Gymnastic exercises for the development of muscles and ligaments of the feet allow you to maintain their mobility for a long time and prevent the development of joint pathology. The muscular-ligamentous apparatus of the ankles and ankle ensures the correct movements of the lower limb, acts as biological shock absorbers, and stabilizes the stable position of the human body in space. The ligamentous and muscular system of the lower legs provides the ability for active movements, flexibility and eversion.

The correct activity of the ankle joint is ensured by the following muscle groups of the lower extremities:

1. The gastrocnemius muscle groups and the soleus, located just below, are a group of leg muscles responsible for the flexion function of the foot in the sole area.
2. The tibialis anterior muscle is responsible for flexion of the foot and eversion.
3. The peroneus muscle is located on the lateral surface.
4. Stabilization in the ankle joint is provided by the posterior tibial muscle group of the legs.

It is not recommended to immediately put full weight on the foot and ankle. Before starting training, it is extremely important to do a light ten-minute warm-up; perhaps do cardio exercises that develop flexibility and eversion of the feet.

1. Stand on the floor and collect small objects from the floor with your toes, about 20 pieces. There are two approaches to the lesson. Arrange a competition for children - race to collect small items from the floor.
2. Sit on a stool, tuck your toes inward. Keep your foot in this position for a count of 5. Repeat the exercise three times. When you have gained partial experience in training, complicate the movement by standing on your leg and tucking the other one.
3. Stand up straight, holding onto a wall or stable support with your hands. Climb onto a low step so that most of your foot hangs over it. Rise onto your toes 20 times, then give your lower limbs a short rest. You can try to perform a complex version of this movement while standing on one leg.

The final exercises of the gymnastic complex are aimed at increasing the stretching of the foot muscles and increasing the eversion of the ankle joint of the legs. To perform this, you are allowed to sit down on a hard horizontal surface, clasp the ankle area with your palm, and pull it as close to you as possible. Fix the foot with your hand and all your toes, perform rotational movements and flexion-extension in turn. Maintain the maximum amplitude of finger rotation without causing pain. Train your fingers 6 times, pumping up your eversion.

It is possible to do exercises to work the leg muscles and joint complex of the foot simultaneously at three different levels. In such a case, the joints of the interdigital areas, between the sole and the toes, and the connections of the bones of the ankle joint are simultaneously developed. The training proceeds similarly to that described. You will need to grab the foot with your hand and make massage movements, rotation and flexion.

In order for the strengthening of the large ankle joints to be successful, you need to make movements smoothly and feel them. The set of exercises is designed for training for a quarter of an hour. Finished with a set of exercises to develop the ankle and lower leg area. For example, you can stand sequentially, first on your heels, then roll onto your toes.

How to treat flat feet

If the main muscle groups of the legs, including the foot, are out of balance, this causes the development of flat feet. The pathology in most cases is accompanied by severe pain in the feet and difficulty walking. The feet, lower limbs, and back can hurt.

Perform special exercises for the feet aimed at correcting flat feet, perhaps sitting on a stool or chair. The initial number of approaches is up to three, gradually increase to 15. The number of exercises performed is determined individually, based on subjective well-being.

Morning and evening exercises for limbs

A morning complex consisting of gymnastic exercises for training joints and feet is beneficial for the health of adults and children. Shows qualities:

The feet of adults and children experience enormous stress every day; morning exercises provide invaluable help. If you carry out regular exercises to strengthen the muscles, cartilage and ligaments of the joints, it will be possible to spend up to 6 hours on your feet every day without any problems.

People whose professional activities involve long periods of standing on their feet every day develop fatigue and swelling of the lower extremities in the evening, mainly in the area of ​​the feet and legs. A set of exercises has been developed, including stretching, which are recommended to be performed in the evening hours. The advantages include the following circumstances:

• Gymnastic exercises for the feet, including stretching, can easily relieve the fatigue that has accumulated during the day.
• Relaxes the main muscle groups of the soles of the feet.
• Reduces fatigue, restores eversion in the joint.

