Flat feet can occur both in a child and in an adult. As a result, pain is felt, as well as other related problems. To protect yourself from deforming the arch of the foot , it is necessary to prevent flat feet in adults and children. Experts recommend walking barefoot more often, picking up shoes correctly, and also monitor posture while walking.
Causes and prevention of flat feet
First, a few words about the reasons that can provoke a similar problem: illiterate shoes, excess weight, various injuries, heredity, rickets and complications after poliomyelitis. Deformation occurs with increased loads or, conversely, with a sedentary lifestyle.
A set of exercises for the prevention of flat feet:
- Walking on toes, heels and the outside of the foot.
- Carry the rolls from the heel to the toe while walking. Then do the same exercise, walking on the outside of the foot.
- For the next exercise, take a stick. Put it on the floor and stand with the front part of the foot. Follow the steps. After this, stand up so that the stick passes in the middle of the foot, and repeat the exercise to prevent flat feet .
- Walk along the stick in one, and then, in the other direction.
- Sit on the floor, legs stretch forward, and hands rest on the floor behind your back. First, bend the feet to the floor, and then, pull them on yourself.
- Pull the feet toward you and bend your fingers one by one.
- Connect the heels and follow the circular movements of the feet, taking them apart. Do it in both directions.
- The situation is the same, but just pull your legs to yourself, bending them in your lap. Bend and straighten the fingers of the feet, pushing the legs forward, simulating the movement of the caterpillar.
- Again, extend the legs in front of you and the finger of one foot, stroke the other limb, starting from the ankle and advancing to the knee.
- For the next exercise, take a variety of small items, such as a pen, keychain, scotch tape, etc. Sit on a chair and with one foot grab and move objects from one side to the other. The supporting leg remains stationary. Perform both legs.
- Continuing to sit on a chair, spread a handkerchief on the floor, stand up with both his legs and, clutching your fingers, crumple it in different directions. After doing the same exercise, but alternately each leg.
- Take a small ball with spikes. Clamp it between the legs and lift it up. Then, roll the ball alternately with your right and left foot.