Gymnastics to strengthen the muscles of the foot. These simple exercises for the feet and ankle will help with arthrosis Charging for the feet
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Keep your feet warm, your head cold and your belly hungry...
Legs are the strongest "guide" to all diseases, namely their Bottom part- feet. They perform two main functions in the human body: holding body weight and moving around in space. We offer you a set of exercises designed for the overall development of the legs, improving the condition of the feet and strengthening the muscles and ligaments of the ankle.
Why you need to strengthen the lower limbs
Every day a person walks about 5-6 kilometers, often without even thinking about the comfort and quality of the shoes he has chosen, and subsequently complains about the appearance of bumps, various deformations, 
without even thinking about the fact that behind these symptoms there can be serious consequences for the whole organism.
Therapeutic and prophylactic gymnastics for the legs is an effective remedy for squeezing the nerves between the fingers, effective for the prevention of neuroma and squeezing bags in the area of the heads of the metatarsal bones, as well as arthritis.
Specially selected exercises for the feet and ankles improve blood circulation and joint flexibility, strengthen muscles, which in the end will certainly affect the beauty and strength of the legs.
A set of exercises
Introducing a cost-effective, useful and effective set of exercises for the legs, which will help strengthen the joints, muscles and ligaments of the ankle area.
TOP 11 leg exercises for all occasions:
The complex is designed for both the elderly and the young and mobile.
Before proceeding
The rules of exercise therapy for the legs are simple, but it is imperative to adhere to them so as not to aggravate the situation in any case. Execution process gymnastic complex should bring only pleasure and benefit.
Before starting the exercises, do not be too lazy to stretch the body: start from top to bottom, that is, from head to toe. The very first thing to do is turn your head back and forth, left and right. Then stretch your shoulders, arms, hands and certainly fingers, do not forget about the torso and knees. Only then proceed to the exercises on the legs.
To fulfill some warm-up exercises should take a sitting position. Doctors recommend taking a chair with a flat back, in no case do not use a chair. You can’t have the feeling of a hammock under you.
Perform all movements in clothes that are comfortable for you, which do not constrain and do not overly fit you. Leggings or leggings are perfect.
How else can you alleviate your condition?
For softness and additional relaxation, you can do foot baths with tea tree or lavender essential oils. Make the water warm, but not higher than +40 degrees. Optimum temperature for feet + 30-35 degrees Celsius.
Be more in nature and walk barefoot on the sand (scrubber effect). Moreover, fresh and fresh air useful, it will give a charge of vivacity not only to your legs but also to the whole body.
Do not forget about comfortable shoes and. A huge "bouquet" of diseases lower extremities provokes precisely the wrong shoes! Forget about 20 cm heels, tight sneakers and "nice boots that are 2 sizes too small."
Men also need to watch what they wear. Often men's shoes, despite the apparent practicality, turn into a large-scale problem. But do not immediately run and buy shoes on a flat platform - this is also wrong. The most optimal platform is from 2 to 5 millimeters.
In conclusion, it should be said that no doctors, witches or shamans will help to heal and achieve the desired result if there is no zeal for this. Searching the forums for any miracle cures is also not a way out of the situation, so do not put off until tomorrow - do everything today.
Take a foot bath, balm your feet and start exercising! All together it takes only about forty minutes a day, and the result will delight for years. Every day, not only gymnastics for the legs should be performed, general strengthening exercises for the whole body are also recommended. So you cheer up, strengthen your health and always be in great shape.
Foot exercises.
Exercise 1 refers to mobilization.
IN this case used release - phenomenon - relaxation of tissues after the creation of the maximum load in them.
This method of relaxation is used frequently.
Place your foot on the edge of a chair or low bench, the outer edge of the foot and the 5th toe should be beyond the edge. With one hand, press the foot to the plane, with the other, grab the 5th finger along with the metatarsal bone, pull them forward to the limit, then direct the movement down to the limit as well. Hold this position for as long as possible. After 10-20 seconds, you will feel relaxation under your arm, which will allow you to increase the range of motion.
Follow the wave of relaxation to the next "limit" and wait for relaxation again. Usually it is enough to do 2-3 cycles. Change the direction of the pull - forward and up, wait for similar results.