A person who regularly performs movements to strengthen the muscles and joints of the feet gradually begins to notice that their health improves and their joints increase flexibility. The features are associated with the rich innervation of the sole of the human foot; the effect on the foot has a beneficial effect on the organs and systems of the body.

People who work while sitting - in the office, as drivers - are at risk of developing pathology of the blood vessels of the lower extremities and pelvis. Doing exercises in the evening after prolonged sitting allows you to avoid the development of varicose veins and other vascular ailments of the lower extremities.

It is useful to do exercises for the feet while simultaneously training the legs, thighs and hip joints. A number of simple exercises for the feet can be done during the working day, taking short breaks periodically. Simple movements, especially stretching, increase flexibility and eversion of joints and are effective for treating varus deformity.

Stretching exercises

Gymnastic stretching of the muscles and ligaments of the lower extremities is recommended for everyone, even those with serious chronic diseases. The advantages of stretching are its ease of implementation, the absence of contraindications and the ability to exercise at home, without the use of exercise equipment. Stretching the muscles leads to relaxation, relief of contractures, deformities and pain in the feet are eliminated, and the flexibility of the limbs increases.

Complexes for the treatment of deformed feet

Exercises aimed at eliminating varus deformity produce a powerful therapeutic effect. Normally, the feet stand straight and parallel to each other, with the toes slightly pointed apart. Elimination workouts help bring your feet into the correct position and strengthen weakened leg muscles.

It is allowed to do gymnastics for varus deformity while sitting or standing.

The first training exercises are best performed in a sitting position, avoiding excessive back strain. After practice, you can try training while standing.

It is recommended to start with flexion and extension of the instep of the foot. Then rotation in a circle is connected in different directions in the area of ​​the ankle joint. You can do an exercise for varus deformity while lying on the floor. To squat. Then gradually lower your buttocks down, being between your heels.

Many of the exercises discussed for varus deformity correct the curvature and eliminate pain.

Who doesn't know this feeling?... Pain in the legs after a long day at work or exercise!
Our feet are designed to run barefoot on natural surfaces. Instead, day after day, we actually shackle our feet with shoes that reflect the latest fashion trends much more than the needs of our feet.
Just 15 minutes a day is enough to relieve tension and stress and keep your feet healthy.
Do something healthy for your feet, and they will certainly thank you!

Exercises

"C-arc"

While sitting, grab your foot with both hands. Grasp the knuckle of the thumb with one hand and the knuckle of the little finger with the other hand, as shown in the figure. Then start massaging the two fingers in a circular motion towards each other. During movement, you seem to create a C-shaped symmetrical arc.
Repeat the exercise 10 or 20 times Tip: perform gentle movements! This is a fairly easy exercise!
Duration: on average 3-5 minutes

"Tearing up the newspaper"

Sit on a chair and place both feet on the newspaper. Grasp the paper with your toes and slowly tear the newspaper, page by page. Try to tear the newspaper into small pieces.
Do the exercise for at least 1 minute
Attention: this exercise is quite difficult!

"Foot Spiral"

Sit comfortably on the floor so that your right foot and shin form a right angle. Grasp the toe with your right hand and the heel with your left. Then begin the motion as if you were squeezing out a wet towel. “Twist” your heel inward and your foot outward.
Repeat the exercise 10-20 times or more.
Attention: perform movements gently and do not twist your foot if resistance occurs.
This exercise is quite difficult to perform!
Duration: about 5 minutes

"Lifting the towel"

Sit on a chair and place one foot on a towel. Then grab the towel with your toes and try to lift it. Perform the exercise for at least 30 seconds.
Tip: The exercise can also be performed standing, which increases its difficulty.
This exercise is quite difficult!
Duration: 30 seconds

"Tying a Knot"

Take a rope of medium thickness about a meter long. Place the rope on the floor and sit on a chair in front of the rope. Pinch both ends of the rope with your toes. Try tying a knot.
Do the exercise for 5 minutes.

