Treatment of flat feet in adults at home

Flat feet is a common ailment that many people are exposed to; it is a pathological process that distorts the correct shape of the foot.

This can lead to a variety of negative consequences, the most common is a deterioration in posture, as well as the subsequent development and progression of scoliosis. In some cases, this disease can be cured at home without the intervention of specialists in this process.

Treatment of flat feet at home: when you can still help and how to do it

Causes of flat feet

About 3% of all patients are already born with this disease, the main factor here is genetic predisposition and poor heredity. However, in the remaining 97% of cases, the disease is acquired, most often its development occurs for the following reasons:

1. A work activity that involves a long standing position, which contributes to an excessive increase in vertical loads that are placed on the feet.
2. Systematic lifting or transport of heavy objects.
3. Lack of physical activity, leading a sedentary lifestyle with a low level of mobility.
4. Excessive activity in certain sports, the specificity of which implies a significant effect on the feet.
5. Pregnancy.
6. Having problems associated with being overweight, which increases the load on the legs.
7. Getting various injuries that contribute to the onset of this ailment.
8. The wearing of potentially harmful shoes, especially for women, who often wear shoes or boots with very high heels.

Exercises for the feet

Walking barefoot sometimes helps to solve the existing problem, but in most cases, this measure helps children at the initial stage of the disease, and not adults.

To achieve a positive result, they are encouraged to practice the following exercises:

1. Raising the body on the toes. To do this, the feet must be placed parallel to each other and slightly spread apart, and then begin to perform the appropriate movements. About 10-12 repetitions of this exercise are required daily.
2. Rolling with your feet on the floor of a stick, bouncing ball or other objects similar in shape and structure. Skating should be carried out with the entire surface of the foot, daily this process should be given at least 5 minutes. This exercise is considered one of the most effective options.
3. The implementation of rotating movements of the feet. The exercise is performed in a sitting position, while the legs must be extended forward, the heels must be placed on the floor surface and the feet must be rotated. In total, 10 movements are done in each direction.
4. Walking around the apartment with bare feet on opposite sides of the foot. Initially, you will need to take 10 steps on the outside and the same number on the inside, and then take another 20 steps, each time changing the involved side.
5. Flexion and extension of the toes is one of the simplest exercises anyone can do. Every day, this process must be given at least 3-5 minutes.

Home massage techniques

With home treatment of grade 1-3 flat feet, such practices are a prerequisite, without which it is virtually impossible to achieve a positive result and complete cure.

However, there are several things to consider:

1. The presence of dermatological diseases or problems associated with blood vessels is a direct contraindication to the use of massage practices.
2. Massage practices should be carried out every other day, the minimum duration of one course is at least 12 sessions, otherwise the required result will not be achieved.
3. Before conducting a home massage, it is recommended to consult with a specialist, since today there are a large number of different techniques. They are intended for the treatment of flat feet at different stages and are selected only on an individual basis, only a doctor can help determine the course suitable for a specific situation.
4. The main movements are smooth stroking, light squeezing and pressing. Moreover, in most cases, not only the feet themselves are kneaded, but the entire part of the leg, starting from the knee.

Therapeutic gymnastic exercises at home

Gymnastic exercises designed to treat flat feet are easy to perform and highly effective. To obtain a positive effect, they must be practiced daily and at least 2-3 times a day.

Below is an approximate complex that will help in solving the existing problem:

1. Walking along the room on both sides of the foot, heels, or separately on toes.
2. Raising the legs up from a sitting position on a chair and making rotational movements with the feet, first clockwise, and then against it.
3. Making lunges forward, alternately it is necessary to use each of the legs.
4. Grasping and shifting with the feet of various small objects spread out on the floor.
5. Flexion and extension of the toes.
6. Taking with the foot and then squeezing a special orthopedic ball, usually made of rubber and equipped with soft spikes over the entire surface. Performing this exercise will have an additional massage effect and improve the circulation in the legs.
7. Stroking the lower leg of the opposite leg with the foot, carried out while in a sitting position on a chair.