Move the foot so that the 4th and 5th toes are behind the edge of the support.
Do a similar manipulation, fixing the first three metatarsal bones and shifting the 4th and 5th. The exercise is performed, thus, sequentially on all joints - up to the 1st metatarsal bone.
Then set the foot so that thumb was behind the edge of the support, and carry out a series of the same stretch marks. Exercise should be performed at a slow pace.
Exercise 2 .
Grab the foot with both hands symmetrically from the side of the thumb and little finger, as shown in Fig. 55. Smoothly, with increasing effort, press on the foot from the plantar part with four fingers.
Reach the limit and hold the position for a few seconds. Wait for the release, follow the relaxation by deepening the movement.
Do 2-3 cycles
then change the direction of pressure with your thumbs from the dorsum to the sole.
Spend 2-3 release series in this direction.
After relaxing exercises, a feeling of warmth will appear in the foot, sometimes pulsations, pain will significantly subside, and the range of motion will increase. This will help you perform subsequent strengthening exercises.
Classes are best done 2 times a day - in the morning and in the evening. As you feel better, you can switch to classes only in the evenings.
The reverse development of flat feet in an adult should not be expected. The process can only be suspended, and the sooner this is done, the better.
The children have regular classes against the background of the growth of the musculoskeletal system, they are able to correct this pathology.
If you “overdo it”, there may be some increase in pain, which is eliminated by a hot foot bath or repeated exercises of less intensity. The criterion for the correct implementation of the complex is your well-being.
Exercise 3
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I. p. - lying or sitting with an outstretched leg. A towel is thrown over the foot, under the fingers, the ends of which are held by the hands. Press the outer edge of the foot on the towel like a stirrup, hold the tension in the muscles for 10-15 seconds. Relax your foot and pull the outer end of the towel towards you, and loosen the inner one. The foot will rotate about its axis.
Do the exercise 3-4 times. Change the direction of your effort by pressing on the inside edge of your foot. Do PIRM in this direction also 3-4 times.
https://pandia.ru/text/78/205/images/image006_108.jpg" align="left" width="348" height="188 src=">I. p. - lying on the stomach.
Using a towel thrown over the back of your fingers, pull your heel towards your buttocks.
Do PIRM on general rules, resisting successively
outer and inner edge of the foot, thumb and all fingers together.
(exercise 1-6 are given according to the book)
A set of exercises for training feet
Gymnastics for the legs
1. With the initial position of the legs apart, the socks “look” inward, make alternating turns of the body to the right and left with the turn of the corresponding foot to the outer edge.
2. Then walk around on your toes for a few minutes.
3. Then walk on your heels for the same time.
4. Walk a little with your toes curled up.
5. Then walk around with your fingers up.
6. Several times a day for 10-15 minutes, walk on the outer edges of the foot, like a "clubfoot bear." Such excessive varus (the foot is deflected outward) compensates for the valgus spreading of the foot and, as it were, gathers the foot into a fist.
7. Try several times to pick up some small object from the floor with your toes: a pencil, a handkerchief, dominoes.
8. Lie on the floor and twist your feet left and right, forward and backward, bend and unbend your toes.
9. From childhood, teach your child to read, write and draw, placing the foot on the outer edge. It is even better to combine this passive pose with active gymnastics: during sedentary work and classes, let the kid, as it were, rake imaginary sand into a pile with his soles. If you find yourself on the beach, let the real one rake up the sand. Since it is difficult to keep sand under your child's desk, put a round rolling pin there, a hard rubber ball - let them roll these objects along the arches of the feet.
10. Foot reversals are performed first while sitting on a chair, then standing. The feet should be turned perpendicular to each other: first heel to heel, then toe to toe.
11. Sitting on a chair, place your feet shoulder-width apart and turn parallel to one another to the right and left; the same should be done while standing, holding on to the back of a chair.
12. Sitting on a chair and then on the floor, rise to your feet, leaning on the outer edges of the feet. When lifting from the floor, you can help yourself with your hands.
13. Standing on your toes, shift from foot to foot.
14. Sitting on a chair, as high as possible, alternately raise one or the other straightened leg.
15. Do the same with both feet together.
16. Squat down and dragging your feet along the floor, take 30-50 steps.
17. Roll oval and round objects with your foot, as we have already written about.
All exercises should be performed at least 10 times.