Duration: about 2 minutes

"Ball massage"

Actively roll the tennis ball forward/backward with the sole of your foot. Engage the entire surface of the foot: from the forefoot to the heel. The duration of the exercise is optional (as long as you feel comfortable).
Tip: The exercise can also be done while sitting. When using a special massage ball, the impact on the foot is enhanced.
Duration: about 3 minutes

"Writing Letters"

Place a piece of paper on the floor. Sit on a chair and place one foot on a piece of paper. Grip the handle with your thumb and index toe. Try to write any word, for example, "Mom".
Perform the exercise for at least 3-5 minutes.

Duration: 3-5 minutes

"Fingertip Stand"

Place your feet parallel to each other. Stand on your toes and alternately lower your left and right heels 10 times, without touching the heel to the floor.
Tip: Do this exercise regularly several times throughout the day, for example when brushing your teeth. The exercise is quite difficult.
Duration: about 3-5 minutes

"Rolling the Ball"

Sit on a chair and raise your feet. Place a medium-sized ball between your feet. Hold the ball firmly with your feet. Start moving the ball from your toes to your heels without letting it fall. At the end of the exercise, shake your legs thoroughly.
Repeat the exercise 5 times.
Warning: this is quite a difficult exercise!
Duration: 3-5 minutes

“Crumple and smooth out the paper again.”

Sit on a chair, place a piece of paper in front of you. Place your feet on a piece of paper. Then, with both feet, try to crumple the piece of paper as much as possible. Next, unfold the piece of paper with your feet and try to smooth it out as much as possible.
Repeat the exercise twice.
Attention: this exercise is quite difficult!
Duration: 1-2 min.

Exercises for feet with hallux valgus will help fight the disease at the primary stage of the disease.

Prevention and treatment of hallux valgus

Hallux valgus– a very unpleasant pathological change that brings not only aesthetic discomfort, but also a lot of pain. Hallux valgus is a disease that manifests itself directly in the curvature of the phalangeal joint of the big toe.

Because of this curvature, all other toes are also deformed. With hallux valgus, a person cannot wear regular shoes, as a lump forms at the base of the big toe. When walking, it rubs against shoes, causing a lot of inconvenience and aching pain. Hallux valgus is visible by the following symptoms:

• enlargement of the bone on the foot near the first toe;
• leg fatigue;
• problems with buying shoes;
• pain in the joints of the legs;
• hammertoe deformity.

Wear quality and reliable shoes

Curvature of the phalanx of the toes can be caused by incorrectly chosen shoes, especially high heels and narrow socks. As a rule, this orthopedic disease affects women to a greater extent, since it is they who, in pursuit of fashion, sacrifice comfort and buy uncomfortable high shoes that are simply impossible to walk in.

In addition to the fact that walking in heels results in a curvature of the foot, you also risk getting varicose veins.

The fact is that the load when walking in such shoes is incorrectly distributed, which ultimately leads to deformation of the fingers. Genetics also plays a significant role in the development of the disease: if one of your relatives had this disease, there is a high probability that it will be passed on to you by inheritance. The causes of foot deformation can be endocrine disorders of the body and transverse congenital flatfoot.

With a hallux valgus, the symptoms can often be confused with gout or arthritis. Before starting treatment and prevention of the disease, you need to confirm the diagnosis with an orthopedic doctor. After a thorough examination, radiography and plantography, he will be able to give an opinion and prescribe a course of drug therapy, exercise therapy, or send you for surgery. It all depends on the degree of development of the disease and the causes of its occurrence.

Therapeutic exercises for foot pathologies

With hallux valgus, therapeutic exercises have a very good effect on the healing process. You need to do the following exercises several times a day:

1. Lie on the floor and do an exercise familiar from childhood, imitating riding a bicycle. As you exercise, try to point your toes forward as your leg moves away from you, and pull your toes back as your leg moves in the opposite direction. You need to move parallel to the floor, you should not swing your legs in different directions. You can do this gymnastics for about 10 approaches 2 times a day.

2. The next exercise must be done while sitting. You need to rest your hands on the floor behind you and stretch your legs forward. Take turns bending and then straightening your legs at the ankles 10 times.

3. In the same position as the above exercise, we spread our toes as wide as possible in different directions. If possible, try to stay in this position for several minutes, and then return your fingers to the starting position. Perform gymnastics 10-15 times.

