Exercises for flatfoot and foot pain
What is Flat Insoles? Flatfoot is a foot deformity characterized by the loss of the inner long curvature of the foot, which should normally be, and the heel shifting outwards. When flatfoot is often mentioned, the child's foot comes to mind, but flatfoot is not just an innate condition.
In adults, flatfoot is not only congenital. It may also develop as a result of rheumatic disease, overweight and / or excessive inappropriate shoes. Pain occurs in the form of foot and deformed shoe.
Flatfoot in children; If there is a visible deformity in the foot of a child who does not walk, if the heel slides excessively outward and there is no improvement in flatfoot after 5-6 years, an orthopedist experienced in foot should be consulted.
Those who complain of foot pain can be relaxing after a tired day or after a long walk to make some special moves to rest their feet. Side effects of factors causing foot pain such as excessive gait, standing in the same position, sitting for long periods with knees excessively, choosing wrong shoes can be reduced by measures to be taken or completely eliminated. Changing long-term walking pace is a good precaution against foot pain. Because when the walking tempo changes, the load on the muscles participating in the walking will change. Standing in the same position is very common in various professional groups. It is possible for these occupational groups to alleviate foot pain by wearing more abundant shoes and occasionally shifting weight from one foot to another. During the long journey, the knees break and the pressure of the seat to the calf muscles and veins under the leg causes the foot to swell and cause pain. In this case, it is more appropriate for people to travel with sandals. It would be useful to get up and change positions from time to time or take short walks during breaks. If it is a journey with shoes, it will be useful to carry a shoe cover and to wear this shoe cover after removing the shoe. False cut of the toenails is the factor that causes nail ingrown. We should remember that toenails should be cut straight.
The wrong choice of shoes or use of poor quality shoes is also an important condition causing foot pain and collapse of the soles. We should not forget that high-quality shoes that can support the foot is very important for our health. Persons who wish to exercise to rest their feet should first sit on a chair and extend their foot forward. With the ankle, draw circles that expand gradually clockwise and then counterclockwise. Then throw something on the floor and try to lift it between your toes and your soles. For example, you can use a handkerchief. Then throw a rough bottle on the floor and roll it on the floor with the sole of your foot just as if rolling a dough. This is both relaxing and invigorating gymnastics. This exercise is also a recommended form of exercise for the treatment of floor collapse.
Exercises to be done by those who have a floor collapse (Pes planus).
1- To take an object on the ground with your toes, hold for a few seconds and then leave.
2- Tearing and shredding a piece of paper with toes
3- Walking on soil and sand on soft ground.
4- Walking exercise on the same floor at the fingertips, heels, inside and outside of the foot.
5- Achilles tendon stretching exercises should be performed when the Achilles tendon is stretched in the supine position 10-12 pieces.
6- Roll a small glass bottle back and forth under your foot.
7- Actively pull the ankle towards you and push it forward (as if pressing a pedaa).
8- Repeat the same movement against the resistance (as an obstacle with your hand).
9-Pulling our foot towards you while actively pushing the foot inward. (Dorsiflexion and adduction +)
10- Draw circles that expand in both directions with the ankle (with the fingers bent) respectively.
As a result, these exercises can strengthen the ligaments of the soles of the feet and cause a decrease in flatfoot. However, these exercises should be performed with the recommendation of the doctor and sports training specialist.
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