Exercise therapy for flat feet in children: exercises for the prevention and elimination of the disease. Gymnastics will help your baby get rid of flat feet. Leg exercises for children.
Let's talk about issues that interest any mother. Until what age is a flat foot normal? How to identify pathology of a child’s foot? How to treat flat feet in a child?
There is a widespread belief that young children do not have flat feet, or rather, they do, but it is a physiological norm for children under 3-4 years of age. This is also, in part, a misconception, because flat feet can be congenital.
This pathology occurs in 65% of children aged 5 to 7 years; according to statistics, this figure has been increasing in recent years.
IMPORTANT: It should be noted that only at the age of 6 years does the child’s foot develop to the extent where it is possible to judge the development of flat feet.
Types and degrees of flat feet in children
Let us briefly consider the types of pathology and their characteristic signs.
IMPORTANT: There are three main types of foot curvature: transverse, longitudinal and combined.
Transverse flatfoot
visually determined by flattening of the forefoot. This species is often found between 40 and 55 years of age. The main reasons for its development are heredity and constant wearing of stiletto heels. In children under 10 years of age, transverse flatfoot is normal.
Visually, the foot has a flattening of the forefoot and transverse arch. In this case, with age, the thumb deviates to the side, and cartilaginous growths form on the joint. The second and third fingers bend like a hammer. With such complications, walking becomes difficult.
Transverse flatfoot is most often complicated by the formation of calluses around the 2nd and 3rd fingers, the big toe is deformed, and an ingrown nail on the big toe can be observed.
Longitudinal flatfoot
manifested by flattening of the longitudinal arch of the foot. Most often occurs between the ages of 14 and 25 years. The development is facilitated by the weakness of the ligamentous apparatus of the leg, which is further weakened by physical activity and at the same time the internal and external longitudinal arches begin to flatten.
With longitudinal flatfoot, the foot lengthens and widens in the middle part. The foot is turned inward and the longitudinal arch is lowered when standing. As a complication, the so-called heel spur develops with age.
3 degrees of flat feet in children
- First degree characterized by weak ligamentous apparatus of the foot, but its shape does not change. With prolonged physical activity (walking), weakness and aching pain appear in the legs. Symptoms go away after rest.
- Second degree is already visible quite clearly. The arches of the foot are smoothed or not visible at all, the middle of the foot is widened and is in close contact with the surface. Painful symptoms increase, the pain becomes constant and rises from the foot to the knee. When walking, you may notice club feet.
- Third degree already severely deforms the foot and affects the musculoskeletal system as a whole (scoliosis, spina bifida). Curvature of the toes occurs with age. Due to the development of complications, the pain reaches the lower back, and headaches may occur due to problems with the spine.
How can you find out for yourself whether your child has flat feet?
- Pay attention if your baby complains of pain in the feet and legs and refuses to walk for a long time
- Visually assess how straight the legs are and whether they look like a “cross”, whether he clubbing when walking
- Look at the child's shoes to see if they are worn in any direction.
- The most effective and fun way is to paint the child’s feet and ask him to walk 10 steps along the paper. If the footprint has the shape of a stick of salt, then there is no flat foot. But if the foot is completely imprinted, then you should seek advice from an orthopedist.
Treatment of flat feet in children
The following methods are used in the treatment of flat feet:
- Massage
- Exercises
- Physiotherapy (performed in a hospital setting)
- Orthopedic shoes and insoles
- In advanced cases, surgical treatment is resorted to
Massage used at all stages of disease development.
1. We start with stroking and lightly press on the child’s foot with our thumbs.
IMPORTANT: Warm up your baby's feet by rubbing, this will improve blood circulation.
2. Move on to the next exercise. Holding the shin with one hand, we perform rotational movements of the foot in one direction and the other 6-7 times.
3. We finish the massage by holding the leg by the shin, and with the other hand we grasp the baby’s foot (the big toe along the foot). We press our finger in the area under the child’s big toe; this should under no circumstances cause pain.
Video: Foot massage
Correct shoes for flat feet in children
When buying shoes for your child, you need to pay attention not to the appearance, but to how well they are made. Any casual shoe should have a hard heel, arch support and a 0.5 cm heel.