Each of these complexes is undoubtedly useful for sore legs, and the improvement of well-being will depend only on your diligence.
Exercise actively strengthens the muscles that support the arches of the foot and lower leg.
Self-massage.
Self-massage is best done after therapeutic gymnastics with complete relaxation of the muscles. The basic techniques of self-massage:
Stroking, rubbing with palms, kneading, tapping the lower leg with the ends of your fingers. Massage the lower leg from the ankle joint to the knee joint, mainly the inner surface of the lower leg;
The foot should be stroked and rubbed with the back of the bent fingers. The plantar surface of the foot should be massaged from the toes to the heel;
For self-massage it is useful to use special rubber mats and massage rollers.
THERAPEUTIC MOVEMENT POSES FOR PAIN IN THE FEET(By)
THERAPEUTIC POSTURE-MOTION FOR PAIN IN THE TOES
https://pandia.ru/text/78/205/images/image011_55.jpg" align="left" width="176" height="269 src="> Healing movement for pain during extension of the foot and toes, exercise in a sitting position across the couch.
Throw the injured leg over the knee healthy leg, fix the front sections of the foot from above with the thumbs, and from below with the index fingers and extend the foot and toes upwards against the resistance of the thumbs.
In the inhale phase for 9-11 seconds, press the foot up with minimal force against the resistance of the thumbs.
In the exhale phase within 6-8 seconds, muscle relaxation, try to increase the amplitude of extension of the foot and toes up, helping with the hand (while not straining the muscles).
Repeat the therapeutic movement 2-5 more times, pressing the foot with maximum force against the resistance of the thumbs.
Each time in the “exhale” phase, unbend the foot and toes a little more without straining their muscles.
THERAPEUTIC POSTURE-MOTION FOR PAIN IN THE MIDDLE OF THE FOOT
Therapeutic movement for pain in the middle of the foot using the “scissors” technique should be carried out in a sitting position, laying the diseased leg on the thigh of a healthy leg.
Put the thumbs on top of each other and on one of the bones of the foot that causes pain, and the index fingers - on the bottom of each other and on the second of the bones of the foot, which is nearby and causes pain.
After that, with slow rhythmic movements, move the heads of the bones towards each other (inward-outward). Repeat the healing movement 3-6 times.
THERAPEUTIC POSTURE-MOTION FOR PAIN IN THE HEEL WITH BENDING TOES
The therapeutic movement for pain in the heel when bending the toes should be performed in a sitting position, placing the foot on the knee of a healthy leg. With one hand, grab the heel in your hand, and with the other hand, the toes and forefoot (thumb on the bottom of the foot).
In the inhale phase within 9-11 seconds
press with straightened toes down, against the minimum resistance of the thumb.
In the exhale phase for 6-8 seconds, muscle relaxation, follow the natural downward flexion of the toes, helping with the hands to increase the amplitude of the flexion of the toes (without straining the muscles).
Repeat the therapeutic movement 3-6 times, each time in the “exhalation” phase, slightly increasing the amplitude of flexion of the toes.
The foot consists of 27 bones, the same number of muscles and 109 ligaments. All of them form four longitudinal and one transverse vault. How to ensure the correct operation of this complex and, at the same time, necessary depreciation apparatus? Will help to do this proposed in the article foot exercises.
Our body strives to save energy. It involves only those muscle groups that are necessary for performing certain movements.
Therefore, if all of them are not activated, degenerative processes will begin to develop in the inactive ones, and as a result, toxins and toxins will be deposited.
As a result, a deformed and painful foot can lead to serious diseases such as coxarthrosis, gonarthrosis, headache, coronary heart disease, osteochondrosis, salt deposits and even type 2 diabetes!
Therefore, the muscles of the foot need regular training. Even if you walk a lot during the day, this does not mean that all the muscles of the foot receive the necessary load.
In order to restore health to the legs, it is necessary to regularly do special developmental exercises for the foot. Their implementation is within the power of everyone. Most of them are familiar from school, where in the lessons physical culture The teacher showed them to you for the first time.
