Exercises for the feet. Foot Exercises Joint Aerobics

The foot consists of 27 bones, the same number of muscles and 109 ligaments. All of them form four long and one transverse vaults. How to ensure the proper operation of this complex and, at the same time, necessary depreciation apparatus? The proposed in the article will help to do this. exercise for the foot.

Our body strives to use energy efficiently. It uses only those muscle groups that are necessary for certain movements.

Therefore, if all of them are not activated, degenerative processes will begin to develop in inactive ones, and as a result, toxins and toxins will be deposited.

As a result, a deformed and painful foot can lead to serious diseases such as coxarthrosis, gonarthrosis, headache, coronary heart disease, osteochondrosis, salt deposition and even type 2 diabetes!

Therefore, the muscles of the foot need regular training. Even if you walk a lot during the day, this does not mean that all the muscles of the foot are receiving the necessary load.

In order to restore health to the legs, it is necessary to regularly do special developmental exercises for the foot. Their implementation is within the power of everyone. Most of them are familiar from school, where the teacher first demonstrated them to you in physical education lessons.

The most important thing is to do them regularly, gradually increasing the intensity and number of times. During these exercises, strive to keep the foot as flexible as the hand. If these exercises are carried out regularly, then the receptors located on the foot will gradually become more sensitive.

This will have a positive effect on the whole body, since all the organs of the body are projected onto the sole of the foot. In particular, the big toes are "responsible" for the brain. This means that by acting on his feet, a person activates, among other things, his mental activity.

All proposed foot exercises are performed without socks. It is desirable - in the fresh air during a walk, or specially set aside time for this.

A significant health-improving effect can be achieved by walking barefoot on the grass or sandy shore. Moreover, an uneven wavy surface is more preferable.

Continuously increase the duration of these walks so that the soles of your feet are in contact with the ground for as long as possible. Try to grab and lift small objects that come across to you on the way with your toes. These are also good training exercises for the foot.

A possible place to study could be home or the gym. A good addition to the exercises below can be.

Warm up

To fulfill any physical culture complex it is necessary to prepare the corresponding muscles. Stand straight with your feet parallel to one another. Get up on your toes and slowly lower yourself onto your heels. Start 10 times and add 2 lifts every day.

Sit on a chair, try to pick up some small object from the floor alternately with the toes of one foot and then the other. After a few tries, you should be fine.

Repeat this exercise for 5 minutes daily. It strengthens toe tendons, enhances their ability to maintain body balance.

Exercise to strengthen the foot

Stand with your bare feet on a thick, wide-format book with your toes extending over the edge of the book. Use your fingers to grasp the edge of the book cover.

Repeat this exercise daily for five minutes. Soon, your fingers will become mobile. This exercise also helps to strengthen toe tendons.

Foot development

Exercise 1

Sit on a chair, insert a pencil between your toes and try to write some letters. In this exercise, you must reach a skill level where the text is legible. This exercise will help development of the foot, strengthening of the toes and the entire muscle structure of the feet.

Foot development

Exercise 2

Sit in a chair with your foot on the thigh of your other leg. Take your foot with one hand, and the other - thumb legs and twist it around the joint, first clockwise and then counterclockwise.

Do the same exercise with the rest of your toes. As a result of these rotational movements, the mobility of the finger joints will increase.

For the next exercise, you can use a special massage roller with a corrugated surface.

Roller exercise

Sit on a chair and place both feet on the roller. Roll the roller from toes to heels and back. In this exercise, the pressure on the roller is maximized, but not reaching the pain threshold.

Standing and resting one foot on the roller, roll it back and forth. Then switch legs.

alternating walking on the outer and inner sides of the feet;

alternate walking on heels and on toes.

These exercises are also helpful. development of feet.

An important caveat.

You need to do it daily and at least forty minutes a day. With the necessary rest between exercises. For exercise, try to make the most of the periods of remission of the disease.

During an exacerbation of the disease, it is possible and necessary to perform those exercises that are not accompanied by pain - both on the damaged and healthy joints. Exercises selected according to this principle will provide a feasible load on the joints, muscles and ligaments.

Based on materials from Paul Bragg Health System. Best practices". Compiled by N.M. Kazimirchik, A.V. Moskin.

Thanks

The site provides background information for informational purposes only. Diagnosis and treatment of diseases must be carried out under the supervision of a specialist. All drugs have contraindications. A specialist consultation is required!

The leg muscles are divided into the muscles of the hip region (internal and external) and the lower limb (muscles of the thigh, lower leg and foot). They are responsible for movement in the knee and ankle joints, as well as in the joints of the feet and toes.

Causes of pain in the muscles of the legs

Pain in the muscular apparatus of the lower extremities can be caused by a large number of diseases. They can be divided into the following groups:

1. Spine and nerve pathologies:

sciatica and sciatica;
neuralgia and neuritis.

2. Diseases of bones, joints and ligaments:

gout;
arthritis and arthrosis;
bursitis;
tendinitis;
fasciitis;
osteomyelitis;
flat feet;
myoenthesitis and paratenonitis;
fractures of the bones of the legs;
benign and malignant bone tumors.

3. Vascular pathologies of the lower extremities:

phlebeurysm;
thrombophlebitis;
atherosclerosis of the arteries;
endarteritis;
lymphostasis.

4. Direct muscle lesions:

tears of muscles and ligaments;
myositis;
physical stress and overwork;
convulsions;
fibromyalgia.

5. Metabolic disorders and fiber pathology:

pathology of water-salt balance;
cellulite;
panniculitis;
obesity.

Pain in the muscles of the legs with pathologies of the spine and nerves

Lumbar sciatica

Radiculitis is a disease of the nervous system associated with damage to the bundles of nerve fibers that extend from the spinal cord.

Sciatica develops most often with osteochondrosis of the lumbar spine. The spine itself with this pathology may not cause unpleasant sensations - a sign of defeat will only be pain in the course of the sciatic nerve, spreading into the leg.

This disease is also characterized by the following symptoms:

pain in the buttock that extends from the lower back to the foot;
an increase in pain when sneezing, coughing or sitting for a long time;
burning or numbness in the leg;
weakness, "weakness", fatigue and heaviness in the lower limbs.

Neuritis and neuralgia

Peripheral nerve neuritis is also capable of provoking the appearance leg pain... With such pathologies, the pain is paroxysmal and spreads along the nerve fibers. The duration of an attack is usually short - from 5-10 seconds to several minutes. In interictal periods, pain is practically absent.

Pain in the muscles of the legs with diseases of the bones, joints and ligaments

Gout

Gout is a pathology associated with impaired purine metabolism. It is characterized by an increase in the content of uric acid in the blood, and the accumulation of its salts (urates) in the tissues of the joints.

A typical gouty attack begins with pain in the joint of the big toe. With the progression of the disease, the pathological process spreads to an increasing number of joints - polyarthritis occurs. Most often, with gout, the joints of the lower extremities are affected: the knee and ankle, the joints of the foot and toes.

Most gout attacks start at night. Such an attack proceeds with a rapid increase in the temperature of the skin around the joint, and their redness. Its soreness and swelling sharply increase. Exciting, burning pains extend to the muscles of the leg. Inflammation also captures soft tissues, manifesting itself as a clinical picture of phlebitis or cellulite. In severe cases, an attack causes an increase in overall body temperature. The average duration of a gouty attack is several days, and sometimes several weeks. After the symptoms disappear, the joint gradually returns to its normal form.

Exacerbations of gout occur two to six times a year, and the factors that trigger the onset of an attack are:

drinking alcoholic beverages;
a large number of meat or fatty foods in the diet;
abuse of cocoa, coffee or strong tea;
bath procedures.

A characteristic symptom of gout is tophuses, which are foci of pathological seals in the subcutaneous tissue. Typical localization of tofuses - over the affected joints, on auricles, on the extensor surfaces of the legs and thighs, on the Achilles tendons or on the forehead.

Arthritis and arthrosis

Arthritis
Arthritis is a chronic or acute inflammation of a joint and surrounding tissues, including muscles. This pathology is one of the manifestations of systemic connective tissue diseases:

systemic lupus erythematosus;
metabolic disease;
autoimmune pathologies.

If pain in the joints and muscles of the legs is caused by arthritis, then most often in such patients the inflammation spreads to other joints. Isolated lesions are rare. In addition, arthritis of the knee and ankle joints is characterized by symmetrical pain sensations in both legs.

Arthritic pain in the inflamed joint and muscles often has a very pronounced intensity. It can arise not only during movement, but also at rest. In addition, severe edema and swelling are common in arthritis. The skin over the inflamed area becomes red or purple, and their local temperature increases.

In addition to muscle and joint pain, symptoms of arthritis include:

limitation of movement in the limbs;
changes in the shape of the joints;
an unnatural crunch in the joint under stress.

Rheumatoid arthritis

Rheumatoid arthritis is a chronic infectious-allergic lesion of the joints, which is characterized by the spread of pain to nearby muscles. In the clinical picture of this disease, the following symptoms are noted:

constant spontaneous pain in joints and muscles, which increases with active movements;
swelling and heaviness in the legs;
local increase in skin temperature and the appearance of swelling around the affected joints;
deformation of the joints and loss of their motor functions;
the appearance on the skin of rheumatic nodules and vasculitis.

Aching pain in the muscles of the legs with arthrosis
Osteoarthritis is a degenerative-dystrophic lesion of the joint, which develops as a result of pathologies of cartilage tissues on the articular surfaces. At first, the pain occurs periodically, only after physical exertion, and quickly disappears at rest. But as the disease progresses, the intensity of pain increases, it captures muscle tissue, does not disappear after rest, and may appear at night.

The main signs of osteoarthritis:

"mechanical" nature of pain;
morning stiffness;
limitation of freedom of movement in the limb;
painful seals and points along the edge of the joint space, and on the surrounding muscles;
crunch in the joint.

Bursitis

Inflammation of the articular and periarticular bags of the knee joints with accumulation of fluid (exudate) in their cavities is called bursitis. This pathology is manifested by swelling, pain, fever and redness in the knee area. The swelling can spread down the leg muscles and cause pain and heaviness in them. With bursitis, pain is especially pronounced in the "kneeling" position and when walking.

The main manifestation of bursitis is a mobile, rounded swelling up to a chicken egg in the area of the affected joint, which has a soft consistency. This swelling is painful to palpation, and is clearly visible when the leg is extended at the knee.

