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Physical exercises during flatfoot
Complex of physical exercises, massage, orthosis (insoles and corrective inserts, etc.) are the main factors for prevention and rehabilitation of possible complications of practically all types of flat feet.
A simple complex of exercises to be done practically for all types of flat feet:
- Sit on a highchair with outstretched toes, roll your feet with a rubber ball or a medium rolling pin in different directions. There is no time limit to do this exercise.
- Hold the back of the chair with your hands, leaning on the toes of your feet, do squats. The exercise can be done from 5 to 10 times.
- Holding the back of the chair with your hands, alternately lift right and left feet with outstretched toes. The exercise can be done from 10 to 15 times.
- Holding the back of the chair, standing with one leg on a small cushion, alternating the right and left feet perform the exercise by stretching toes. The exercise can be performed from 10 to 15 times.
- Walk up the step with your toes stretched out, and then step down by changing the support foot. The exercise can be done from 5 to 10 times.
- Slow walking on toes. Exercise can be done withouth any time limit.
- Jumping on toes of the feet. The exercise can be done without time restrictions.
- Sitting on the buttocks, first with the right leg, and then with the left leg with stretched out toes, write 8 in the air. The exercise can be done from 3 to 8 times.
- Standing on your toes, leaning on the wall with both hands, do push-ups forward and back. The exercise can be done from 10 to 15 times.
- Lying on the back, touch the foot to the wall and create an imitation of walking up and down the wall with outstretched toes. Do the exercise 3 to 6 times.
When prescribing a massage, it is necessary to take into account the etiology of the origin of flat feet. Massage with flat feet must be performed with the help of a specialist, and it is carried out locally.
It is mandatory to wear individual insoles or specialized shoes for treatment and prevention of flat feet. It is very important that the insoles were made individually. When choosing the construction and type of insoles it is important to take into consideration the patient's weight, type of flat feet, physical condition, and profession.
After making individual insoles, a person can choose shoes according to his/her taste, following below mentioned rule:
It is mandatory to wear individual insoles or specialized shoes for treatment and prevention of flat feet. It is very important that the insoles were made individually. When choosing the construction and type of insoles it is important to take into consideration the patient's weight, type of flat feet, physical condition, and profession.
After making individual insoles, a person can choose shoes according to his/her taste, following below mentioned rule:
- It is necessary to try on the new shoe with the individual insole installed
- The difference between the front part of the shoe and the heel (toe and heel) should be no less than 1 cm and no more than 1.5.
- Shoes should have a firm heel, high sides, and an adjustable instep with straps or self-adhesive tape.
- The shoe should comfortably fit the foot and not squeeze it, especially in the forefoot and midfoot.
- It is desirable that the shoes were made of hypoallergic materials, were dense, but at the same time elastic.
The following rules must be observed, while wearing individual insoles:
- Avoid walking barefoot.
- It is recommended to take a warm foot bath in the evening, or do daily foot care.
- To exclude hypothermia, as well as the occurrence of a rash on the skin of the foot.
- Monitor the condition of the insoles frequently and keep hygiene rules.