Orthopedic shoes

Review of popular models

Wearing special orthopedic shoes is one of the most important measures in the treatment of flat feet. Experts recommend making it to order based on the individual characteristics of the deformity of the foot shape and the stage of the disease. Many workshops operate directly at specialized clinics, and you can go there immediately after receiving the necessary clarifications and instructions from the doctor.

However, the modern assortment of orthopedic shoes has expanded significantly and in a number of stores you can buy mass-produced models that are no less effective.

In order to make it easier to navigate in them, below are examples of the most popular options that have managed to prove themselves on the positive side and are distinguished by a consistently high quality of products:

1. Ortmann and Berkemann produce similar models in the same price range. For the most part, these are women's summer shoes with an orthopedic effect, the offered open options for shoes or sandals are visually virtually indistinguishable from ordinary models. The approximate cost is in the range of 5000-7000 rubles.
2. Berkemann It also has a wide range of men's orthopedic shoes, you can choose models with different designs and colors: it can be both formal shoes and sneakers. The price range is also very wide, the cost ranges from 6,000 to 12,000 rubles.
3. Manufacturer Dr. Comfort produces various models, but strict women's shoes deserve special attention. It is versatile and fits virtually any style of clothing, the cost is usually in the range of 7000-9000 rubles. Also, this company has a separate line of sports shoes, orthopedic sneakers outwardly do not differ from conventional models, they can be purchased at a price of 8,000 rubles.
4. Ortmann additionally produces a unique line of indoor shoes, which are orthopedic slippers. This option is ideal for people who spend a significant part of their time at home and rarely go outside. The price is affordable, such slippers can be purchased at prices ranging from 4000 to 6000 rubles.

Orthopedic insoles

Orthopedic insoles can be used in combination with specialized or regular shoes. When choosing them, it is necessary to take into account several requirements that apply to these devices:

1. Full contact of the orthopedic insole with the foot, otherwise their use will not be effective. If this condition is met, then a person, when taking a step, will experience a sensation, as when moving on sand.
2. Reliable fixation of the foot with the insole inside the shoe, the foot should not have any space for free movement when walking.
3. Compliance with the size of the foot, all orthopedic insoles have their own numbering.
4. Corresponding to the existing deformations, the shape of the selected insole should be such that the foot stops its distortion and the disease does not progress.
5. The material must be resilient enough to not cause irritation or allergic reactions, and be able to withstand the weight of the person and the load to which the orthopedic insole will be subjected.

Sports with flat feet

Sports activities are not able to completely eliminate flat feet, but they are a good additional measure for the main set of activities, which will be able to increase its effectiveness.

It is recommended that such questions be previously agreed with orthopedic specialists, but the following tips can be given, which are universal for all situations:

1. Long running, especially on hard surfaces, is strictly prohibited with flat feet, as it can significantly worsen the situation.
2. Jumping is also an unwanted physical activity.
3. Walking barefoot by itself is ineffective, but it can complement another set of activities related to the performance of various exercises. It is recommended to practice in the early and mildest stages, since serious deformity cannot be corrected with this measure.
4. Swimming is not only recommended for flat feet, but can also have a general positive effect on the body and improve immunity.
5. Dancing will also have a positive effect on the shape of the feet when taking other measures to treat the disease.

Summing up, it is worth noting that in the initial stages, flat feet are treated much easier, and in many advanced and most severe cases, cure at home without the intervention of an orthopedist is not possible. This is one of the main reasons why you should not delay: start taking appropriate action as soon as possible.

At the same time, it is recommended to preliminarily consult with a specialist who will assess the situation and give a number of recommendations to make the most efficient plan and schedule of home procedures, taking into account the individual characteristics of the development of foot deformities.

Watch the video: Treatment For Flat Feet, Pes Planus, Flat Foot Exercises, Foot Pain Treatment, Foot Arch Exercises (November 2024).