In addition, the temperature of the skin in the area of inflammation rises, and they acquire a purple hue. Bursitis of the knee joint disrupts and limits the motor functions of the lower limb. With a prolonged course, bursitis becomes chronic, most often affecting the muscles of the lower leg. In such cases, the accumulation of calcium deposits is added to the inflammation, which over time provokes constant pain and difficulty in movement.

Pathological microflora can join the inflammatory process. Purulent bursitis develops, and all symptoms acquire a more pronounced intensity:

severe muscle pain in the legs;
a rapid increase in body temperature;
signs of intoxication of the body;
weakness;

Tendinitis

Tendinitis is quite large group inflammatory diseases of the tendons. If the process affects not only the tendon itself, but also the membranes surrounding it, then they speak of the presence of tendovaginitis. Both of these pathologies are accompanied by muscle pain and disorders of the functioning of the musculoskeletal system. With inflammation of the tendons, their strength decreases, which is fraught with an increased risk of muscle and ligament tears.

The main signs of tendon inflammation are:

pain in the muscles of the legs during active movements, which require the participation of the affected tendon;
relative painlessness with similar passive movements;
pain when palpating along the muscles and inflamed tendons;
an increase in temperature and redness of the skin over the area of inflammation;
crepitus (crunching) on movement.

Drawing pains in the muscles of the legs with fasciitis

Diffuse fasciitis is an inflammatory process that affects the connective tissue membranes of the muscles of the lower extremities. It causes limited mobility in the legs, pulling pain and a decrease in the strength of contractions in the joints.

In addition, this pathology is manifested by changes in the skin surfaces of the affected thigh and lower leg. The skin becomes coarser, loses its elasticity and takes on the appearance of an "orange peel". Often, under such a modified skin, you can feel small foci of seals.

Osteomyelitis

Osteomyelitis is a purulent-necrotic process that develops in the bones, bone marrow and surrounding muscle tissues. The cause of this disease is the ingestion of microorganisms that produce pus into the body. Osteomyelitis often occurs as a complication of various bone pathologies, for example, open fractures.

Acute osteomyelitis occurs primarily in children. It begins with a sharp rise in body temperature to 39-40 o C. The patient's condition deteriorates sharply, which is due to extensive intoxication of the body. The following symptoms are also characteristic:

sharp pain in the muscles;
headache;
sometimes loss of consciousness and delirium;
repeated vomiting;
jaundice is possible.

In the first two days of the disease, severe pains appear in the thigh or lower leg, the affected lower limb acquires a forced position, and pain contractures develop. Active movements in the leg are impossible, and passive ones are severely limited. Swelling in muscles and soft tissues rapidly increases. The skin over the lesion becomes red, tense, often there is a pronounced venous pattern and an increase in local temperature.

With the transition of pathology to chronic osteomyelitis, the patient's well-being improves somewhat, pain in the muscles of the legs decreases, and acquires an aching character. The signs of intoxication of the body disappear, the body temperature returns to normal. In the area of the lesion, fistulas begin to form with scanty purulent discharge. Several such fistulas can form a network of canals that open at a considerable distance from the pathological focus. In the future, persistent immobility of the joints develops, shortening of the affected limb and curvature of the bones.

Pain in the muscles of the legs with flat feet

Flat feet can be one of the causes of persistent pain in the muscles of the lower extremities. With this pathology, a flattening of the arch of the foot occurs - it becomes flatter, which causes a violation of its shock-absorbing functions. Inertial loads when running or walking can reach up to 200% of a person's body weight. The arch of the foot is designed to "extinguish" them, and if this does not happen, then they lie on the joints and muscles of the lower limb.

Flat feet are manifested by a feeling of "lead" heaviness, pain in the muscles of the legs and fatigue when walking. Also, with this pathology, the knee joints are severely affected, since it is they that account for most of the load. In addition, the load on the spine increases, since the body needs to somehow compensate for shocks and shocks during movement.

The main symptoms of flat feet are:

worn out and worn out shoes from the inside;
very fast fatigability and the appearance of pain in the muscles of the legs when walking and staying in an upright position for a long time;
heaviness in the legs, their cramps and swelling by the end of the day;
swelling of the ankles;
an increase in the size of the foot in width.

Drawing pains in the muscles of the legs with myoenthesitis and paratenonitis

These names combine a group of combined inflammatory lesions of the muscles and ligaments of the lower extremities. These pathologies are the result of chronic overstrain of the leg muscles at high and intense loads, and are accompanied by microtrauma of muscles and ligaments. Additional risk factors are general fatigue, chronic diseases, hypothermia, etc.

Myoanthesitis- this is inflammation at the junction of the muscle into the tendon, paratenonitis- damage to the tissue around the tendon, insertcite- an inflammatory process at the site of attachment of the ligament to the bone. All these pathologies are often combined with each other, and are manifested by pain in the muscles of the legs and swelling in the corresponding area. In the chronic course of these diseases, and continuing stress, muscle tears may occur, and sometimes - their complete detachment from the attachment sites.

Trauma

Fractures of the leg bones are almost always accompanied by damage to the muscle tissue by sharp bone fragments. Depending on the severity of the fracture (open or closed, with or without displacement), pain in the leg muscles will have a different intensity. Signs of a fracture of the lower extremities are divided into two groups:

1. Probable:

pain sensations that increase with any movement;
swelling and swelling in the injured area;
limitation of movement in the leg;
the occurrence of subcutaneous hemorrhages.

2. Reliable:

unnatural position of the limb;
pathological leg mobility in places where there are no joints;
crunching of rubbing bone fragments;
visually detectable fragments in open fractures (in these cases, bleeding and traumatic shock are added).

In addition, leg injuries are almost always associated with impacts or other intense physical stress. Therefore, pain in the muscles of the leg, even without bone fractures, can be caused by bruising or crushing of soft tissues.

Bone tumors

The first manifestations by which one can suspect the presence of a malignant pathological process in the body are unreasonable weakness, a spontaneous increase in body temperature, fatigue, loss of appetite and weight. They are combined into the so-called "small signs" syndrome. In the case of localization of tumors in the bones and joints of the lower extremities, one of the common symptoms is muscle pain.

At first, the pain syndrome is not very pronounced, and sometimes disappears on its own. With the progression of the pathology, the pain becomes persistent, constant, intensifying over time. Although the tumor is located in the bone or periosteum, an increase in its size compresses the surrounding muscles, nerves and blood vessels, causing aching pains. Their characteristic feature is the almost complete lack of effect when taking painkillers. Pains often change their intensity, but the tendency persists - the faster the tumor grows, the stronger they are.

Sometimes the first sign of a tumor in a joint or bone may be a fracture that has nothing to do with injury or other damage. They occur spontaneously, with sudden movements, heavy lifting, and sometimes at rest. Such fractures are caused by instability of bone structures, as the bone loses its natural strength as the tumor grows.

Pain in the muscles of the legs with pathologies of the vessels of the lower extremities

Pain in the muscles of the legs with atherosclerosis of the arteries

One of the causes of pain in the legs can be atherosclerosis of the arteries of the lower extremities. This pathology develops with the deposition of cholesterol plaques on the inner wall of the artery.

This disease is characterized by seals of the vascular wall, manifested by a feeling of compressive pain, more often in calf muscles Oh. Painful sensations increase when walking. In addition, a characteristic symptom of atherosclerosis of the lower extremities is the sensation of cold feet, the appearance of which does not depend on the season.

Endarteritis

Endarteritis is an inflammatory pathology of arterial vessels, which most often affects the lower extremities. A characteristic symptom of this disease is the so-called "intermittent claudication". Approximately the first hundred steps in walking are relatively easy, and then numbness, pain and heaviness rapidly increase in one or both legs. These symptoms disappear after a short rest, but reappear after a few dozen next steps. In addition, for endarteritis, as well as for atherosclerosis of the arteries of the lower extremities, the appearance of a sensation of coldness in the legs is characteristic. Also, with this pathology, patients often complain of the frequent appearance of cramps in the muscles of the legs.

Aching pain in the muscles of the legs with varicose veins

The cause of varicose veins is the expansion of the saphenous veins in the lower extremities, due to which this disease got its name. First stage pathology is manifested by a few, and rather nonspecific symptoms. Patients complain about:

unexpressed soreness, a feeling of heaviness and rapid fatigue of the legs;
a feeling of fullness and the appearance of cramps in the calf muscles at night;
numbness, "buzzing" and swelling of the legs at the end of the day;
burning sensation and "running creeps" in the feet and legs;
intermittent edema along the veins in the lower extremities;
the formation of asterisks and vascular cobwebs on the skin of the legs.

All of these symptoms are characterized by pronounced individual variability in each patient, and are called restless legs syndrome in medicine.

Varicose veins develop rather slowly - over years, and sometimes decades. Its progress is facilitated by:

long-term static loads on the lower limbs when in an upright position;
sedentary lifestyle;
overweight;
staying in a sitting position for a long time (for example, with frequent long trips or flights);
using hormonal contraceptives or hormone replacement therapy;

These reasons lead to a slowdown in blood flow in the veins of the lower extremities. The volume of blood that is retained in the veins increases, which leads to pressing, bursting pain in the muscles of the legs.

It must be remembered that the most famous symptoms of varicose veins in the form of protrusion of venous nodes and spider veins are not the first signs of the disease. The onset of pathology in most cases is not manifested by visible skin changes. The first symptoms are most often pain, heaviness, tension, fatigue and swelling in the leg muscles. If such complaints arise, it is best to immediately contact a phlebologist.

The detailed clinical picture of varicose veins of the lower extremities includes:

swollen, knotty, extended veins protruding above the surface of the skin and translucent through it;
intense pain in the muscles of the legs;
inflammation of the skin over the area of the veins;
thrombophlebitis;
the appearance of poorly healing ulcers and bleeding.

Thrombophlebitis

Thrombophlebitis is an inflammatory lesion of the venous vessels, in which there is stagnation of venous blood in the legs, an increase in its coagulability and the formation of blood clots - dense blood clots. This disease is characterized by the following symptoms:

1. Muscle pain of a pulsating nature, which often turns into a strong burning sensation under the skin. Is the pain syndrome permanent in thrombophlebitis? and is often combined with heaviness and swelling in the calf muscles.
2. In the superficial veins of the legs with the development of thrombophlebitis, painful seals with reddening of the skin along the venous vessels are determined.
3. Thrombophlebitis of the deep veins of the lower extremities is manifested by their pronounced edema, which is caused by sharp disturbances in venous outflow.

