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Did you know that strong feet are the foundation of the entire musculoskeletal system? A healthy spine allows you to feel good and maintain an active life even in old age.
Many in training pay attention to large muscle groups. We pump the muscles of the buttocks, back, pectoral, the front and rear surfaces of the thighs, but we completely forget about the feet. They are the first link to take on the load when walking, running or barbell training. Feet hit the ground thousands of times a day, which is why nature designed them to be curved to cushion your footprint.
Many injuries occur because the feet are weak and in the wrong position. Because of this, all the other links – the lower leg, knees, pelvis and back – receive too much drive and uneven load. As a result, our body develops inharmoniously, and we have problems with all joints.
What foot injuries occur when running?
plantar fasciitis. Our body has a plantar ligament that supports the arch of the foot. Plantar fasciitis is an inflammation of the plantar ligament. This problem occurs due to uneven load distribution. For example, during the run, a ligament is stretched, and frequent and repeated stretching of this area leads to the formation of microtears. As a result, our feet ache and swell.
Ankle sprain. Probably, each of us has sprained his leg at least once in his life, and those who have weak ligaments in the lower leg can suffer from this several times a year. We feel a sharp pain, the lesion site swells, and the temperature rises locally. In more serious cases, the ligaments can tear and require surgery.
repetitive stress Such injuries occur with a systematic shock load on the foot, when the work is distributed incorrectly and the sole of the shoe does not smooth it out. The reasons may be running on asphalt, incorrect running technique, uncomfortable shoes, being overweight. In this case, each step of the stroke hits the same area of the bone in a pointed manner, where a fracture can form over time without displacement.
Photo: www.istockphoto.com
traumatologist-orthopedist, podiatrist (specialist in foot diseases)
“When you run in the wrong direction, the less obvious consequences can be worrisome.”
Knee and back pain. Running technique with the support of the entire body weight on the heel can lead to the development of pain, inflammatory diseases (arthritis), as well as lead to arthrosis of the knee and hip joints, osteochondrosis, protrusions and hernias of the knee. spine.
Thumb bone. The repulsion of the foot from the surface is due to the big toe. At the moment of pushing, the thumb and its joints bear the load of the whole body. If the foot is placed incorrectly, the loaded joint will ache, swell, bend and increase.
Nail problems. Choosing the wrong footwear, as well as the wrong biomechanics of walking and running, can cause problems with your toenails. Ingrown, injury, deformity, detachment and much more – all this occurs both in professional athletes and those who are just starting to run.
Photo: www.istockphoto.com
Simple exercises to strengthen the feet.
To improve athletic performance and protect yourself, you must do special exercises. Let’s find out how to properly stretch your feet before training, how to strengthen them, and when is the best time to stretch.
get up in socks
execution technique
It is necessary to find some kind of hill and stand on it so that the heels dangle in the air. Suitable bar, ladder or step platform. For comfort, hold the support with your hands. The back is straight. Shoulder blades together, chest forward As you exhale, lift yourself up with a powerful movement through your toes. Keep in mind that the weight of the body is transferred to them. Lock in this position for 1-3 seconds. The higher the level of athleticism, the longer you will stay at the top point. As you inhale, slowly lower your heels until you feel a stretch in your lower legs.
Do two to three sets of 30 repetitions. Rest between sets is one to two minutes.
Photo: www.istockphoto.com
Wheel from heel to toe
execution technique
It is necessary to stand on a flat surface so that the feet are in close contact with the floor in shoes or barefoot.The back is straight. Shoulder blades together, chest forward. Hold onto the support with your hands for balance, and as you exhale, push yourself up on your toes in one powerful motion. Lock in this position for 1-3 seconds. The higher the level of athleticism, the longer you will stay at the top point. As you inhale, gently roll from your socks to your heels. Lock the heel for 1-3 seconds.
Do two or three sets of 15 to 20 repetitions. Rest between sets is one to two minutes.
The link said how to relieve lower back pain:
Video
Only 2 exercises will help get rid of throbbing pain in the lower back
Is it necessary to stretch your feet and how to do it correctly?