IMPORTANT: Orthopedic shoes are prescribed to correct existing flat feet; they cannot be used independently. Wearing such shoes alternates with wearing everyday ones.
Orthopedic shoes are produced in specialized factories. Each pair is made according to individual parameters and to order.
To form the correct foot, shoes must meet the following parameters:
- The spout must be closed-1
- Should be a small heel-4
- Arch support-2
- Hard back-1
- Dense cushion inside the shoe on the inside
- Dense cushion in shoes on the inside-6
- Clearances in summer shoes for air flow
Can be used orthopedic insoles both as a preventive measure and for treatment purposes.
Like specialized shoes, insoles for treatment are selected by the doctor.
To make them, a computer modeling of the foot is performed, then plaster casts are prepared.
After this, under the influence of temperatures, I form the necessary shape of the insole itself from natural or synthetic materials.
Exercises for flat feet in children
A number of exercises are prescribed to treat flat feet. We will describe some and suggest watching a training video.
- "Molar"- We sit the baby on the floor, legs extended and straight. The larger leg is held along the arch of the second leg up to the knee. Repeat the exercise 4-5 times with each leg alternately
- "Robber"- sitting on the floor with your legs bent, while your heels are pressed firmly to the floor. We put a napkin under the fingers and the child tries to pull it up to the heel with his fingers. In this case, a weight is placed on the napkin
- "Artist"- we suggest that the child draw figures on the sheet using his feet, holding the pencil with his fingers
- "Mill"-sitting on the floor and raising his legs, the child makes rotational movements with his feet
- "Walking on your heels and toes"
Video: Gymnastics for flat feet
Massage mat for the prevention and treatment of flat feet
You can start using this preventive measure from six months of age to 15 years. Due to the different textures, it has a good massage effect and helps shape a child’s foot.
IMPORTANT: The mat helps in training the ligamentous and muscular apparatus, and develops fine motor skills.
It will be interesting for your child to study such a rug and test it by touch.
The mat will not replace a massage, of course, but it will be a good help in the fight against flat feet.
Prevention of flat feet in children
- Choose the right and comfortable shoes for your child according to the recommendations and size, and not for growth
- Allow you to walk barefoot on natural surfaces (at the dacha, on sand at sea)
- Do gymnastics with your baby
- And, of course, for healthy development of bone tissue, organize a rational and balanced diet.
- Do not use orthopedic shoes without a doctor’s prescription and do not self-medicate, especially under the age of 3
- Pay attention to the child's gait and complaints
- Do preventive exercises and massages
- Playing sports will be useful: swimming, skiing, horse riding are not contraindicated.
And all will be well.
IMPORTANT: The development of flat feet can be prevented with proper and attentive attention to the baby’s health.
INTRODUCTION
1. FLAT FOOT
3. SET OF EXERCISES FOR FLAT FOOT
CONCLUSION
BIBLIOGRAPHY
INTRODUCTION
Flat feet - flattening of the transverse and, less commonly, longitudinal arches of the foot. There are paralytic, traumatic and static flat feet. Paralytic is observed with polio and paralysis of other origins, traumatic - after a fracture of the ankles or foot bones. The most common type of flatfoot is static: it occurs due to overload of the foot in combination with a constitutional deficiency of connective tissue.
Symptoms, course. The foot has a flattened appearance; pain in the foot, which is rare at first, becomes constant over time. However, sometimes even severe deformation of the feet is not accompanied by pain.
The diagnosis is made on the basis of the characteristic appearance of the feet in an upright position of the patient, the characteristic x-ray picture of the forefoot and the measurement of the height of the longitudinal arch on the x-ray.
Treatment is conservative. Wearing arch supports, foot massage, therapeutic exercises, swimming. For severe pain, surgery is indicated.
With pronounced flat feet, a teenager will need to think about choosing a profession that does not involve long walking or standing. But as for the army, according to the latest orders of the Ministry of Defense, only third-degree flat feet with arthrosis of the foot joints are a contraindication for conscription.