4. Sit on the floor and lean your hands behind you, clench your toes and unclench your toes for 5 minutes.

5. Sit on a chair and move your legs in different directions using only your toes. This exercise is called the “caterpillar” and is very useful to perform.

6. While sitting on a chair, take a pencil or pen and place it between your first and second toes. Using circular or sideways movements, try to draw different shapes or letters in the air with a pencil.

7. While standing, try to walk on your toes with your hands up, then walk on your heels, hands on your sides, then on the outer and inner edges of your feet.

8. The most useful exercise for this disease is to pull the ankle towards you in any comfortable position. While sitting, standing or lying down, try to pull your big toe all the way towards you. Then stretch your legs forward, sitting on the floor and pointing your toes forward, move your big toes on each leg in turn, then on both legs at the same time.

9. Sitting on the floor in the “lotus” position, or, as they also say, “Turkish”, we rise, leaning on the outer sides of our feet. We place both legs on top one at a time.

10. Sitting on a chair with legs straightened forward, we try to collect a piece of fabric with our toes. You can also move small things from one place to another.

11. We fill the bathtub with water at a temperature of approximately 35 degrees and place a mat with rubber spikes on the bottom. You need to walk along it for no more than 10 minutes.

Prevention of hallux valgus

Walking barefoot plays a huge role in proper foot placement. You can walk on grass, sand, gravel or pebbles in summer and warmer months.

At home, even sitting in front of the TV, you can roll some object, for example, a small ball with spikes, on the floor with your fingers or your entire foot.

Exercise therapy for deformed feet sometimes gives amazing results and even helps to avoid surgical intervention.

The effect of such exercises will be in just a few weeks, and after a couple of months you will completely forget about pain in your legs and bones.

In addition to physical exercise, massage will be very useful for hallux valgus. You can contact an experienced specialist or practice self-massage after each bath.published

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet

And - attention, lovers of trails and mountain running: strengthening your feet significantly improves your technique when running over rough terrain, preventing your legs from twisting.

Properly selected shoes are a necessary, but not sufficient condition for proper alignment of the body during running and after training. The ligaments and muscles of the foot are strengthened only with special exercises.

And although this process is much slower than the development of leg muscles, the efficiency of running will directly depend on it: they can either “slow down” you, putting you at risk of injury, or work in your favor.

The entire complex takes about 10 minutes to complete. When jogging daily, it is recommended to perform any 3-4 exercises every day, and 2-3 times a week - a full cycle.

1. Pulling your feet towards you and away from you

Sit on the floor and straighten your legs in front of you. It is important to ensure that the big toe, little toe and heel remain in the same plane while pulling the foot towards you. Only under this condition will the muscles be strengthened and stretched in a balanced manner, which will prevent (or reduce) falling on the outer or inner part of the foot while walking and running.

When pulling your foot away from you, try to stretch your toes as if lengthening them, rather than curling them under the arch of your foot. Repeat 10 times.

2. Circular movements of the feet

Perform 10 circular movements with your feet inward, trying to touch the floor with the bones of your big toes, and 10 - outward, trying to touch the floor with the outside of your little toe.

3. Sitting on your knees

Get on your knees, then sit on your heels, with the big toe bones and heels of both feet “glued” to each other. Sit in this position for a minute.

4. Flexion of the metatarsophalangeal joints

Now change your position by placing the balls of your toes on the floor and flexing your metatarsophalangeal joints as much as possible. Keeping your heels together, as well as your big toes, place your back in a vertical position and stay in this position for 1-2 minutes.

5. Rolling like a boat

From a sitting position with your legs in front of you, pull your feet as close to you as possible. Open your knees to the sides, “gluing” your feet together. Maintaining this position of your legs and resting your hands on the floor (for those who are confident, you can do it without support), tilt your body forward and lift your pelvis above the floor, trying to hold the position for some time.

If you feel potential in yourself, you can roll left and right (like a boat), hugging your feet with your palms.

6. Wave-like movements of the feet

Sit down and stretch your legs in front of you. Perform wave-like movements with your feet in this order: metatarsus down → toes down and forward → toes only up → whole foot towards you.