Stretching should be done at the end of your workout. Stretching can help you relax overworked muscles, increase muscle and fascia elasticity, improve blood circulation, which will increase nutrient delivery to your muscles and remove waste products from your body after an intense workout.
All foot and lower leg stretching exercises are performed on warm muscles and ligaments. Be sure to perform the exercises smoothly, without jerks or jerky movements. 10 minutes will be enough.
foot stretch
execution technique
It is necessary to find a hill and stand on it so that the heels dangle in the air. Suitable bar, ladder or step platform. For comfort, hold the support with your hands. The back is straight. Shoulder blades together, chest forward. As you exhale, gently lower your heels until you feel a stretch in your lower legs. Hold this position for 30 to 60 seconds.
Do three to five sets. Rest between sets – 30 seconds.
Photo: www.istockphoto.com
Foot exercises for children.
Children with foot problems tire quickly when walking, are more prone to injury, and have an abnormal gait. Also, the lower extremities and posture can develop incorrectly.
In order for your child to be healthy and cheerful, it is necessary to do foot correction exercises. Training for children and adults is very different. An adult can carry out a monotonous load for a long time, but a child cannot. We recommend choosing such exercises to make the training interesting. For severe foot deformities, be sure to see a doctor.
It is best to conduct regular classes in a game format. The orthopedist recommends exercising 2-3 times a day. This set of exercises can be done as a separate full lesson, or as a warm up or cool down to any other workout.
Follow the link to find a set of useful exercises for teenagers:
Video
Easy and useful training for teenagers. 4 exercises for the whole body Walk on your toes and heels for 15-30 seconds Walk in a straight line. Draw a straight or zigzag line on the ground. Take 10-20 steps Flexion and extension of the toes in a seated position for 30-45 seconds on each leg Forward bends on straight legs with hands touching the floor for 10-20 repetitions Walking on the outside of the foot. Take 10-20 steps. 10 full foot squats without lifting your heels off the floor. Put “Heron” on one leg for 10 seconds. Walking on uneven surfaces: sand, grass, pebble beach, special corrugated rugs. Rolling a mango or ball with your foot for 60 seconds Playing patty with your feet.
Photo: www.istockphoto.com
What foot exercises to do with flat feet?
An anatomically healthy foot has two arches that hold the body in the correct position and act as shock absorbers, softening shock loads from walking and running.
With flat feet, the shape of the arch of the foot is broken. It has a flat appearance and all or most of it is in contact with the ground. Flat feet are mobile and rigid, longitudinal and transverse.
With movable flat feet, the foot remains flexible and can form an arch, but becomes flat in the standing position. This type of flat foot is common and can be corrected with the help of special exercises.
With rigid flat feet, the foot is rigid and cannot form an arch. This is usually the result of how the bones of the foot are formed. In this case, exercises will help stop the progression of the disease at an early stage and prevent a negative effect on the condition of the spine and joints.
The most common causes of foot deformity are: a sedentary lifestyle, excess weight, muscle weakness, congenital characteristics, and the use of uncomfortable footwear. In fact, the foot ceases to perform its main functions – depreciation and balance.
Photo: www.istockphoto.com
6 best exercises for flat feet
Tiptoe Raise: 3 sets of 20 reps Heel-to-Toe Roll: 3 sets of 10 reps One-Legged Heron Stance: 15-30 seconds Walking on a cane or body bar with the whole foot: 30-60 seconds each one Formation of an arch in the form of an arch on the inside of the foot: 15 times for each leg. You can use a rubber expander to make it more difficult. Rolling the stop ball: three minutes on each leg.
Watch the technique of doing foot exercises in the video.
Exercise is an effective way to correct foot deformity. There are no contraindications to the implementation, but it is necessary to do everything technically correctly and observe elementary restrictions. For example, any acute injury, fresh wounds, painful sensations.
Flat feet are the easiest to remove in children, because their bodies are still developing and their feet are more flexible. Exercise is not always able to restore the normal state of the feet, but it can stop the progression of the disease and improve the quality of life.
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