It must be borne in mind that before the age of 4, diagnosing a child with “flat feet” is simply not serious. Babies have a physiological pad of fat on their feet, and if you make an imprint of such a foot (plantography), you can see what appears to be a flattening, which is not actually flat feet. Another reason for misdiagnosis is X-shaped legs. In this case, the foot appears flat, but if the foot is placed strictly vertically, the print will be normal. That is why, if the diagnosis is made not by an orthopedist, but by, say, a surgeon or physical therapist, the disease can be detected where it does not exist.
But starting from the age of 5-6, the parents themselves may well notice some irregularities in their child. Club feet and feet that deviate outward or inward when walking or standing may indicate flat feet. Inspect your child's shoes to see if they are wearing out on the inside of the sole and heel. At an older age, the child himself will express his complaints, which can be used to suspect flat feet - when walking, the legs quickly get tired, pain appears in the calf muscles, on the sole in the arch of the foot. Sometimes the pain spreads from the sole of the foot through the ankle to the thigh, creating a picture of sciatica. With pronounced flat feet, the foot changes its shape, as already mentioned above.
1. FLAT FOOT
Flat feet can be congenital, as a result of underdevelopment of muscles, absence of the fibula, or other developmental defects. Not common (approximately 11% of all congenital foot deformities). But in general, the hereditary factor plays a big role. If a father or mother suffers from flat feet, you need to prepare in advance that the child will have the same “story.”
Rickets can contribute to foot deformity. With severe hypovitaminosis D, the bones become soft and the musculoskeletal system weakens. Flat feet in this case are often combined with other bone changes characteristic of rickets.
Thanks to vaccination, polio has become a rare cause of flat feet - the foot is deformed more often as a result of paralysis of the tibial muscle.
At an older age, flat feet can be caused by injuries - fractures of the bones of the forefoot, but most often it is the result of improperly healed ankle fractures.
The most common type of flatfoot is static; it occurs in children because their muscles are still weak by nature and sometimes cannot withstand the load. The main force that maintains the arch of the foot at normal height is the instep muscles. They start from the bones of the lower leg, their tendons pass behind the inner ankle. If these muscles do not do their job well, the arch of the foot drops and the bones of the foot and lower leg become displaced. As a result, the foot lengthens and widens in the middle, and the heel deviates outward.
Treating this seemingly simple disease is quite difficult. In addition, there is unlikely to come a moment when a person can breathe a sigh of relief: well, I’m cured! Flat feet are a once-in-a-lifetime experience. With the help of special events, you can only tame the disease and prevent it from significantly affecting everyday life.
In case of congenital flat feet, massage is necessary; in difficult cases, the child’s feet are fixed in the correct position with special plaster casts. In preschool age, the main treatment should be to strengthen the arch of the feet with the help of massage and gymnastics, and the use of insoles and arch supports is prescribed less frequently at this age.
For schoolchildren, on the contrary, special importance is attached to the selection of good orthopedic shoes with arch alignment and raising the inner edge of the heel. There is an important point here: the child’s foot grows quickly, so shoes need to be changed often. A small mistake in the design of the shoe may not help, but, on the contrary, may lead to pathology.
In adolescents with severe flat feet, accompanied by severe pain, treatment begins with the application of plaster casts. After the pain disappears, orthopedic shoes, massage, and gymnastics are prescribed. And only if all this does not lead to anything, surgery is possible.
Gymnastics.
It should become a daily and habitual activity for a patient with flat feet. It is better to do it not once, but 2-3 times a day.
Massage. It has a good auxiliary effect, improves blood circulation and tones the muscles that tighten the arch. The shin is massaged - along the back inner side from the bones to the foot - and the foot itself - from the heel to the toe bones. Techniques: stroking, rubbing, kneading. Self-massage should be performed by stroking the top of the first finger, the arch of the foot, and the back and inner surface of the lower leg with the heel of the palm.
2. PREVENTION AND THERAPEUTIC ACTIVITY FOR FLAT FOOT IN CHILDREN
A flat foot can be congenital, or it can develop during a person’s life. With flat feet, the normal function of both the foot itself and the entire musculoskeletal system is disrupted. Therefore, it is extremely important to promptly detect flat feet during the period of growth and development of the musculoskeletal system, in order to counteract further development of the deformity with properly organized treatment and preventive measures and consolidate the achieved therapeutic effect. The shape of the foot has a direct connection with the child’s posture. Almost all children with flat feet also have incorrect posture.