Thrombophlebitis often becomes chronic with periodic exacerbations. The most formidable complication of this disease is the risk of separation of a blood clot from the inner walls of the venous vessel. This clot of clotted blood can travel through the body's bloodstream and cause blockages in vital vessels. The most common cause of pulmonary embolism, the development of myocardial infarction or acute vascular pathology of the brain is the detached blood clot with thrombophlebitis of the lower extremities.

Lymphostasis

Lymphedema, or lymphostasis, is a congenital or acquired disease associated with impaired outflow of fluid from peripheral lymphatic vessels and capillaries of the lower extremities. The clinical signs of this pathology are:

feeling of heaviness and pain in the muscles of the legs;
nutritional disorders of the skin, and the formation of trophic ulcerations on it;
the development of erysipelas on the lower extremities;
frequent accession of infections.

Pain in the muscles of the legs with lesions directly to the muscles

Inflammation of muscle tissue

The main clinical symptom of myositis (inflammation of muscle tissue) is local pain. Their intensity increases when the muscle is squeezed, as well as when it is loaded during movement. This provokes the emergence of a protective tension in the affected muscle, which, in turn, further exacerbates the pain, and leads to limitation of limb mobility. A kind of vicious circle is formed.

Myositis can develop as a complication various diseases, for example, the flu. Also, a common cause of myositis is injury or excessive muscle tension due to unusual physical exertion.

Pain with myositis is extremely pronounced. It can increase not only when the limb moves, but even at night, at rest, or when the weather changes. Often, tight bands or nodules can be felt in the muscles.

In addition, redness of the skin is observed over the area of inflammation. With the development of the disease, muscle weakness begins to increase, which, as a result, can lead to the development of complete or partial atrophy. skeletal muscle lower limbs.

If, due to the nature of his activity or other circumstances, a person is forced to long time carried out in a standing position, then there is a stagnation of blood in the lower extremities. The muscle tissues of the legs begin to experience oxygen starvation, from them toxins, toxins and decay products, in particular, lactic acid, cease to be excreted. The result is pain in the leg muscles. It is aching, dull or stabbing in nature, accompanied by a feeling of heaviness in the legs, and sometimes cramps.

Sharp pain in the muscles of the legs with cramps

A spasm, or spasm, is an involuntary contraction of one muscle, or a whole group of them at once. The reason for this condition may be various metabolic disorders in the body, circulatory failure in the lower limb, or severe muscle fatigue. The leading symptom of a cramp is an acute, almost unbearable pain in the calf muscle. It appears almost always suddenly. Such symptoms can be episodic in nature, and in this case are not a sign of pathology. But frequent spontaneous leg cramps (especially at night) are a reason for consulting a specialist.

Stretching

Stretching of the muscles of the lower limb can occur when jogging, walking fast, doing any active sport, and sometimes even when wearing poorly fitted shoes. The first painful sensations usually occur immediately, or within a day after unusually high muscle loads. Muscles appear swollen, tense, and heavy. Patients complain of soreness, sometimes quite pronounced, arising when the muscles are felt. In some cases, edema of muscle tissue joins it, which is manifested by a significant increase in the size of the affected area. Pain and soreness when palpating persists for several days, and sometimes weeks. Pain sensations increase with movement, especially when bending the knee and ankle joint.

Muscle tears

Flexion and extension in the joints of the lower limb is associated, respectively, with stretching and contractions of its muscles. If such movements in the joints are performed suddenly, too abruptly, and with excessive force, the result can be rupture of muscle tissue. Usually, such damage is localized in a small area of the muscle, in the area of its connection with the tendon. But in some situations, quite large ruptures can occur, sometimes even accompanied by complete separation of the muscle from the tendon. As a rule, such injuries occur with sharp bendings of the limb in the direction opposite to the acting force. An example is the moment of a sharp start or, conversely, a sudden stop while running.

Muscle rupture is always accompanied by sudden severe pain in the lower limb. Patients describe this sensation as a direct blow to the leg. The pain syndrome may subside for a while, but then it always returns, the pain becomes constant and intensifies as the hematoma grows and muscle spasm develops.

When feeling the injured limb, local pain is noted. Sometimes you can feel the swelling caused by extensive hemorrhage by touch. When a complete rupture occurs (that is, a muscle tearing off in the area of its attachment to the tendon), it is even possible to grope for the gap that occurs between the ligament and the muscle. Such injuries are always accompanied by severe edema in the area of the injured muscle, and a sharp decrease in the range of motion.

Compression Syndrome (Crash Syndrome)

Compression Syndrome is a very serious disorder that results from strong and / or prolonged pressure on muscle tissue. After a short painless stage, massive internal hemorrhage occurs in the injured muscle. The resulting hematoma compresses the nerve fibers and blood vessels, exacerbating the damage. The affected area becomes swollen, hot to the touch, and severe pains appear in it.

The most serious complication that occurs in this condition is the development of irreversible damage to muscle tissue and nerve fibers. In this case, muscle destruction is observed, and their complete or partial functional failure, which leads to the inability to move normally.

Aching pain in the muscles of the legs with spontaneous hematomas

Sometimes patients receiving anticoagulant therapy may experience sudden hemorrhages in the muscles of the lower extremities. This pathology is characterized by aching pain and an increase in the size of the affected area. Such hematomas are formed without regard to previous trauma, or as a result of very minor injuries.

Fibromyalgia

Fibromyalgia is a rheumatoid disease that mainly affects older women and can be transmitted through the female line to children. With this pathology, disorders develop in the soft tissues surrounding the joints. In the lower extremities, the area of the thighs, closer to the knee joints, is most susceptible to fibromyalgia. Also affected are the muscles of the neck, occipital region, shoulders, area chest and the lower back. Painful sensations arise or intensify with physical or mental overload, sleep disturbances, trauma, exposure to dampness or cold.

Pain in the muscles of the legs with metabolic disorders and pathologies
fiber

Violations of water-salt balance

A decrease in the amount of certain salts in the blood can lead to pain in the muscles of the lower extremities. A similar condition occurs when the body is dehydrated, which is caused by prolonged diarrhea, profuse vomiting, or taking diuretics.

The main symptoms of water-salt imbalance are persistent thirst and the occurrence of widespread edema. Lowering arterial blood pressure, palpitations and abnormal heart rhythms are also possible.

Pathology of subcutaneous fat

Cellulite is an acute purulent inflammation of a diffuse nature (phlegmon) of subcutaneous adipose tissue. The cause of this pathology is the ingress of pathogenic microorganisms into the fatty tissue through damaged skin. At the same time, the inflammatory process necessarily affects muscle tissue. In addition to muscle pain, cellulite is manifested by sharp increases in body temperature, the development of general weakness and other symptoms of intoxication of the body.

Panniculitis is a recurrent nodular inflammation of the subcutaneous tissue. With this disease, rounded painful nodes are formed in the fatty tissue, which quickly increase their size to 3-5 cm, squeezing the muscles and provoking the onset of pain in them. The skin over these nodes is red and swollen. These rashes are always profuse enough, and are able to merge together when close.

Panniculitis nodules can last from 1-2 weeks to months, and sometimes years. After their disappearance, small depressions remain, as well as atrophied and darkened skin. Sometimes such nodes disintegrate, followed by their opening, and the release of an oily liquid. In the future, at the site of the opened node, a slowly healing ulceration forms.

In addition to muscle pain and the appearance of nodes, panniculitis is manifested by the following symptoms:

weakness;
malaise;
loss of appetite;
fever;
nausea and vomiting.

Pain in the muscles of the legs in obese people

Obesity can also cause pain in the muscles of the lower extremities. If a person is overweight, then an additional load falls on the lower limbs, and they experience increased pressure. This inevitably leads to pain in the muscles of the legs, especially with small foot sizes.

Treatment

To prevent the appearance of pain in the leg muscles in time, you need to follow some rules:

With vascular pathologies, it is necessary to limit the content of fatty, cholesterol-rich foods in your diet.
It will be useful to lose weight, as well as regularly perform a special set of exercises aimed at preventing the development of varicose veins.
Try to avoid being in a static, sitting or standing position for a long time. If your activity requires it, then you need to regularly take breaks, warm-ups, and change body position.
With diseases of the spine or joints, you need to pay attention to the timely treatment of these pathologies, and the implementation of the doctor's recommendations.
Periodic exercises aimed at strengthening the abdominal muscles will relieve muscle tension in the lower back, which will reduce the likelihood of radiating lower back pain.

There are contraindications. Before use, you must consult a specialist.

There are different streaks in the life of every person. Of course, I want them to be only light and bright, but even from difficult situations there is always a way out.

Almost a month ago, my dad was admitted to the hospital with a stroke, he was in intensive care for two weeks, and it has been more than a week since he was discharged home. Yesterday he was able to sit down himself, and his legs are gradually starting to return mobility.

Lately, I have read and revised a huge amount of information on how to recover from such difficult situations. However, one of the most effective methods was suggested to me by a friend, a rehabilitation therapist.

Exercises for the feet

When a person has limited mobility as a result of a disease (heart attack, stroke, polyarthritis), he still has a thirst for life, a thirst for movement, and nothing can force him to remain confined to a wheelchair or bed. In these cases, they come to the rescue recovery exercises... Well, the one that I want to tell you about, dear reader, is just a miracle!

This method was developed hundreds of years ago by Tibetan lamas, but it became known to modern man quite recently. We invite you to familiarize yourself with the amazing exercise - interlacing fingers which will help return youth and mobility of the legs.

It is also worth doing this exercise to prevent feet, if you do not want old age to catch you by surprise.

Healthy feet and knees mean the difference between walking alone and wheelchair. Diligent practice of this exercise will help repair the damage done to the feet throughout life.

FINGER AND FINGER INTERLINING IN SITTING POSITION

Sit on a chair or on the floor. Bend your left knee, pull your leg towards you, and then wrap your left foot with both hands.
Interlace the fingers of your right hand with the toes of your left foot.
Pull the tips of your toes with your heel muscles towards the knee and spread them out to the sides.
Maintain this position for 1 minute, and then repeat the exercise with the other leg. After completing the exercise, notice how the color of the foot changes due to the increased blood circulation.
If you can't get your toes between your toes, try wrapping your toes on the side of the sole, pressing lower part palms to a rounded bone under the toes on the sole. Pull your toes towards the knee and spread them as wide as possible to the sides.
After a week of doing this stretching the muscles of the foot you can start simultaneously pressing the different reflex points on the big toe with your thumb. In this case, the thumb of the other hand can give the big toe additional stretch, pulling it even further away from the second toe. Also, spread the little fingers and big toes in opposite directions. Try to increase the duration of the exercise every day. Start from 5 minutes a day.

