walk, a time of intense growth , the years of puberty, during pregnancy. This may also include time of menopause and old age in both women and men. It is necessary to make sure that did not develop flat feet deformity of the toes. Therefore prevention of flatfoot is important at any age.

As a precaution, flat feet can perform various exercises, designed for the treatment of flat feet , and to prevent it, to do foot massage , walk barefoot on various uneven surfaces: sand, gravel, broken ground, grass, etc.

Exercises for prevention of flat

This set of exercises for the prevention of flat to be performed in a sitting position, feet placed on the floor so that they are bent at right angles, hands down - this is the starting position.When the average rate, breathing free.

This set of exercises can be used not only for the prevention of flat feet , but also the treatment of flatfoot .

1. 10 - 20 times to raise and lower socks feet.

2. To raise and lower your heels. Complete 10 - 20 times.

3. Legs together. 10 - 20-fold diluted and reduced toes. Foot from the floor tear.

4. The starting position is the same. 10 - 20 times to dissolve and reduce heel, without lifting the feet from the floor.

5. Simultaneously lift the toes of the left foot and the heel of the right foot, then vice versa. In a fast pace to repeat 10-20 times.

6. From the same starting position, keeping your feet on the floor, toes, and then dilute the heel, and thus move the legs for 6-8 "small steps", then return to starting position. Repeat 4-6 times. The pace is slow. Breathing free.

7. Put a foot gymnastic or any other stick diameter of 5 - 8 cm (you can use the bottle). Roll the foot on a stick about one - two minutes. Try to keep your feet firmly to stick. Rate average. Breathing free.

8. Arch of the foot put on a gymnastic stick, connect with feet together. Divorce and the arch of the foot, trying to keep with the arch of the stick. The average rate of repeat 10 - 20 times.

9. Starting position - the same, but under the soles of the feet, place a rubber ball. The average rate of Roll the ball from socks to foot in one minute. Laminating the ball, try to keep your feet firmly to the ball.

10. Put the foot on the floor. Bend your fingers and without taking the floor, move the heel forward. Thus, the "creep" of accounts 8.6 feet, and then return to the starting position, making the reverse movement, bending the fingers and pushing the heel. To do the exercise at a moderate pace. Breathe freely.

11. While in the initial position (ie, sitting up straight, feet on the floor, bent at a right angle) bend the toes and follow the steps in place on the outer arch of the foot - 20-30 seconds and straighten your fingers and "campaign" on the heels of 15 seconds, then on his toes - 15 seconds to complete the foot - 30 seconds. Perform while sitting on a chair at a slow pace with free breathing.

12. Sitting in the home position, place your right foot on the left knee up. The average rate of follow circular motion right foot clockwise, then counter-clockwise for 10 times in each direction. Repeat the same with the left foot.

13. Stand with your hands lower. Fold the toes and walk as 30 seconds without straightening the fingers, walk on the outside of the foot - 30 seconds on the heels - 30 seconds on the socks - 30 seconds and the full stop - 30 seconds. Rate average. Breathing free.