Flat feet and postural defects. At first glance, there is no connection between these phenomena. Meanwhile, in 60-70% of the children studied, it is flat feet that cause spinal curvature and other serious postural disorders. Even a slight deviation from the norm in the shape of the foot can seriously impair the physical development of the child. The dynamic capabilities of flat feet are limited, the range of motion in the joints is minimal, and a significant inclination of the foot to the side causes severe pain. Children with this deficiency cannot stand for a long time, get tired quickly, and complain of pain in the legs and hips.
How do you know if your child has flat feet? Have your baby walk barefoot on the floor in different directions so you can see his feet in all positions. Pay special attention to the inner edges of the feet and the degree of compaction.
Rarely, flat feet are congenital; more often, it is acquired with age and occurs as a result of walking after a year of living in booties. That's why pediatricians advise gluing heels to booties, one layer of skin thick. These shoes strengthen the muscles of the foot and form correct posture.
Flat feet can be detected this way. Using a cotton swab or brush dipped in a blue solution, anoint the child’s feet, and then place him on a clean sheet of paper. Compare the print with the drawings. With the help of such fingerprints you can monitor the effectiveness of treatment.
The main method of correcting flat feet is therapeutic exercises. The child can do them under the supervision of the mother. A doctor will help you learn the necessary complex.
1. Alternate flexion and extension of the foot while sitting.
2. Spinning feet.
3. The so-called swing. Alternately, the child rises on his toes and falls on his heels.
4. Walking only on your toes.
5. Place a gymnastic stick on the floor. Walking on it is very useful.
6. Half squats on the fingers.
7. Squats on a gymnastic stick.
8. And this exercise will remind the child of winter. For 1-3 minutes, let him walk on his fingers, like on skis.
9. For gymnastics you will also need two balls. Small, it is very useful to rock your toes for 1-3 minutes. On a large one (the so-called medicine ball), the child must stand and balance a little. And then let him try to do a few squats without leaving the ball.
10. Jumping on your fingers.
11. Buy a gymnastics hoop. Let your child learn to roll it with their toes.
12. Lifting various objects with your toes.
There are also exercises that do not require special equipment, but their therapeutic effect is enormous. Use a nice summer day for this. First of all, have your child go barefoot as much as possible. Secondly, don’t be afraid if, after a warm rain, your child stirs up some mud and runs through the puddles.
And one more note. It is not necessary to do all the exercises in one lesson. You can start training with five to six exercises, and after 10-15 days gradually add one exercise at a time.
After 3-4 minutes, give the child a chance to rest. The entire lesson should last 15-20 minutes. Doing the exercises twice a day will bring the desired effect. Within a month or a month and a half, the child will feel better.
Therapeutic exercises for flat feet in children must meet a number of requirements in order to be effective. Unlike adults, children's gymnastics must wear a game uniform. This is the only way to force your child to perform gymnastic exercises daily and for a long time.
The child should engage in exercises in the form of games
With the 1st degree of flattening of the arch of the foot, a gymnastics complex is used aimed at strengthening the muscles. Such approaches will prevent further progression of the disease and fix the plantar aponeurosis in the desired position.
What exercises are useful for children with 1st degree flat arch:
- Walk with your toes raised for 10-15 minutes. You can call this exercise “duckling”, as it resembles the movement of ducks on the sand.
- "Sly Fox". First, we sneak on our toes for 5 minutes. At the same time, to imitate the movements of the animal, we recommend that children bend their arms at the elbows. When the fox steps back, it moves slowly on its heels. Invite your child to quietly leave when he sees a wolf. This can only be done while resting on the heel tubercle.
- The “clubfooted bear” walks on the inside of the foot. Imitate his gait for 10-15 minutes. After walking, the bear should rest. To do this, he lies on his back and picks up cones (small objects) from the ground with his large toes. Let the child also repeat these manipulations for 5 minutes.