FINGER AND FINGER INTERLINING IN Lying POSITION

Even the ancient Chinese noticed that the legs were the first to age, and then the whole body. After all, it is on the legs that many nerve endings and reflex zones are concentrated.

Therefore, I suggest you learn a few useful recommendations, which will help maintain the health of the feet, and with them youth and good condition of the whole body.

As you can see, everything is much simpler than it seems. Use this exercise as a preventive measure, and in severe cases as a effective method recovery.

Interlacing fingers and toes will help learn to walk again if you are patient enough and demanding of yourself. Do not forget that you have 10 toes on your feet and each should be given due attention!

We hope this simple exercise will help you keep your legs youthful and mobile for longer. Tell your friends on social networks about this truly miraculous method, perhaps for some of them it is now very important!

Stand with bare feet leaning lightly on the back of a chair. Keep your thighs straight above your ankles. Make sure to put your weight on your heels. To do this, lift your fingers and wiggle them.

Keep both legs straight (it is very important not to bend your knees!), Press with your right foot on the floor and let your left hip rise, lifting your leg slightly off the floor.

Relax your arms and shoulders. Keep your feet and ankles stationary. Practice this exercise on a regular basis until you notice that you can better maintain your balance and stand calmly on one leg (relaxed shoulders, neck, face, etc.). It is not difficult, but few can imagine what role clamped feet play in maintaining balance until they test themselves!

Looking to improve foot health? Walk barefoot more often

What is called the "barefoot movement" has gained popularity in the past few years thanks to good books and magazine articles, and the prevalence of pain in the legs. People want to know why they are in pain, and it’s only a matter of time before someone notices that the shoe has a pretty strong effect on the mechanics of the foot.

It would be much better if the "barefoot movement" began about a hundred years ago - before it was decided to lay asphalt and tiles everywhere. Needless to say, our feet weren't made for shoes. Another fact that needs no proof is that humans need a natural walking surface to avoid damaging soft tissue and bones.

We Westerners have a habit of accepting something “natural” and introducing it into our unnatural life, such as running long distances barefoot on cement or asphalt. So we take something good (natural movement of the foot) and create shock loads that can lead to cracks and overloading of the bones of the foot, as well as soft tissue injuries. Train smart. If you want natural foot movement for optimal health, walk on natural surfaces. Shoes have protected us from too harsh environments for a while, and it takes time (possibly years) to restore bodily functions. To heal your feet faster, I highly recommend a plan to increase the mobility and function of the inner muscles of the foot, and to restore proper length to the tight outer muscles of the feet and lower legs.

You can regularly see people who are so inspired by the latest dodgy trends that they run to buy shoes that mimic barefoot walking, as it is "better for their health." You can also see how these people, not having enough motor skills, put on these new items and arrange long races along the cobbled roads of the surrounding areas, top part their body leans forward, increasing the force of the landing with every step.

Tips to Improve Foot Health

Start by massaging and stretching your heels, midfoot, forefoot, and toes daily.
Exercise your feet more often. Do them all the time.
Understand that the position of the feet is supported by the muscles in your thighs, so make sure you have optimal lateral thigh muscles, hamstrings, glutes, and adductors (inner thigh) thanks to stretching and a full range of motion. Tight hips limit the functioning of the foot.
Get super-flexible shoes with minimal heels (or better yet, no heels at all).
Understand your posture and gait mechanics before taking off your shoes. Podiatrists are facing a huge increase in fractures in the forefoot bones in those (even very experienced runners) who land on the forefoot with excessive force. The step should go from heel to toe, and not vice versa - from toe to heel. You need to run on a natural surface and with a properly distributed body weight (without tilting the torso forward).
Go! If you prefer running, exercise for at least a year before attempting barefoot running.
Accumulate your kilometers on natural surfaces where slopes and rocky areas meet. The urban jungle is not a natural walking environment; friction and traction, coupled with a lack of obstacles, can be quite traumatic for the human body.

Interesting note: as people learn more about the relentlessly decreasing strength and dexterity of feet, special parks for barefoot walks and outdoor areas are starting to appear, where there are litter-free pebble surfaces with many close to natural obstacles that train balance. At the moment, these parks are found mainly in Europe, but it is hoped that when their importance is realized, such sites will appear in schools and parks around the world of the shoe-wearing world.

Are flip-flops harmful to foot health?

Can I wear them? Sure. This is the main way to protect your feet in public swimming areas, when moving around the pool or walking along the beach. The negative effects of this type of shoe only become significant if you wear them frequently and thereby create a certain muscle pattern. If you like the feeling of openness and freedom in flip flops, try to find shoes with a minimal but well-constructed upper that allows your foot to breathe without having to make the grasping movements that alter your gait. There are many options for outdoor shoes that can be worn in the water or on land, making water sports safe for the foot and at the same time much more comfortable than wearing heavier, closed-toed shoes.

Exercises for the feet

Regardless of the condition of your feet (and your shoe rack!), You are guaranteed to make significant progress towards healthy feet with simple exercise and habit changes. Our body at any age easily adapts to the situation.

Before starting the exercises, take a few minutes to determine your fitness level.

Choose from the list below the items that are most consistent with the truth.

Some foot exercises can be more difficult than others, especially for athletes who exercise heavy but little exercise on their feet.

Since most of us wear shoes from a very young age, we have not learned to control 25% of our muscles. Exercises in this section will work with the smallest muscles in the toes, as well as those that support the lift, connect the large muscles of the upper and lateral parts of the foot. These exercises are designed not only to reduce years of damage to the feet and knees, but also to help align the hip joints, increase bone density, and strengthen the pelvic floor muscles that control the bladder and support internal organs.

A place to do exercises for the feet

To truly restore the feet, the exercises must be done without shoes. Those with advanced neuropathy or diabetes should step on objects that will painlessly tingle the foot. If you have a very stiff foot, exercising on hard surfaces can be challenging too. To avoid damaging your feet, prepare a surface suitable for bare feet.

Vacuum the exercise area. This will allow you to remove small items that could damage your foot and are difficult to see.
Free up enough space to spread out your yoga mat or large bath towel.
If you have very sensitive feet, place your exercise mat on a rug or lay a sheet or towel in several layers to soften the surface.
Make sure you haven't missed anything.

Complete all tasks thoughtfully, take your time. Exercise performance is influenced by many factors, such as foot position, knee flexion, and torso tilt.

During your stretching session, you need to understand which muscles are being used, this will increase the effectiveness of the exercises.

Exercise # 1: Calf stretch

The muscles of the calves belong to a group of external muscles of the foot. Frequent wearing of shoes with heels puts a lot of stress on the back of the foot. It has been proven that long-term wearing of shoes with heels shortens the fibers of the lower leg by 13%!

You might think that your calves are getting enough work, but I'm sure you've never experienced this kind of stretch before. There are many different options work with this muscle group, and many of them do work, but not all exercises are created equal!

To complete the exercise you will need:

Full size bath towel, folded and rolled
A chair or wall to maintain balance

Stand directly in front of a rolled-up towel.
Place the front of your foot on the roller and gently lower your heel to the floor.
Stop for a few seconds while stretching and relaxing tense muscles.
When you get used to this position, take a small step forward with one foot.

If your body begins to lean forward or you have to bend your knee, bring your leg back down to the floor until you can continue stretching. If you find it difficult to maintain your balance, use a chair or wall as support. Return to starting position and repeat with the other leg.

Correct rotation of the pelvis when performing exercise for the feet

After doing this exercise several times, pay attention to the position of the hips.

Incorrect (left): The pelvis is pushed forward relative to the calves.

Correct (right): The pelvis is in line with the calves.

The weight of the pelvis should be directly above the leg being stretched. Bring the pelvis back until it is vertical over the knee and ankle of the back leg. Maintain this position while pulling the other leg forward.

Poses to watch out for when doing foot exercises

If your torso leans forward while stretching your leg, you have taken too much forward. Reduce your stride so that your body is vertical. If you can maintain the correct posture, try increasing the distance between your legs.

Helpful Hint: The thickness of the rolled towel can make the stretch more or less intense. If you feel tension in your knee, use a thinner towel or roll it up partially. If the stretch on the lower surface is still too intense, lift your leg slightly to reduce the angle at the ankle. The same is true for increasing the intensity of the stretch. Use a thicker or longer towel to stretch harder.

Why is this stretch so important? Optimal, upright walking should be done with little or no tissue trauma. People, however, have developed the habit of “falling instead of walking,” which puts unnecessary stress on joints and bones.

The right calf length will allow you to take a stride without pulling too much on the back of your leg, which will shorten your stride in the long run.

The calf stretch is an easy way to measure how far you can step without being "pulled back." This stretch is also a good way to regain the length of a muscle that has been shortened by years of wearing positive heel shoes. The longer you have worn the heels and the higher they have been, the more difficult this exercise will be for you.

Be patient and gentle with this stretch. If you've been contracting these muscles all your life, they won't stretch back in thirty days. To increase their length, you can slowly wean from the high heel, moving to a smaller one, and then to a flat sole, and also pay attention to the position of the pelvis and torso when walking. Keep upright!

Exercise # 2: Stretching the grasping muscles

Not all exercises are useful for every person at any time in life. In contrast, certain exercises can make the condition worse, depending on which muscles they are causing to contract and how that contraction affects the joints involved. Towel rolling and ball picking are fairly common strength exercises for the foot and is often recommended for patients with weak or inflexible feet in the hope that increased movement will help solve the problem. While rolling the towel like this may help someone with general weakness in the foot or knee after recent surgery, I'm not a fan of using these exercises as a long-term habit.

Just like the mechanics of wearing flip-flops, the gripping motion of the fingers contributes to the shortening of the muscles of the fingers in the future, which can lead to a decrease in joint mobility. Twisting the fingers is also very similar to the movement that causes the fingers to bend under each other.

The muscles in the forefoot become tense due to overload from wearing positive heels, wearing flip flops too often, or simply poor posture.

This exercise stretches not only the front of the ankle, but also the fingers if they have a gripping habit.