To fully restore normal flexibility of the foot, it is recommended to do 15 repetitions on each leg.

7. Pulling up the towel with your toes

Place a towel on the floor and stand on its nearest edge. Without lifting your heels from the floor, gradually rake the towel under you with your toes, and then lay it back out.

Foot massage using improvised means perfectly stretches the muscles of the feet. You can roll small balls, rolling pins, bottles, etc. It is also useful to pick up small objects with your toes and collect socks around the apartment with your feet.

8. Ascents and descents on the fingers

Traditionally, they are suggested to be done on steps, but doing them slowly on a flat surface will give an excellent result.

To properly walk, run, and jump, it is necessary to strengthen the muscles that provide plantar flexion of the foot.

There are special exercises that help develop and strengthen the muscles of the lower leg, foot and toes.

The greatest effect is achieved by barefoot movements several times a day: in the morning and after a nap, when the foot muscles are not tired.

The good thing about exercise is that it not only strengthens the foot muscles, but also helps stimulate reflex points.

It is advisable to perform this gymnastics at least 2-3 times a week.

Complex No. 1

1. Take off your shoes. Take a glass bottle, place it on the floor and roll it with the middle of your foot for 30 seconds.
2. Walk around the room on your toes for 1 minute.
3. Roll the bottle with the outside edge of your foot for 30 seconds.
4. Roll the bottle with the inside edge of your foot for 30 seconds.
5. Walk around the room for 1 minute, stepping with your entire foot, keeping your toes pointed outward.
6. Walk for 1 minute, stepping with your entire foot, keeping your toes pointed inward.
7. Walk around the room on your heels with your toes pointed outward for 30 seconds.
8. Walk on your heels with your toes pointing inward for 30 seconds.
9. Standing on your entire foot, do squats for 1 minute.
10. Standing on the outer edges of your feet, squat for 30 seconds.
11. Standing on the inside edges of your feet, squat for 30 seconds.
12. Stand on your heels, lift your toes off the floor and walk around the room for 30 seconds.
13. Rise up on your toes and jump like this for 1 minute.

Complex No. 2

Sit on the edge of a chair, place your feet on the floor. Keep your back straight.

1. Curl your toes, then straighten them. Repeat the exercise 10 times.
2. Press your heel to the floor and lift your toes. Place your toe on the floor, lift your heel, and then lower it. Repeat the exercise 10 times.
3. Perform circular movements with your toes, keeping your heel on the floor. Repeat the exercise 10 times.
4. Place your feet on your toes, lift your heel off the floor. Perform 10 circular movements with your heels.
5. Straighten your right leg at the knee joint. Stretch the toe of your foot away from you, then pull it towards you. Perform the exercise with your left and right legs alternately 10 times.
6. Take a small rubber ball, gymnastic stick or glass bottle and roll your foot for 5-10 minutes. This exercise can be done while sitting at the computer or in front of the TV.

Complex No. 3

Perform each exercise 5-10 times.

1. Stand up straight, cross your feet, and transfer your body weight to the outer edges of your feet.
2. Counting to yourself, curl your toes. At the count of 10, straighten your fingers, count to 10 again, then bend your fingers again.
3. Rise up on your toes, lift your heels off the floor, and then sharply place your heels on the floor.
4. To perform this exercise you will need a board coated with varnish. Fix it at an angle of 45°, for example, using a loop attached to a wall bars. Slowly walk along the board, climbing up. Gradually increase the angle of inclination.
5. Place a board 5 to 10 cm high on the floor, place your feet so that your toes rest on the board and your heels remain on the floor. Make slow movements, first to the right, then to the left.

A SET OF EXERCISES TO RELIEF FATIGUE AND TENSION IN THE LEGS

1. Sit on a chair, raise your legs and make circular movements with your feet.
2. Bend your toes downwards, then with a sharp movement, straighten them up and move them vigorously.
3. Get back on your feet. Step first on the inner, then on the outer edges of your feet.
4. Walk slowly in one place, pointing your feet with your toes down, just like pantomime actors do. Take at least 10 steps.