- “Let’s repeat the elephant’s foot.” The elephant has a flat arched sole, so it never lifts its hind end off the ground. Children with great pleasure imitate the movement of the elephant, raising their toes and moving along the surface on their heels. If an exercise causes pain, it should not be performed.
The above treatment against flattened arches is suitable for children under 10 years of age, but a different regimen is required for adolescents. This category is very sensitive to the external beauty of the body, so it is often enough to show the consequences of flat feet without treatment, as teenagers begin to do exercises regularly and efficiently.
Walking barefoot on the ground has the best therapeutic and prophylactic effect.
This gymnastics complex was developed at the clinic of Dr. Bubnovsky and has proven itself due to its high efficiency over 7 years of practical use in the best rehabilitation centers in Russia:
- We begin gymnastics with a warm-up in the form of movements around the perimeter of the room for 15-20 minutes. Then we begin walking on our toes, heels, and outer arch. The duration of repetitions of each procedure is limited to 30 seconds. When walking on toes, children's hands are located at the top, on the heels and the outer part of the foot - on the belt. The final manipulation of the first stage is practicing with a ball, which is clamped with the feet, and the child must walk with it about 20 meters on the outer part of the foot.
- Standing on a gymnastic stick or hoop, you should do 6-8 squats and walk along the product 3-4 times. At the same time, the arms are moved to the sides or forward.
- The third stage involves 6-8 rotations of the body to the right and left. In this case, the student stands on the outer part of the foot. Lifting on toes (10-12 times) with support on the toe. Repeat the heel raise in the same way, but do not do the exercise if pain occurs.
- The “boat” strengthens the muscles of the foot and lower leg. To perform it, you should lie on your stomach, put your hands behind your head, and raise your legs up and remain in this position for 5-7 minutes. After this, raise your legs at an angle of 45 degrees and hold them there for about 4 minutes.
- A lot of exercises have been developed for children against flat feet, performed while sitting on the floor or on a chair. Among them are flexion/extension of the toes (15-20 repetitions), abduction/contraction of the heels (10-15 times), circular movements of the foot (15-20 times), grabbing objects, rolling the ball from heel to toe (10-15 repetitions).
Treatment of flat feet using the above-described gymnastic complex should be carried out regularly. This is the only way to guarantee the effectiveness of your classes.
Despite the fact that some pediatricians are against putting excessive stress on children's weak soles, podiatrists do not have more effective methods for correcting foot deformities at an early age without surgery. The only thing that experts recommend is to give the child a foot massage before gymnastics.
How to massage your feet before starting classes
Massage of a child's foot before gymnastics is carried out using a special rubber mat or roller. It will be enough for the baby to run around for 5 minutes to be ready for active physical exercise.
Parents can improve the effectiveness of massage by using gentle movements of the fingertips to influence the active points of the sole. After the procedure, the child should lie down for several minutes with his legs raised up. The impact on acupuncture points, in addition to stimulating blood supply, has a general strengthening effect due to the normalization of the functioning of other organs.
There are other exercises against flat feet. Every pediatrician has in his arsenal a list of effective gymnastic recipes against flat feet in children, but generalized recommendations in medicine have not been developed. It is better to use those exercises that benefit your child and avoid those that cause pain and increased swelling of the foot.
Parents should be very vigilant about flat feet, since such an ailment, if neglected and without timely measures taken, can cause serious complications. The consequences of flat feet can be not only deformation of the bones of the feet and joints of the legs, but also curvature of the spine and other disorders of the musculoskeletal system. Full treatment includes massage, gymnastics, and in some cases, manual therapy, which directly affects the spine.
Parents can easily cope with flat feet in the unadvanced stage themselves. Today, there are a lot of video lessons with a selection of therapeutic exercises and massage techniques against flat feet and for its prevention in children of both preschool age and older than 6-7 years.
The diagnosis of “flat feet” can be overcome even without the help of doctors, but only if the disease is at an early stage. The first aid in this is massage.Basic principles of massage in case of childhood flat feet
If flat feet are detected, the child requires a special course of foot massage, including the buttocks and hips, which is carried out once every six months. If there is a problem with posture, in addition to the basic procedures, once every 3-4 months the baby should undergo a course of massage, in which special attention is paid to the back, abdomen and lower back. How and in what sequence does a massage session take place for flat feet?