To complete the exercise you will need: A chair or wall to maintain balance.

There are two ways to do this exercise. If you're at an entry-level fitness level, start from a seated position. Those with more answers of "one" and "two" can start standing up if they wish.

Take one leg back so that the outside of your toes is touching the floor.
If you are standing, you can start by bending your knee or, if you want to make the exercise harder, take your entire leg back from the hip.
Try to straighten both knees and keep your body upright.
Watch your pelvis: it will move forward to minimize stretching, but this should not be done.

When the foot is very tense, the ankle will twist to the side, stressing the outer toes. It is not right! Align it with the axis of symmetry so that the weight is evenly distributed over all fingers, from thumb to pinky.

Not properly

Right

Helpful Hint: During stretching, finger spasms often occur, because for many years you have been straining them with every step. Feel free to start with a short stretch, literally a few seconds, and alternate your legs. You will see that the cramps will stop over time.

Muscle tension during foot exercise

If your main goal is to relieve muscle tension, pay attention to the choice of shoes. If you regularly wear shoes with minimal tops, flip-flops, loose-fitting sandals, pumps and clogs, your toe muscles work overtime to keep the shoe on your foot. And all the stretch will be gone as soon as you tighten the foot again.

If you notice that you are pushing your pelvis forward, or you like shoes with heels, then you are straining your muscles, placing additional stress on the forefoot. By gradually decreasing your heel and returning to the ground, as well as keeping your pelvis in mind, you can relax your toe muscles and increase the long-term effectiveness of all foot exercises.

Exercise # 3: Muscle lengthening back surface hips

If you have worn shoes with positive heels all your life (and who did not?), Not only the muscles of the lower legs are exposed to stress, but also the tissues of the back of the thigh connected to them. Super-tense calf muscles can translate into super-tense hamstrings, especially if you adapt to the geometric changes introduced by the shoe by bending your knees. Move the stretch section a little higher!

Towel roll

Stand straight facing the seat of the chair with your feet facing forward.
Bend forward with your hands on the seat of the chair.
Move your pelvis back until it is just beyond the ankles. To make it easier for you, you can get a little closer to the chair.

If the back of your thigh is too tight, the muscles will pull your tailbone down towards the floor. In this position, try to gently lift the tailbone up off the floor, increasing the tension on the muscles in the back of the thigh.

If your pelvis twists a lot during this exercise, do it with your whole foot on the floor. However, to increase the stretch, you can place a towel roll under the forefoot. As with stretching the gastrocnemius muscle, the height of the cushion affects the intensity of the stretch. For an even stronger stretch, increase the thickness of the towel, and to decrease, on the contrary, take a towel thinner or remove it altogether.

Stretching the back of the thigh while doing the exercise

The hamstring muscle is often pinched, not only because we wear shoes all the time, but because of the daily long hours of sitting, which also cause it to contract. Stretching can (and should) be done throughout the day, especially if you have a sedentary job. Keep a towel in your office desk drawer for small leg stretches three or four times per work day.

Exercise # 4: the wall is the best support for balance

This is another way to stretch and relax the back of your leg. Oftentimes, muscles in the lower leg that are too tight will pull the foot down when stretching regularly. Using the wall as a support will prevent this movement and increase the effectiveness of the leg stretch.

For this exercise you will need:

Seat cushion or ottoman
Wall

Starting position - sitting with straight legs. Sit on a rolled towel, pillow, or small ottoman; This is ideal if you have stiff hamstrings for a more comfortable stretch.
Move up to the wall and rest the soles of both feet against it. Make sure your heels are pressed firmly against the wall.
Relax your hips. The knees should not be bent, but they should not be pulled to the floor either. If your legs are so tense that they cannot fully extend, you can move a little away from the wall to allow your feet to relax a little.
Relax your body and slowly tilt it forward, trying to bend at your hips rather than your back. If you can, reach the wall with your hands. In this position, you can rest your palms against the wall, or at least reach it with your fingers; if it fails, just reach for it.
Finally, you can relax your neck and lower your head forward. Take a few deep breaths, exhaling - relax and do not spring.

The springing movements during stretching are called dynamic stretching.

Similar exercises can be found in many martial arts, and this energetic fast stretching technique is found in contact sports. If this is not your case, remember that long static stretches, which will help the muscles contract less and be healthier, are preferable.

Exercise # 5: Raising a finger

The internal muscles of the foot are small but very important. The toes should move as well as on the hands. But since they have been squeezed and locked for a long time, it will take you a while to get the result you want.

A simple finger lift is five exercises put together in one!

Starting position - barefoot, toes point forward.
Try to isolate the thumb muscle and lift it up so that the rest of your fingers do not come off the floor!
If it turns out to be easy, lift the second finger along with the thumb, then the third finger, and so on, until you lift all five from the floor.

When you raise only your toes, your foot and ankle should not move, that is, you should not twist your ankle slightly to help your toes rise. They have their own muscles!

If you're having trouble early on, you can lean forward slightly to hold the rest of your fingers to help your brain pick out the tissue you're trying to use.

To complicate matters, once you have developed the ability to take turns lifting your fingers, you can try lowering them back in the same way, one at a time, in reverse order.

Once you are proficient in raising and lowering your toes, you can try to lift each finger off the floor individually. This is much more difficult. Try to lift only the second finger. All others should remain pinned to the floor. Once you figure out how to do this, you can start training with the third finger, then with the fourth, and finally with the little finger. This one takes a lot of practice!

If you have developed hallux valgus first toe, pay attention to your thumb as you lift it off the floor. Does he stand up straight or is he still looking at the little finger? In addition to the levator muscle, during this exercise you can begin the challenging task of training the thumb abductor (the muscle that pulls the thumb away from the rest). Who would have guessed that foot exercises could make you sweat?

Foot Exercise # 6: Finger Extension

Toes wrapped in narrow-toed shoes adapt to tight spaces by squeezing together. This causes the muscles that pull the fingers toward each other (adductors) to become stiff and tight, while the muscles that pull the fingers apart (abductors) become weak.

To train the muscles that spread the fingers, you just need to spread them. Spread your fingers! As often as you can, being barefoot or even when you are wearing shoes, think of spreading your toes!

To complete the exercise you will need:

Foot
Something to sit on

Look at your bare feet, standing straight.
Try to spread your fingers apart so that there is space between them.
See the floor between your toes? As you try to spread them apart, notice if they try to lift off the floor or twist into intricate poses.

When you first start doing this exercise, your fingers may not be very wide apart. To make it easier, stretch the muscles between your toes with the following exercise.

How to do exercises for the feet?

Sit in a comfortable position where you can easily reach your toes (it is best to place one ankle on the knee of the other leg).
Slide your fingers between your toes, starting as far from the base of your fingers as you can.
Simply placing your fingers between the tips of your toes will already give you a good stretch, and as the muscles begin to repair and lengthen, move your fingers closer to the base of your toes until you can finally lock the palm and foot into a tight lock.
To stretch the muscles we need even more, you can start spreading your fingers apart, thus pushing your toes further apart. Stretch your foot as much as possible. Take your time - you may need a long time to improve your foot health, because you haven't thought about it at all for a long time!
After freeing your fingers, try to stand up and spread your toes, using only them. own muscles... Is it better? Helpful Hint: If you find it difficult to reach your toes, you can ask someone to help.

Additional ways to do foot exercises

Remember that most of the shoe squeezes your toes together while you are wearing them, so it takes hours of stretching to neutralize hours of damage. Don't worry, I don't expect you to sit with your fingers between your toes all day. There are some inexpensive solutions that will help you while you are doing your business - watching TV, reading, and even sleeping.

If you've ever gone to a salon for a pedicure, you must have seen the soft, spongy inserts that fit between your toes. These "finger separators" are sold in most beauty and drug stores and are not expensive at all. Get a couple to help your muscles stretch while you rest. Stretching is sometimes really enjoyable, especially if you've been on your feet all day!

The only drawback of these dividers is that after a few uses they stretch a lot, so that it becomes impossible to walk or sleep in them.

Fortunately, there are new products on the market designed specifically for this purpose. For example, toe socks do just fine because they do not restrict your movements, are softer and can be machine washed.

Our mom quite reasonably forced us to wear tough brown shoes when we were younger, and we hated her for that! When we were eleven years old, we were allowed to wear any shoes we wanted. I was just in love with a pair of light blue ballerinas, so I bought the only size that was available, although my leg was already a size larger by that moment. I paid a heavy price to make my leg look smaller! Years later, I had "bones", flat feet, fingers buckling under each other, and also developed severe arthritis of the knees.

Foot Exercise # 7: Climb onto the Ball

Shoes protect our feet, and even when walking on uneven or rocky ground, on soft sand or hard ground, we only feel the flat, always the same surface of the insole. Numerous joints and muscles of the legs have neither the ability nor the need to move individually. To restore their mobility, it is necessary to walk on various types of surfaces, and a small but resilient ball is quite suitable for training.

Start to get up on tennis ball is a safe way to get the joints of your legs to make movements that they have never done.

For this exercise you will need: A tennis ball.

Place the front of your foot on the ball. Let your foot hug him gently.
Place both feet side by side, and then begin slowly, a couple of centimeters at a time, for twenty to thirty seconds, move the leg with the ball forward.
Having reached the maximum position in which your heel has not yet lifted off the floor, return to the starting position and change legs.

When you have completed the exercise for both feet, start over. With the ball locked under the forefoot, move your foot forward, rolling it towards the heel so that the sides of the foot can feel it. Make sure your heel stays on the floor! Take your time, the speed of the exercise should be comfortable for you. It is desirable that the contact area of the foot with the ball be maximal - this will help tone more muscle and joints, while without a traumatic effect!

Helpful Hint: If you feel your foot is too stiff, try this exercise while seated. This will reduce the weight on the ball, which means less pressure.

Complicate gradually

The ball is a convenient sports equipment to start exercising! It is not difficult to deal with it, and the effectiveness of the exercises is quite high. If you want to improve the mobility of all thirty-three joints of the foot, work out with the ball first, and then complicate the task. On sale you can find special mats for walking - with smooth stones sewn or glued to the surface. They will allow you to walk on the “cobbled” surface without having to take off your shoes on the street.

If the transition from a tennis ball to small stones seems too harsh for you, try spreading a bath towel over the surface of the mat - this will reduce the intensity of the impact and allow you to adapt to the surface.