The most important thing is to do them regularly, gradually increasing the intensity and number of times. During these exercises, strive to ensure that the foot is as flexible as the hand. If these exercises are carried out regularly, then the receptors located on the foot will gradually become more sensitive.
This will have a positive effect on the whole body, since all organs of the body are projected onto the sole of the foot. In particular, the big toes are responsible for the brain. This means that by influencing his feet, a person activates, among other things, his mental activity.
All proposed exercises for the foot are performed without socks. Preferably for fresh air during a walk, or specially allocating time for this.
Significant health effect can be achieved if you walk barefoot on the grass or sandy shore. Moreover, an uneven wavy surface is more preferable.
Constantly increase the duration of such walks so that the soles of the feet are in contact with the ground as long as possible. Try to grab and lift small objects that come across to you along the way with your toes. These are also good training exercises for the foot.
A possible place of employment can be at home or a gym. A good addition to the exercises below can be.
Warm up
To fulfill any sports complex it is necessary to prepare the corresponding muscles. Stand up straight, put your feet parallel to one another. Rise up on your toes and slowly lower yourself onto your heels. Start with 10 reps and add 2 reps every day.
Sit on a chair, try to pick up some small object from the floor alternately with the toes of one foot, and then with the other. After several attempts, you should be fine.
Repeat this exercise for 5 minutes daily. It strengthens tendons of the toes enhances their ability to maintain body balance.
Foot Strengthening Exercise
Stand with your bare feet on a thick, wide-format book with your toes over the edge of the book. Try to grab the edge of the book cover with your fingers.
Repeat this exercise daily for five minutes. Soon your fingers will gain mobility. This exercise also helps to strengthen tendons of the toes.
Foot development
Exercise 1
Sit on a chair, insert a pencil between your toes and try to write some letters. When performing this exercise, it is necessary to reach the level of skills when the text is written legibly. This exercise will help foot development, strengthening the toes and the entire muscular structure of the feet.
Foot development
Exercise 2
Sit on a chair with your foot on the thigh of the other leg. Take the foot with one hand and the big toe with the other and twist it around the joint, first clockwise and then counterclockwise.
Do the same exercise with the rest of your toes. As a result of these rotational movements, the mobility of the finger joints will increase.
For next exercise you can use a special massage roller with a corrugated surface.
Roller exercise
Sit on a chair and place both feet on the roller. Roll the roller from your toes to your heels and back. In this exercise, the pressure on the roller is the maximum possible, but not reaching the pain threshold.
Standing and leaning with one foot on the roller, roll it back and forth. Then switch legs.
alternating walking on the outer and inside stop;
alternate walking on heels and on toes.
These exercises also help a lot. foot development.
An important caveat.
You need to practice daily and at least forty minutes a day. With the necessary rest between exercises. For classes, try to make the most of the periods of remission of the disease.
During an exacerbation of the disease, it is possible and necessary to perform those exercises that are not accompanied by pain - both on damaged and healthy joints. Exercises selected according to this principle will provide a feasible load on the joints, muscles and ligaments.
Based on the materials "The system of recovery of Paul Bragg. Best practices". Compiled by N.M. Kazimirchik, A.V. Moskin.
We often talk about the fact that the stability of your body is very important in running, therefore, in addition to running exercises, it is imperative to strengthen the muscles of the core and hips, which are responsible for stability. A lot of attention is paid to work on the knees and ankles, but few people pay attention to the foot itself.
Our foot consists of large and small muscles, which are arranged in layers. Eat large muscles that run through the entire foot from the ankle. They are responsible for most of the movements of the foot, and it is on them that we focus on strengthening. But besides them, there are 11 more small ones, which are located a little deeper in the foot. They help stabilize the body when the foot hits the ground and kicks off while running. They also deform to absorb and store energy in mid-stance and support the arch of the foot.
podolog.dp.uaWhat happens if you have a weak "core of the leg"? There are four layers of muscles at the bottom of the leg that support the arch of the foot. If these muscles are weak, then the load will go to the plantar fascia. Therefore, if you want to get rid of plantar fasciitis or prevent its occurrence, you definitely need to strengthen internal muscles feet. Everything in the body is connected, and weak soles can lead to abnormal movements that eventually result in knee problems.