Foot massage
Massage for flat feet in children should begin with gentle rubbing of the foot, namely the plantar part in the direction from the heel to the toes. Such manipulations should be done with the palm or its edge. Using your thumbs, you need to stretch the baby’s toes and the entire foot, then use the pad of your thumb to draw a seven on it. The number 7 should start at the base of the baby's big toe, go to the base of the little toe and go down to the heel along the outside of the foot.
The last stage involves turning the foot. It is necessary to fix the leg with your hand in the area of the condyle, grasping it from behind. The free hand should be slowly led along the inside of the foot, starting from the heel and moving to the point where the toes begin, while gradually turning the foot itself outward, lifting it slightly up in the area of the baby’s big toe.
Massage of legs, thighs and buttocks
After completing the work on the feet, a lower leg massage is performed. It consists of rubbing and kneading both sides of the shin with the palms, directing the main efforts to its inner surface. Pinching and tapping with your fingertips are also encouraged. All manipulations must be done starting from the ankle and towards the knee joint.
There are no special requirements for massage of the thighs and buttocks. Gently rubbing and kneading them along the bone in a direction convenient for you will be almost enough. An integral component of the massage of this area are elements of vibration - pinching, shaking and tapping with the edge of the palm (we recommend reading:).
Back massage
Back massage for flat feet does not have any specific differences or features. The muscles of the back and lower back, especially in the area of the sacral triangle, like other parts of the body, also need rubbing, kneading and the use of vibration-based techniques.
The only characteristic feature of a back massage is a longer and more thorough execution of the necessary techniques. It is important to remember: when using percussion elements during a massage, you must not touch the area where the child’s kidneys are located.
Therapeutic gymnastics in the fight against flat feet
Treatment of flat feet in a child, in addition to massage, includes special gymnastics aimed at strengthening the leg muscles. Such training can prevent the development of flat feet, and if you start giving an appropriate massage and a series of simple exercises to a very young child, it is quite possible to avoid its occurrence in the future.
In order for such gymnastics for flat feet in children to be effective and beneficial, the following rules should be followed:
- It is better to perform exercises barefoot;
- do physical therapy exercises regularly 2 times a day every day - for example, exercise once in the morning, after the child has woken up and completed all the morning procedures, then repeat the set of exercises one more time after a nap.
It is better to do gymnastics against flat feet barefoot. By the way, walking without shoes on grass or different textures - pebbles, rubber mats, sand - in itself will be an excellent therapeutic exercise
Exercises and exercises in a playful way
Of course, the ideal time of year to combat or prevent flat feet is summer. It is on hot summer days that you can and even should allow your child to run barefoot on the ground, sand, water or small pebbles - of course, taking precautions so that the baby does not get hurt. In cold rainy seasons, it is also not necessary to give up the habit of walking without shoes. A specially designed therapeutic mat with pebbles is designed for these purposes.
Most children do not like to do the same thing for a long time, so it can be quite difficult to get them to do the same exercises. In such cases, the ideal option is games that contain correction elements. Exercise therapy in a playful form will not only bring preventive benefits, but will also give the baby pleasure from the process.
You can start practicing play exercises with a 1.5-2 year old child. Below are examples of such games:
- Walking with a pillow on your head. A pillow with approximate dimensions of 10x10 cm should be filled with any cereal - for example, peas or beans. The goal of the game is to carry the pillow on your head as long as possible. Action: helps correct posture and promotes its correct formation in children of any age.
- A game of tag. A child or children are running away from a driver who is trying to catch up with someone and tarnish them. The only innovation is that anyone who has managed to take a position sitting on tiptoes with a straight back, elbows bent and hands clenched into fists, with index fingers extended upward, is prohibited from staining.
- Pull-up game of tag. Similar to the previous game, the driver runs after the players, and the one he stains turns into the driver, but now you cannot stain someone who manages to take a position on their toes with their arms raised up, as if doing a pull-up.