Key points performing a set of exercises for the feet

Prepare a barefoot-safe surface before embarking on a wellness program.
Try all of the exercises listed. Which ones seem simple to you, and which ones make you sweat?
For the exercise that will be the most difficult for you, devote as much time as necessary, based on your own feelings.
Increase the time of each exercise and the number of repetitions, or change the angles of the body to increase the stretch and make the program more intense.

Exercises for the toes

Place your feet straight.
Align the outside of your foot along a straight line, such as the edge of a carpet or a plank on a wooden floor.
Don't worry if your fingers start to "look" at the center of the body, with time and practice they will take the correct position.

Vertical line from hips to ankles

Stand sideways in front of the mirror, holding a stick, such as a mop, perpendicular to the floor (so you can see a vertical line).

Still standing sideways to the mirror, place your ankles at the base of the stick and place the center of your pelvis in a line.

Don't bend your knees, but don't strain your kneecaps either.

Healthy Feet Exercise # 1: Move Your Fingers Independently

Start by lifting only your thumb without moving the rest.

Then lift the second finger, and only that.

Just like with your fingers, try wiggling your toes one at a time (exercise!).

Healthy Feet Exercise # 2: Calf Stretch

Feet straight, heels on the floor, hips vertical over the ankles.

Healthy Feet Exercise # 3: Toe Stretch

Grasp with your right hand left leg and then vice versa.

For a stronger stretch, place your fingers deeper between your toes, closer to your foot.

Healthy Feet Exercise # 4: Foot on the Ball

Stand (or sit for less pressure) with your feet close.

Keep your heels on the floor and press down on the tennis ball with the front of your foot. For a more intense stretch, use a golf ball.

Move the ball under the sole while continuing to apply pressure on it. Hold each position for 20-30 seconds.

Healthy Feet Exercise # 5: Forward Bend Against the Wall

Sit on a rolled up towel or ottoman with your knees and hips straight and relaxed.

Put your heels against the wall

Reach the wall with your arms, bending at your hips, not your back.

Breathe calmly and do not spring.

Healthy Feet Exercise # 6: Back of the Thigh Lengthening

Stand facing a chair with your knees straight. The feet are facing forward, the heels are on the floor, and the forefoot is raised on a rolled towel.

Bend forward, bending at the hips (not in the back), with the coccyx stretch upward from the floor.

Healthy Feet Exercise # 7: Spread Your Toes

Stand or sit with your feet facing forward.

Move your fingers apart, spreading them out from side to side, not from top to bottom.

Healthy Feet Exercise # 8: Toe Flexor Stretch

Starting position: the leg is laid back, the toe is extended with the nails to the floor. The other leg is straight.

For more stretch, straighten your back knee and pull your thigh back.

Human foot anatomy

Your feet are an important part of your body. Once they have probably been in your mouth, then you stood on them, and later they were more than once squeezed into a pair of shoes, which was considered "the latest in fashion."

But chances are good that you have no idea how complex the mechanism is below your calves.

There are about 200 bones in the human body, and 25% of them are below the ankles! The same applies to muscles - a quarter of all muscles and motor nerves in our body are connected to the feet. All these parts are movable, and yet I am more than sure that you cannot control your toes in the same way as your fingers, even though you were born with such potential!

An ardent supporter of natural sciences, Leonardo da Vinci spoke of the foot as the most complex mechanism. Do not, however, be fooled by this statement, as if it is beyond your power to understand your own anatomy.

Foot structure

While the functions of the foot are fantastically detailed, you will be surprised how easy it is to navigate this challenging area with a good map.

1 - talus

2 - scaphoid bone

3 - intermediate sphenoid bone

4 - medial sphenoid bone

5 - metatarsal bones

6 - proximal phalanges

7 - distal phalanges

8 - intermediate phalanges

9 - cuboid bone - calcaneus

Most likely, you do not need to know in such detail the structure of the foot in order to successfully cope with the task of healing your own legs. But you definitely need to understand the following:

When it comes down to it, it turns out that most of us know more about our car than about our own body. Knowing the basic operating characteristics and maintenance rules of the machine can significantly reduce wear and tear, the same applies to various parts of the body.

It is not necessary to remember the name of every bone, muscle, tendon and ligament to significantly improve foot health, but it is extremely important to understand the big picture and the main theses.

You must be able to independently assess your range of motion, this will be an indicator of the health of your feet. Knowledge of anatomical terms will also help you quickly understand the situation if you suddenly need medical attention. At the age of five, I had to point my finger when the doctor asked where my pain was. It's a little embarrassing to do the same thing at thirty, forty or sixty. It's time to take responsibility for your own health!

Anatomical structure of the feet

In the modern world, shoes are designed to protect our feet from injury and other troubles that arise when walking. Before antibiotics were invented, a simple cut could be fatal even for a healthy person, and shoes have evolved from lightweight shoes that protect our feet to sophisticated hiking shoes that stabilize the entire body. Recently appeared completely the new kind- healthy footwear, and with it, promising claims that a particular model can have a healthful or athletic effect through wear alone.

Protection of the foot is inextricably linked to its insulation, which is achieved through dense and often rigid materials. Just think how many muscles, joints and bones help your hands to make a variety of movements! The ability to type, play the piano, perform surgery on microscopic tissues and even pluck your eyebrows are all the result of learning to use the muscles in your arms and keep them in good shape. Now imagine that when you were two years old, someone put tight, dense leather mittens on your hands, squeezing all your bones together every day from morning to evening. Your body will adjust to the situation, learning to use the muscles in your forearms and wrist joints more. You will become accustomed to using the outer edge of the palm as one “finger” and will teach you how to work the entire hand as a whole. This method will seem completely normal, because it will be the only one known to you.

Now think about this: the original construction of your feet has the same potential for dexterity as your hands. Seriously! But wearing shoes every day creates a situation of hands in mittens for your feet, and you did not even know about it! We have weak, undeveloped muscles inside the foot, overworked muscles in the lower legs and joints and passive tissues (those that cannot adapt to stress) such as fascial systems and ligaments.

Good news is that by learning a little more about the structure of your leg, you can restore many of the lost functions and begin the restoration process immediately. Because your feet include living tissue, they can change, grow, and improve despite what they have done (or not done) until now!

Why are the toes separated from the foot?

Usually when we talk about the foot, we mean everything below the ankle. The mental unification of this entire zone leads to the fact that we use all these tissues together. Each toe, like each toe, contains its own set of muscles that allow it to move independently. While modern activities do not require us to use our toes individually, there is some sense in doing so. Each muscle is connected to its own nerve, which, when activated, supports the nourishment of that part of the body. Although in everyday life you do not need to write with your toes, thank God! My handwriting is far from ideal anyway! The ability to do this kind of movement is required for optimal health in this area.

Toes move apart from the foot and from each other

Many people, especially those with chronic foot conditions, are unable to lift their toes while standing on the foot. Try it yourself. Stand up, take off your shoes, and see if you can use your toe muscles in isolation so that your entire foot does not follow. If you can't, move your pelvis back so that your weight is on your heels and try again. You will be surprised how quickly your fingers will move if you put in a little effort.

Your fingers should move separately from each other See how many unique movements you can make with your fingers: pick them up one or two at a time, play the piano, and even type. Our toes have the same potential, but we neglect these muscle groups all our lives, so our tissues are callous, weak and atrophied, and our foot joints degenerate. No wonder they hurt! If you were amused by the previous exercise, then you will also like the next one. Try to lift your fingers one at a time, leaving the rest of them motionless. Let's start with the thumb.

Don't worry if you are failing right now. Eventually you will learn this in the course of the course. In fact, many people who, for one reason or another, have no arms, have learned to handle everyday tasks with their feet, from changing baby diapers to writing and playing the piano. All bones, muscles and joints are in place, we just need to learn how to use them.

The forefoot should move separately from the back

Now that I have told you that your toes can work individually, keep in mind that the foot is not one giant, motionless bone, but made of twenty-six bones and thirty-three joints! The main reason our bodies generally have joints is to ensure smooth movement. Can you imagine how difficult it would be to use your arms and legs if there were no elbows and knees? Your movements would be extremely hard! The same is true for the feet: the less you engage the small joints inside the foot, preventing them from performing their unique movements, the less you control the smoothness of your body weight stabilization. Stabilizing body weight means distributing it to the most stable part of the foot (that is, the heel) while walking, rather than allowing the entire body weight to press and compress the more delicate ligament and bone systems.

Believe it or not, there is not a single anatomical "part" that supports the instep of the foot. If you are worried about problems with this part, whatever they may be, you will somehow need to address issues of endurance and foot mobility.

Muscles of the foot

It is very important to understand that each muscle has its own nerve. When you don't exercise any muscle, the connection between it and the nerve is weakened, resulting in poor health in both of these tissues. The opposite is also true: if you strain a muscle more, this will have a positive effect on its health and nerve health, since the blood supply to the site will improve - more oxygenated blood will flow to it, and cellular waste, which otherwise may accumulate and provoke tissue disorders, will be excreted more often.

The nerves responsible for the movement of the muscles in the foot originate in the lower spine. They run along the entire back and through the legs to the feet and are among the longest in the body.

The muscles of the foot are divided into two groups: external and internal. External muscles - those, one end of which is fixed at the foot, and the other - outside it. For example, these include the calf muscles - they move the foot, but are not completely enclosed in it.

The internal muscles are those that are completely in the foot. They are much smaller and are responsible for small movements that control the numerous joints of the foot. An example is the abductor muscle of the little finger, which allows it to move away from the rest.

If we recall our example with leather mittens, it is the internal muscles that will remain underdeveloped due to lack of movement. But the external muscles will have to work harder to compensate for the missing help. This is what causes leg pain. Ideally, internal and external muscles must work together to maintain the mobility of the toes, optimize the shape and position of the instep, and maintain muscle-nerve interconnection.

Toe joints

In the medical community, it is customary to number the toes from the big (# 1) to the little toe (# 5).

The bones in the toes are called the leg phalanges.

All fingers, except the thumb, have three phalanges, and the big one has only two. This allows them to bend more.

What role do the phalanges of the toes play in the foot?

FINGER # 1: The Latin name for the thumb is hallux. It comes from the Greek verb meaning "jump" or "spring." The secret is that your thumb is the last to leave the ground when your pelvis (where your body's center of gravity is) moves into the next step.