To strengthen the foot, there are several standard exercises. For example, crumpling a small towel with your feet: you drag the towel across the floor solely with the help of the muscles of the foot. Or "marble pickups" - lifting marble balls from the floor with your feet. But these exercises mainly involve the large muscles of the foot, practically without affecting the small ones.
The authors of the study suggest other exercises. Place the foot on the floor in a neutral position, and then squeeze it using the internal muscles of the arch of the foot. At the same time, try to make sure that your fingers remain flat on the floor. You can start them while sitting in a chair, then make it more difficult and do it while standing, then on one leg.
We performed a similar exercise during stretching training: sitting on the floor with straightened legs, you try to bend the foot so that an arc forms, but the fingers should stick out towards you.
Another option - minimalistic running shoes or running barefoot. The first positive changes will be noticeable after four months: the foot will become a little shorter, the arch of the foot will rise. It is these changes that show that the muscles have become really stronger. Another benefit is increased sensory sensitivity in the foot. It also plays an important role in building resilience.
Tired legs? This will help!
We step on our feet every day, but we rarely think about them. Fortunately, we have a set of ingenious exercises for you that will fix the situation!
The feet are, by the way, a real window to pain affecting other parts of the body. Very many pains accumulate in the legs; and the pain that begins in the legs often spreads to the whole body.
Therefore, exercises that strengthen and heal the feet will have far-reaching effects on the entire body!
Here are 10 such exercises:
1. Finger stretch.
Interlace the fingers of the opposite hand with the toes and gently pull, making a semi-circular movement with the ankle. Then repeat with the other leg.
This exercise relaxes the plantar fascia of the foot as well as the ankle joints, making it easier for you to walk and stand.
2. Arch massage.
Take off your shoes, sit down and roll the arch of your foot tennis ball. For best result try to do the same while standing, using your legs in turn.
It's relaxing tense muscles arch, while simultaneously sending signals to the Achilles tendons to relieve tension. As a result, the flexibility of the legs and hips increases.
3. Arching the feet.
Arch your feet, spreading your toes to the sides and arching them back as far as possible. If you can't, pull them with your hands.
It strengthens the muscles of the toes, preventing cramps, and has a beneficial effect on the whole body as a whole.
4. Lifting fingers.
Plant your feet on the floor, then lift all of your toes off the floor without moving your heels and toes.
This stretch engages the muscles on the sides and front of the lower leg, strengthening the legs and posture over time.
5. Rolling feet.
Stand with your feet parallel and planted on the floor. Roll your foot to the outer edge and carefully place a weight on it to stretch it.
This stretch mobilizes the ankle joint to relieve pain in the foot area. In addition, stretching engages the lower leg and knee, relieving pain and tension in the knee joint.
6. Tiptoes.
Stand on tiptoe for 10 seconds, then slowly return to the starting position. Repeat 10 times.
This ballet exercise not only stretches the feet, but also strengthens the lower legs, tones the core and improves balance.
7. Fingering.
Stand on the floor and tuck your feet slightly inward to rest on your big toes and inner arches of your feet. Lift all toes, except the big ones, off the floor.
Now arch your feet outward and repeat the opposite, raising your thumbs and not moving your little fingers.
Why is this exercise necessary? It teaches the foot to arch in case you have a wrong gait and a crooked arch.
8. Pointe shoes.
Sit on the floor with your legs stretched out in front of you. Bring them together at the heels, as if standing in the first position. If you feel more comfortable, you can bend your knees slightly.
Now gently arch your feet to stretch them, then reach with your toes at one point, arching your feet. Repeat 10 times.
This exercise strengthens the feet well and stretches the legs, and also engages the muscles of the thighs.
9. Twisting.
Plant your feet on the floor, then bend your toes inwards as far as you can. Straighten and repeat 10 times. You can place a rolled towel under your fingers if that's easier for you.
These toe-twisting exercises look ridiculous, but are great for foot pain, especially plantar fasciitis, which is common among runners.
10. Circular movements.
Plant both feet on the floor and lean on a table or chair for balance.
Raise one foot in the air, point the toe and rotate the ankle in a circle, then repeat the same with the other foot. Do 10 circles on each side.
This exercise relaxes all the connective tissues in the ankle joint and strengthens the muscles, relieving foot and ankle pain, and improving balance and stability.