Playing tag with friends will bring unforgettable joy to the child, and will also help to work out the problem area of the foot in a playful way.
Exercise therapy for the treatment and prevention of childhood flat feet
There are very simple therapeutic exercises for flat feet in preschool children:
- Walking on toes. Hands on the belt, back and head straight. This position maintains correct posture.
- Walking on the outside of the foot. The toes are tucked inward, and the feet are moved parallel to each other.
- Walking on uneven ribbed surfaces. A washboard is perfect for such a surface. It should be placed on a support at an angle of 30 degrees and walked on it back and forth.
- Walking in place. When performing the exercise, you need to lift your heels off the floor as high as possible, and your toes should remain on the ground.
- Walking sideways on a stick. You can use a thick rope instead of a stick.
- Rolling from toe to heel. It is best to do the exercise while standing on a stick, but any hard surface will do.
- Rolling from heel to toe. During the execution, do not lower your head and make sure that your back is straight.
- Rolling the stick back and forth using your feet. The exercise is done in a sitting position with emphasis on the legs. The diameter of the stick should be about 3 cm.
- Raising the body on the toes and landing on a full foot. Foot position: Big toes joined together and heels spread apart.
- Squatting on your toes. In order to maintain balance while performing the exercise, you can use any support.
- Grabbing objects. Sitting on the floor, place your hands back. In this position, grab a small object, such as a cube or a lace, with your toes and move it alternately to the left and to the right. Then you can move on to gripping larger objects, such as a ball or pin, with the inside of your feet, and pull them to yourself or pass them to a neighbor.
Flat feet are not a death sentence. Daily exercise, timely treatment and prevention at home will restore the little one’s health and help him be more confident in himself and his appearance.
Forming a correct arch in a child from childhood will help to avoid flat feet, and to cope with it at an early age. There are many techniques of physical therapy (physical therapy) and massage that help form the correct arch. You can find out more about them from your doctor, the main thing is not to engage in amateur activities. Let's look at what exercises will help correct flat feet.
After birth, parents must constantly strengthen not only the ligaments and muscles of the foot, but also the lower leg. It is useful to start your first steps by walking on sand, pebbles or dirt.
One of the best ways to overcome flat feet is to walk barefoot on the grass.
Gymnastics can be done for the child by the parents themselves, with the child positioned on the back or stomach. You need to stretch all your fingers, especially the first one, which receives the most support. The foot will also require attention, the emphasis is on its inner edge, as well as the lower leg and its front surface. You can use all gymnastics exercises that help strengthen the arch of the foot.
An effective exercise is rolling a ball with your foot
Such exercises are:
- adduction of feet;
- turning the foot to the inside;
- flexion towards the rear;
- sliding movements of one foot along the shin of the other leg;
- trying to pick up small objects with your fingers;
- moving and spreading the toes;
- rolling a small ball with your feet;
- squatting on a stick located under the feet;
A good combination is provided by gymnastics and warm, as well as contrasting (when cool water alternates with warm) foot baths. Gymnastics begin after the baths.
Physiotherapy
Exercise therapy can also take the form of a game, which will be very interesting for a child, especially at a young age. It is useful to walk on a rolling pin or pick up objects using only your legs, or climb a wall bars.
When the child begins to walk, which happens after about one year, the course of therapeutic exercises gradually expands.
During this period, it is useful to walk on toes and heels; it is important for parents to find a form of play so that the child does everything with joy. It is useful to walk using only the outer or inner edge of the foot, you can roll any object with your foot or use a roller massager.
Special massagers can be used to treat flat feet.
An instep support will help shape the correct contours of the foot
Swimming is useful until the foot gets stronger, but you just need to focus on working with your legs.
Children who have reached school age should engage in exercise therapy under the supervision of an experienced physician. At this stage, along with physical therapy, it is useful to massage the muscles of the lower leg and foot. And also use physical procedures, such as electrical stimulation of the anterior and posterior groups of lower leg muscles.
If all of the above is combined correctly and competently, the result will not take long to arrive. But if the child is bothered by constant fatigue or pain, then the use of arch supports will be required. These special insoles help keep your feet stationary, allowing your muscles to relax.
