In summer, when we wear open footwear, foot deformities are more noticeable, providing an excellent opportunity to address flat feet and ankle and foot problems, which affect many people. It is crucial that the arch of the foot is correct, as it forms the foundation of our body.
What is flat foot?
It is important to note that our feet do not lie completely flat on the ground due to their arched structure. Our feet rest on the ground at three points: the heel bone (C), the head of the first metatarsal bone (A) and the head of the fifth metatarsal bone (B). Between these points are the transverse arch (A-B), the medial arch (A-C) and the lateral arch (B-C).
In order for the arches to be adequate, it is also extremely important that the capsules and ligaments forming the muscles and joints of the foot are in good condition. If this is not perfect, the static structure of the foot changes and the arch of the foot decreases or disappears completely, and the sole flattens. – flat feet develop who.
In newborns, the arched structure of the foot has not yet developed, and its place is filled by a fat pad. However, at this stage, we cannot yet speak of flat feet. The arches of the feet develop at the age of 3-4 as a result of walking, weight bearing, movement and the thinning of the fat pad. Therefore, it is advisable to start exercises to prevent the development of flat feet from this age onwards.
Symptoms:
- the corner leaning strongly outwards
- weakening ability to stand on toes
- restriction of movement in the lower ankle joint
- the footprint has widened (flat feet)
- Symptoms of overload include tired legs during prolonged walking, pain in the feet and legs, and night-time muscle cramps.
- The heel of footwear worn continuously becomes deformed and wears down unevenly.
Flat feet trigger a series of unfavourable changes. The flexibility of the leg muscles decreases, circulation in the legs deteriorates, which leads to further impairment of performance and triggers the development of premature wear and tear and degenerative processes. The body's centre of support shifts, causing compensation in the knees, hips and spine, leading to postural disorders, muscle shortening and overstretching.
Due to the consequences listed above Prevention is very important., combating its development, primarily by strengthening the leg muscles through regular exercise, walking barefoot on natural ground during certain seasons, and wearing appropriate footwear.
With shoes or barefoot?
Direct contact with the ground is important for our gait and muscles, as there are many proprioceptors and sensory nerves here that transmit stimuli to the muscles. Therefore, it is important to spend as much time as possible barefoot and if possible walk on surfaces that are as varied and uneven as possible. This is easily achievable in summer. An exciting option is a park with pebbles of various sizes, tree stumps, and uneven ground, grass and sand.
we can move around. At home, walking on rice grains, beans or pebbles can also be an excellent solution.
Recommended exercises, gymnastics
Flat foot exercises should always be performed barefoot, on a daily basis, and should last 15-20 minutes. Each exercise should be repeated 6-8 times. The primary goal is to strengthen the muscles responsible for the arches of the feet. In accordance with the principle of gradual progression, we start by practising and learning the basic movements, followed by exercises using some kind of equipment. The use of equipment is not a prerequisite for
exercise, but it makes exercise more enjoyable for children. We can use simple tools that can be found in every household (e.g. paper tissues, napkins, pencils, bottle caps, glass marbles, string, etc.). It is extremely important that the exercises
During the exercise, children should use their toes, work from the ankle joint and not perform the tasks by moving their knees or hips.
Some practical examples in a seated position, with legs stretched out and slightly apart:
- with your toes
- scratching
- rotating the foot, examining the sole
- spreading of the toes
- touching toes
An easy exercise is, for example, picking up building blocks or glass marbles scattered on the floor by bending your toes and collecting them, or transferring clothes from the laundry basket to the washing machine in this way.
We can also exercise with paper tissues (it is best to start with a single layer to ensure success, then move on to two and three layers). Pick up the tissue with your toes and pass it from one foot to the other. Holding onto the paper tissue with your fingers, you can tear it into small pieces with your toes, then pick up these small pieces with your toes and collect them in the bin.
Compensatory movements must be monitored and corrected. If you are unsure, it is advisable to consult a doctor and then a physiotherapist, so that no questions remain unanswered, you receive advice and can confidently perform the exercises.