FINGER # 2: The second finger, also called the index finger, can be the same length or even longer than the thumb. This phenomenon is called Morton's finger. Often people say that the cause of pain is too long the second toe. And although the long second phalanx does change the load on the foot, the discomfort is due to the combination of this factor with a particular gait pattern. If this is your case, you can change the mechanics of your movements and reduce soreness!

FINGER # 3: Those with an overgrown web between the second and third toes (a not uncommon occurrence known as syndactyly) usually feel that they are tightly connected. Here interesting fact: Among the celebrities with fingers fused in this way were Dan Aykroyd, Ashton Kacher and Joseph Stalin.

FINGER # 4: This finger has no proper name. Perhaps that is why many people wear rings on it, in order to somehow designate it. This toe has the highest risk of brachymetatarsia ("brachi" - short, "metatarsia" - bones of the feet), that is, stopping bone growth at a young age. Many people with a shortened fourth toe will notice that the adjacent toes shift underneath, resulting in soreness when walking and injuries such as calluses and corns.

FINGER # 5: The smallest finger is called very cute - little finger. This toddler is usually unable to withstand fashionable shoes and often shifts a lot, and due to friction and pressure, dense calluses develop on him.

Corns and calluses of the foot

Calluses and calluses are a clear signal that your feet are under excessive pressure and friction.

Have you ever wondered what a corn is and how it got its name?

The top layer of your skin is made up of dead cells and is called the stratum corneum. This name comes from the Latin word horned, as it is the oldest and hardest of the five layers that make up the skin's surface.

The normal physiological response to mechanical irritation (including friction and squeezing) is a lump that protects the irritated area of the skin.

The process of thickening is called hyperkeratosis (“hyper” is excessive, “kerat” is a form of the word “keratin”, a family of structural proteins, “oz” is a suffix denoting a long-term process).

A corn is a small, grain-shaped result of hyperkeratosis, which is the result of how your foot interacts with the environment (shoe or surface). The callus is about the same, but it is flatter and wider than the callus.

Calluses can appear anywhere where something is pressing against the skin, but are most common on the outside of the little finger.

Calluses are more often formed on the sole of the foot, where the pressure is greatest.

Curiously, in fact, blood circulation in the corns is even better than in other parts of the skin. This is just a small patch of healthy, but tighter skin, but it gives us an inconvenience.

The best way to get well-regenerating skin is to let your feet contact the outside world without shoes. By allowing them to gradually adapt skin thickness, we will be better able to cope with the sensations of walking barefoot.

What do you need to know about the foot?

The anatomy of our feet suggests that we have the potential for much more complex movements than what we are used to doing.
If the complex mechanism of the foot is not used or used insufficiently, the muscles will atrophy.
Most foot problems are due to the fact that some tissues are not used and others are overused.
The muscles in your foot are exactly the same as in the rest of the body, they adapt to regular load and special exercises.
Training the muscles of the foot can improve tissue regeneration, which in turn relieves pain and improves general state legs.

Effects of running on joints

Running with sore joints - benefit or harm?

Scientists have conducted a study involving runners to see if they develop arthritis. According to Dr. Benno Nigg, there is no difference in the incidence of osteoarthritis in runners and non-joggers who are sedentary. Runners choose the sport themselves. If you have a lightweight, impeccably built skeleton, running can be your life's work.

Conversely, in an overweight person with flat feet and different lengths leg pain can occur already at the first attempt to run, and he will consider running as a burdensome activity.

Twenty years ago, I made the decision not to run. Why? Let me put it bluntly: because of the fear of arthritis. Looking back, I ask myself if I would not have retained more flexibility and worn out less my joints, if I continued to run. But, being the owner of a hollow foot and having minor knee injuries, I think I made the right choice. Some researchers, on the other hand, believe that by leading an active lifestyle, we help the bones to respond normally to age-related changes. One study confirmed this belief and found that people who stopped running showed more signs of bone growth than those who continued to move.

However, not all studies confirm that exercise - running has a positive effect on health. In a study at the University of South Carolina College of Medicine, it was found that "the development of osteoarthritis in men under 50 (running 30 km or more) was associated with high levels of physical activity." Among recreational runners doing shorter runs, there were no high incidences of osteoarthritis. Epidemiologic studies of activities that have a lesser effect on the healthy joint have not shown an increased risk of knee pain or radiologic evidence of arthritis. The key phrase in this case is “to a healthy joint”.

One of the main risk factors for such joint exercises can be undetected old injuries. Amateur runners with micro cracks in the cartilage or minor damage to the bone underneath may be predisposed to progressive deterioration of the cartilage. Among other things, Dr. Gabriella Wernicke and Dr. Richard Panush from medical center St. Barnabas, in their article in the Bulletin of Rheumatic Diseases, noted that running can affect the musculoskeletal system, especially if you have any mechanical damage or imperfections. They argue: “Considering that excessive rolling of the foot with flat feet increases the load on the internal elements of the ankle joint, lower leg and knee and that the foot expends a tremendous amount of energy for each kilometer of run, the combination of flat feet and heavy load on the lower limbs increases the risk of injury in the result of too long their use. "

Running surface for sore joints

Each type of coating has a specific effect on the joints.

Slag was the standard coating material for treadmills in the 1970s until rubberized coating replaced it. Slag tracks are preferable for training because they spare the joints and muscles, preventing them from moving too quickly, unlike modern surfaces. Slag is made from ash by mixing it with soil or crushed stone. Pat Newnan says: “Slag was one of the best choices. I mean he slowed down a hell of a lot, but he was sparing the body. " Many slag tracks have now been replaced with polyurethane synthetic surfacing.
Concrete. “The worst surface is concrete. He is merciless to the joints, ”says Dr. Newnan.
Asphalt. It is slightly better than concrete, but only if it is not very old.
Brick is a fairly hard surface compared to asphalt.
Monolithic polyurethane synthetic covering. Some tracks made from this material are designed to produce strong cushioning action. The best ones are designed to soften running jolts and increase speed at the same time.
Grass and soil. They are considered one of the best coatings, but remember: if you have weak muscles or damaged joints, uneven surfaces can further deteriorate them.

Bicycle riding

Cycling exercises for joints

Kevin Wilk agrees with my opinion: "The bike is very gentle on the joints and is a very good device in terms of resistance." Mickey Levinson, a physical therapist at the Clinic for Special Surgery, confirms this point: “Cycling is probably the most best view sports, because it puts less stress on the joints. "

In addition, a bicycle can produce positive changes in the knee area, even if its resistance is zero! Exactly. Even if you set the load to zero, you reduce the stiffness around the joint. “In fact, in my last study, I was interested in the response of the cardiovascular system, so all subjects were exposed to aerobic exercise and noted pain relief, ”says Dr. Kathleen Magnon, a physical therapist at Arcadeia University. Knee arthritis patients often report that their condition is rapidly deteriorating, meaning that the ability of their heart and lungs to oxygenate effectively is impaired. They will be glad to know that this ability can be easily restored by cycling. A recumbent exercise bike with a chair-like seat is the best option for those who find it difficult to move. It was very difficult for my father to walk - partly due to osteoarthritis of the hip joint. Cycling kept him in good shape. In Dr. Magnon's study, even those subjects who did not exercise too intensely showed significant improvements.

Joint stress when cycling

Start by cycling three times a week, riding ten minutes at a time, and gradually add five minutes each week. Another helpful tip: buy a comfortable seat. If you are using an exercise bike at a gym, purchase a gel seat cover. For your own bike, get an ergonomic saddle that adjusts specifically to anatomical structure person. As you increase your speed, notice a significant increase in the number of calories you burn per hour.

Riding a scooter

This is a great portable sports equipment. I have taken my scooter with me to Chile, Africa, Pakistan and the Middle East. Scooters fold perfectly into a suitcase. I use a model with large wheels and a solid base, which allows me to do a longer, safer and more comfortable workout. Riding a scooter is a great aerobic activity with a very low impact. To improve the efficiency of my workout, I look for hills and hills. A scooter is a great alternative to walking if you have joint pain. If you're not a kid anymore, try the XCooter, a luxury scooter for adults.

Joint aerobics

Traditional teaching about aerobics is as old as the world. Of course, it strengthens muscles, accelerates weight loss, increases mobility and improves well-being. There is nothing to complain about, but the most compelling reason to do aerobics is that it can have an immediate positive effect on cartilage.

The hamsters running in the wheel produced better the main component of the cartilage, the so-called proteoglycan, and the cartilage itself was damaged less.
In people physical activity causes cartilage hardening.
Pain relief is observed: Patients with hip or knee osteoarthritis who walked three times a week reported a reduction in pain.
Dr. Marian Minor, a physical therapist at the University of Missouri, observed patients with rheumatoid arthritis accompanied by joint swelling. She found that after aerobic exercise, the swelling decreased by almost 50%.
One study compared walking and cycling with isometric exercises... Scientists have managed to measure the indicators of blood flow into the internal cavity of the joint - the synovium. They found that people who walked and cycled had a much better circulatory system than those who did isometric knee exercises, which have always been considered best for knee swelling. In addition, the researchers found that when the leg is bent at the knee, its blood supply is disrupted.

Squats and joints

Position... The main condition for the safety of performing squats is the so-called hip dominance strategy, that is, taking the buttocks back. A regular squat is performed using only your own weight.

Instructions... Place your feet shoulder-width apart. Keep your feet straight or slightly outward to allow you to use your muscles more. Lower your torso by bending your knees and hip joints. Imagine that you are sitting in the chair behind you. Pay special attention to the individual parts of the torso. Keep your head up. Tighten your abdominal muscles. Straighten your arms in front of you to balance your movements. You should be able to see the tips of your socks while squatting. Lower only until the thighs are parallel to the floor and a right angle forms between the lower leg and thigh. If you put your weight too much on your toes, too much pressure will be exerted on your knees due to the shear and compression forces. Get out of the deep squat with the same well-coordinated movement. Look forward with your head up and your back straight. You can lower your arms along the body. Repeat until your muscles are tired. To develop the necessary strength, do more reps or use weights, but only under the supervision of a trainer.

