Good day to you, my dear readers! I’m glad to welcome you again to my blog. Today we will talk about flat feet and methods of treating it at home.
It would seem, well, what’s so terrible is that you have flat feet. Especially for men. Okay girls – they are beautiful creatures and they a priori everything should be fine. But for men, what’s the problem? Wearing socks, shoes comfortable and go.
But, it turns out, everything is not so simple. It turns out that if you have flat feet, then if there is no treatment, problems with the selection of shoes will eventually start, it will be painful to walk for a long time, and the feet will swell very much in the evening: so that you simply can not get into your shoes. Also at night, with flat feet, very often there are cramps in the legs (calf muscles), and can reduce fingers on the foot.
And now think, do you need all this? Even if you do not care about anything now, then very soon you will remember everything that is written above.
Of course, it is necessary to go to the doctor. First, in order that he accurately diagnosed you with a flatfoot, and then the cases are different, and you need to exclude other diseases of the musculoskeletal system.
Secondly, the doctor needs to go and in order to understand that what he offers, you do not fit. And they often offer the following: acupuncture, rehabilitation on expensive simulators, painful injections of biological preparations. It takes a lot of time, money and energy. To go somewhere after work, to take a round sum for what you basically can do yourself.
So read below the platypodia treatment in adults at home, think and draw conclusions yourself.
Many will say that this is unrealistic. I’m sure that when you finish reading the article, you will fundamentally change your mind about it.
So, let’s begin.
What should I do at home to get rid of flat feet?
Massage is necessary to improve blood circulation in the foot, kneading problem areas and reducing soreness.
If you do not have a loved one nearby, then in the literal sense of the word we take everything in our hands. Stop placed in a horizontal position and secure with four fingers of your hand, with your thumb, starting from the heel and approaching your fingers, you need to press.
Do not immediately press like it’s not your foot in front of you, but your boss, who offends you. Movements should be smooth, pressing at first not strong. And only then, when the foot is warming up, and it will not hurt so much, you can gradually increase the pressure.
You can do without a massage, you ask me? Massage is an integral part of complex treatment, and it is impossible to fully cure flat feet without it.
There is an alternative option for an easy degree of flatfoot. This is a massage mat. You can buy a ready mat in the pharmacy, but you can do it yourself. To do this you will need a hard terry towel and spruce needles. The towel should be spread, leveled, and put on it spruce needles in one row, so that there are no empty spaces. Cover with a second towel, secure on the sides dumbbell pullover. On such a rug should walk 3-5 minutes every day.
A set of simple exercises is being carried out. The main rule is constancy, i.e. You need to perform them every day, gradually increasing the time of classes.
- “I want to be higher”
Starting position: the feet are parallel to each other, on the width of the shoulders.
The essence of the exercise: lifting on socks and lowering back. Repeat 20-30 times
Starting position: sit on a chair with a back.
Roll the elastic ball from the fingers to the heel and back. If there is no ball, then you can use a rolling pin. The main thing is that the object is hard and easy to ride. Roll for 10-15 minutes.
- “Hands together, legs apart”
Sit comfortably, stretch your legs forward, resting them on your heels. And at the same time make rotational movements of the feet first inward, then outward. 15 times in both directions.
- “To go it is impossible to be lazy”
In this exercise just it is necessary to go on the apartment barefoot within 30 minutes at first on the external arch of foot, and then on internal.
One of the easiest exercises. It is necessary to stand up, straighten your back, legs are shoulder-width apart. Smoothly roll from heel to toe and back. Repeat 10-15 times.
- Morning warm-up
This exercise can be done when you are only awake, but you do not want to get out of bed yet.
You just need to squeeze your toes, lock in this position for a few seconds, and unclench them. So 10-15 times.
- “Can you take with your feet?”
The essence of this exercise is that it is necessary to lift various objects (pens, pencils) from the floor with your toes and move them to another place.
In addition to massage and exercises, it is necessary to carry out restorative measures, normalize weight with its excess, so that the pressure on the foot decreases.
The diet includes just the right food:
- to exclude pastries, fat, sweet;
- to eat more than vegetables, fruit;
- for breakfast surely there have to be porridges;
- in day it is necessary to eat not less than 50 g of protein;
- food has to be fractional, 5-6 once a day in small amounts.
Footwear with flat feet
It is an integral part of home treatment. Absolutely all shoes should be of high quality, fit you in size, do not reap, do not hang out. It will be necessary to buy orthopedic insoles. It is advisable to make them specially for the impression of your foot.
What should not be done?
- It is not necessary to jump and run, it not that will not help you, and on the contrary, will slow down process of your recovery.
- It is also not necessary to hope for bystry result after couple of days of occupations.
Well, if the pain you have will leave at least a week. And as for the result of flatfoot treatment – all of course in different ways, but on average it takes 3 months before the result is noticeable. But believe me, it’s worth it.
Also I would like to recommend you to go swimming and walk more barefoot.
As you can see, flat feet treatment in adults at home is quite realistic. The result is achievable.
After the course of such classes, many notice that pain and discomfort are gone, they can walk as long as they want without fatigue, and at night they finally sleep peacefully, without any cramps.
So do not believe those who say that this is unrealistic. As they say – there would be a desire.
I’m not saying goodbye to you, see you soon! Write your questions, wishes and opinions in the comments. Do not forget to subscribe to updates and share the article, if it turned out to be useful for you, with your friends, relatives and acquaintances.