Therapeutic Exercises: Improving the Life of Plant Feet
1. Flexibility exercises
(a) Achilles Tendon Stretch
Achilles tendon shortening can accentuate problems associated with flat feet. Keep one leg ahead and the other back, bend the knee forward keeping the leg heel back on the ground. Feel the stretch in the back of the ankle and hold for 30 seconds.
b) Stretching of the Plant Fascia
Sit on the ground with your legs stretched. With a strap or towel around the foot, gently pull towards you until you feel a stretch on the sole of the foot and on the back of the leg.
2. Strengthening of the Arc
(a) Elevations of heel
Stand up, raise the ground heels, keeping the pressure on the toes. It performs 3 series of 15 repetitions, thus strengthening the foot plant muscles.
(b) Collecting objects with fingers
Try to collect small objects from the ground using your toes. This exercise improves the skill and strengthens the foot muscles.
3. Balance exercises
(a) Flamingo posture
Stand on one foot, keep the balance for at least 30 seconds. This exercise not only strengthens the foot muscles, but also improves the stability of the ankle.
(b) Medical ball
While you're sitting, pass a medicinal ball from one foot to another, thus improving balance and coordination.
4. Massages and Rollers
(a) Massage with Tennis Ball
Place a tennis ball under the sole of the foot and wheel forward and back to relieve tension and improve flexibility.
(b) Cold Roll
A special frozen roller can help relieve pain on the sole of the foot, as well as reduce inflammation.
Contact us through our WhatsApp or call us: 687 25 46 04
Leave a comment