A warning... When you squat, there is a lot of stress on your kneecaps. In addition, squatting compresses the knee joint. The deeper you squat, the more compressive force is exerted on him. Among physiotherapists, the term "arc" is used. For example, a physical therapist may limit your range of motion from 0 to 60 °. This 60 ° is the "arc". If you suffer from kneecap pain, there are two ways to deal with this problem. First, you can do half squats, which are limited to 45 to 60 °. Secondly, when you squat, sliding your back up and down the wall, this method puts less pressure on the knees and causes almost no pain. Dr. Neil Ros adds: “I am not an avid fan of the weighted squat and I think they are a lot of stress. patella, but with little weight or no load at all, they are quite effective and harmless. "

The modern rhythm of life and exposure to the influence of fashion create a large number of problems in our body and mind. We pay little attention to simple and at the same time very significant processes of life, we think little about the foundations and foundations, which helps to make our existence healthier and more healthy.

One of the building blocks of this foundation is our feet - the part of the body that carries a lot of stress. The feet are the support of the body and perform a spring function when walking. Differences in understanding the correct and habitual position of the foot have led to the prevalence of flat feet, many diseases associated with the lower spine and, as a result, internal organs. A generation ago, children were taught to swing their toes outward when walking, and for most people, a straight foot was the equivalent of supporting the body. Correct position the foot when walking is when the toes are directed forward, and not to the sides.

This position, in which two natural deflections are formed on the foot - from the front to the back of the inner side and the lateral bend from the heel to the outer rib, must be developed with adequate support from the foot and heel, the ligaments of the foot and the surface. When positioned correctly, the foot performs its functions as efficiently as possible without undue stress. This situation explains why, for example, the Indians could walk and run for a very long time, showing miracles of endurance. These are the same qualities found in today's top athletic runners. In the upright position, the foot develops the most elasticity, and can withstand non-stop running, carrying a load or long walking.

An important point in our energetic and physical condition is what kind of shoes we wear in everyday life. As we climb into heels, we transfer weight to the forefoot and involuntarily squeeze our toes. When a person is not leaning on the heel, their hips protrude forward and their knees bend slightly. To keep the back straight, we keep the balance with the effort of the lower back - that's why it often hurts after walking in heels.

The ability to stretch and spread your toes (which is impossible when you are wearing tight dress shoes) always relieves tension from the sacrum. But a compressed foot creates tension in the pelvic area. Here we recall the ancient Chinese custom of swaddling feet: the foot of beauties not only remained very small - the feet, tied with matter, led to infantilism of the genitals. Of course, heels do not lead to such extreme consequences, but in any case, it should be borne in mind that compressed feet do not affect a woman's health in the best way. The calf muscles also suffer: they are very tense, shortened and become more rigid.

The foot itself has a complex structure - about 26 bones, 31 joints and 20 muscles and ligaments that belong exclusively to it. In addition to the functional capabilities of the foot, it is considered as a zone, affecting which it is possible to restore the bioenergetic activity of our entire organism. There are over 70,000 nerve endings on our soles. They connect individual areas of the surface of the soles with organs, areas of the body, and even with certain systems of the body. The movements of the limbs are carried out due to the contraction of muscles that attach to the bone. Connecting bones to each other with joints allows you to transform muscle contraction into limb movements. The pelvic bones are attached to the sacral spine with the help of the muscles and nerves of the legs, and with proper stretching, the necessary massage of all organs occurs and tension is relieved from the hip joints.

Nerve endings located in the feet enable muscles to transmit signals to different parts of the brain. Thanks to the nerves, pain impulses are also transmitted, from which a person feels pain in the legs. There are 4 nerves in the foot that play leading roles. They are located in the area of the fibula, near the tibia and in depth near it, as well as near the calf.

The circulatory system permeates the entire human body... It is made up of arteries, veins and capillaries. The blood flowing through the arteries carries nutrients and oxygenates the body; venous blood removes harmful substances from the body and absorbs carbon dioxide. If a disease occurs in some organ or part of the body, and the body cannot function normally, problems arise with the function of blood circulation; and harmful substances begin to accumulate in the peripheral nerves located in the reflex zones, especially in the lower body. If at the same time the zone is properly worked out in a proper way, the blood flow will improve, the removal of harmful salts through the capillary system will begin, then they will be removed from the body through the kidneys and other excretory organs, and the blood will be cleansed. That is, the function of the circulatory system will be restored. That is why the foot is called the "second heart". It performs the function of returning the downward blood flow from the heart back to the heart. The developed area of the foot helps the blood flowing down to return to the heart and accelerates blood flow. At the same time, metabolic processes in the blood and lymph are activated, and the intake of nutrients, the tone rises, respiration is normalized, waste products are quickly excreted from the body.

Working out stops in common complex the development of flexibility in the pelvic area, on the one hand, improves the musculoskeletal function, on the other hand, we have an energetic effect on the entire body, the ability to adequately distribute energy and function effectively in the real world increases.

Gymnastics for the development of feet can be included in regular or used in independent practice, we will offer some exercise options:

Rolling from heel to toe and vice versa will help relieve tension from the calf muscles and "disperse" the blood. Repeat this exercise 5-6 times every two hours. A complement will be the circular motion of the foot in the ankle joint.
Sitting legs are bent at the knees, at right angles. Raise the toes of the feet and lower them, raise the heels and lower them. Repeat 5-8 times.
Sitting legs are bent at the knees and joined at right angles. Spread the socks to the side and bring them together without lifting the feet from the floor 3-5 times. Then, performing a movement to the sides, we lift the socks up, and bringing them down, repeat 3-5 times.
Sitting legs are bent at the knees and joined at right angles. Spread the heels to the side and bring the foot down 4-6 times without lifting the foot off the floor. Then, performing a movement to the sides, lower the heels down, and when mixing, raise it up. Repeat 4-6 times.
Place a light rug or a piece of thick fabric under your feet, try to crumple it into an accordion with your feet. Repeat 5-6 times. It is useful to roll a tight ball or rolling pin on the floor with your bare feet: this is an excellent foot massage.
Stretching the upper surface of the foot. Starting position - kneeling, legs together, feet pressed parallel to each other, toes are stretched. As we exhale, we lower our buttocks onto our feet and sit down as in the Virasana pose, as we inhale, we rise to the starting position. We repeat 8 times. It is important to individually adjust the pressure of the buttocks on the feet, depending on the capabilities of the ankle joint.
Sitting at the table, put your feet on some kind of elevation and even sleep "back to front", putting a pillow under your feet. This will improve blood flow and reduce the appearance of puffiness.

Water treatments for feet

When you come home from work, go to the bathroom first. Give your feet a contrast shower every day. Particular attention should be paid to the inner surface of the lower leg to the knee: here are the most important connecting veins suffering from varicose veins.
Changes in the temperature of the water jet will keep your blood vessels in good shape and give your skin a toned and fresh look.
Arrange a water march periodically: collect cool water in a basin and march in it for 1-2 minutes.

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Thank you so much for the very useful information in the article. Everything is very clear. Feels like a lot of work has been done to analyze the eBay store
- rootshell
  
  Thank you and other regular readers of my blog. Without you, I would not have been motivated enough to devote a lot of time to running this site. My brains are arranged like this: I like to dig deep, organize scattered data, try what no one has done before, or did not look from this angle. It is a pity that only our compatriots, due to the crisis in Russia, are by no means up to shopping on eBay. They buy on Aliexpress from China, as goods there are several times cheaper (often at the expense of quality). But online auctions eBay, Amazon, ETSY will easily give the Chinese a head start on the range of branded items, vintage items, handicrafts and various ethnic goods.
  - Next
    
    It is your personal attitude and analysis of the topic that is valuable in your articles. Do not leave this blog, I often look here. There should be many of us. Email me I recently received an offer to teach me how to trade on Amazon and eBay. And I remembered about your detailed articles about these bargaining. area I reread it all over again and concluded that the courses are a scam. I haven't bought anything on eBay myself. I am not from Russia, but from Kazakhstan (Almaty). But we, too, do not need extra spending yet. I wish you the best of luck and take care of yourself in the Asian region.
rootshell

It's also nice that eBay's attempts to russify the interface for users from Russia and the CIS countries have begun to bear fruit. After all, the overwhelming majority of citizens of the countries of the former USSR are not strong in the knowledge of foreign languages. No more than 5% of the population know English. There are more among young people. Therefore, at least the interface in Russian is a great help for online shopping on this marketplace. Ebey did not follow the path of his Chinese counterpart Aliexpress, where a machine (very clumsy and incomprehensible, sometimes causing laughter) translation of the description of goods is performed. I hope that at a more advanced stage in the development of artificial intelligence, high-quality machine translation from any language to any in a matter of seconds will become a reality. So far we have this (a profile of one of the sellers on ebay with a Russian interface, but an English-language description):
https://uploads.disquscdn.com/images/7a52c9a89108b922159a4fad35de0ab0bee0c8804b9731f56d8a1dc659655d60.png

Exercises for the feet. Foot Exercises Joint Aerobics

Warm up

Exercise to strengthen the foot

Foot development

Foot development

Roller exercise

Causes of pain in the muscles of the legs

Pain in the muscles of the legs with pathologies of the spine and nerves

Lumbar sciatica

Neuritis and neuralgia

Pain in the muscles of the legs with diseases of the bones, joints and ligaments

Gout

Arthritis and arthrosis

Bursitis

Tendinitis

Drawing pains in the muscles of the legs with fasciitis

Osteomyelitis

Pain in the muscles of the legs with flat feet

Drawing pains in the muscles of the legs with myoenthesitis and paratenonitis

Trauma

Bone tumors

Pain in the muscles of the legs with pathologies of the vessels of the lower extremities

Pain in the muscles of the legs with atherosclerosis of the arteries

Endarteritis

Aching pain in the muscles of the legs with varicose veins

Thrombophlebitis

Lymphostasis

Pain in the muscles of the legs with lesions directly to the muscles

Inflammation of muscle tissue

Sharp pain in the muscles of the legs with cramps

Stretching

Muscle tears

Compression Syndrome (Crash Syndrome)

Aching pain in the muscles of the legs with spontaneous hematomas

Fibromyalgia

Pain in the muscles of the legs with metabolic disorders and pathologies fiber

Violations of water-salt balance

Pathology of subcutaneous fat

Pain in the muscles of the legs in obese people

Treatment

Exercises for the feet

FINGER AND FINGER INTERLINING IN SITTING POSITION

FINGER AND FINGER INTERLINING IN Lying POSITION

Exercises for the feet

Exercises for the toes

Human foot anatomy

Toe joints

Effects of running on joints

Bicycle riding

Joint aerobics

Squats and joints

Pain in the muscles of the legs with metabolic disorders and pathologies
fiber