For children of preschool age, unlike the older group, it is not recommended to use arch supports or orthopedic shoes as treatment or prevention. The reason lies in the fact that the foot undergoes formation and its fixation causes the muscles of the lower leg and foot to weaken, and meanwhile the condition worsens.
Exercise therapy classes for a child are carried out twice during the day. It is optimal to carry them out an hour and a half before bedtime or an hour after the child has eaten. The duration of the entire complex should not exceed fifteen minutes. If the exercises are carried out at home, then it is important to carry them out regularly and gradually, constantly increasing the load, because the ultimate goal is to strengthen the muscles not only of the lower leg, but also of the foot.
The exercises should only be carried out barefoot, and the parents themselves and, if possible, a doctor or exercise therapy instructor should ensure that they are performed correctly. It is also important to constantly monitor that exercise does not cause fatigue or pain.
Complex for preschool age
Each set of exercises for preschool children is individual, and before performing it, you need to consult a doctor, maybe he has his own opinion on this matter.
- You can start by bending and straightening your feet while sitting. The exercise will be performed alternately from 5 to 10 times with each foot.
- Next, twist your feet in different directions several times; everything must be done in a sitting position.
- Then they begin the “Swing” exercise, which is performed on the toes, and then the child sits on his heels, the repetition rate is up to 10 times.
- It is useful to walk on your toes or heels, and then stand on your toes and perform several squats in this position.
- It is useful to pick up various small objects from the floor, for example, pencils or pens, balls, small toys.
- You can then grab a pencil using your toes and draw something on a piece of paper with it.
- You need to move and spread your toes several times.
- Finish everything by walking on the outside or inside of the foot.
A set of exercises useful for flat feet
You don’t need to complete everything at once; you can start with five or six tasks, and then increase their number. It is important to carry out everything in a playful manner so that the child does everything with pleasure.
For school age
If the starting position is on a chair, then do everything in quantities from 1 to 8 times, and if standing, then from 9 to 18.
- Everyone starts by spreading and bringing the heels together, while the toes should not come off the floor.
- Then you need to grab the ball with your feet and lift it above the floor.
- Perform maximum extension and flexion of the feet, and then try to grab and lift various small objects from the floor, for example, pebbles or pencils.
- Slide forward and backward using your fingers.
- Squeeze a rubber ball with your feet, gather a cloth mat with your toes, or roll a rolling pin with your feet.
- A roll is performed from heels to toes and in the opposite direction.
- Perform squats and half-squats on your toes, while your arms are spread to the sides, up or forward.
- It is useful to walk on various objects, for example, on a gymnastic stick, a beam with an inclined surface, a ribbed board, a foam mattress, on the spot using a massage mat.
Exercises for children with flat feet
To prevent the development of flat feet in a child, you can simply buy and lay a massage mat in the bathroom. While receiving hygiene procedures at least twice a day, the child stands with bare feet on the mat and stands on his toes, rolls from heel to toe, and stands on the outer edge of the sole. And this will be excellent gymnastics for the feet.
A win-win option is a massage mat in the bathroom.
It is necessary to prescribe therapeutic exercises for flat feet, taking into account his physical fitness, as well as the form and severity of the disease. In all age groups, it is useful to use physical exercises or sports for the purpose of overall strengthening of the body. Special exercises and massage are also useful to relieve pain. Additionally, you can use gymnastic equipment; they will help strengthen not only the muscles, but also the arch of the foot, and form its correct depth.
Physical exercises aimed at general strengthening of the body in children with flat feet should not contribute to overwork of the musculo-ligamentous apparatus. For flat feet, crawl swimming, skiing, and sports games using a ball are used for treatment and prevention. Exercises in any sport with flat feet are carried out under the supervision of the attending physician and with a mandatory increase in load.
Parents should always remember that progression of flat feet is inevitable if nothing is done. Flat feet develop slowly in a child, so it is not at all necessary that the child will complain of pain in the feet. Periodic examinations by a doctor, especially in the foot area, will help prevent the problem. If a violation is detected, immediate action must be taken.