Foot gymnastics
Foot gymnastics are games and exercises intended to strengthen the muscles of legs and feet, improve the motion sequences of walking and sports, support therapy of varicose veins[1] and dorsal pain. Such activities are recommended to improve flat feet especially of children[2] and the gait performance of older adults[3].
Recommended program
Warm up with exercises to improve flexibility and coordination of feet and toes:
- moving and spreading toes,
- grabbing small objects,
- playing various skill games with the feet.
Continue strengthening the muscles of feet and legs:
- alternate walking on tiptoe and heels,
- balancing—normal and on tiptoe,
- jumping on one or both legs,
- partner exercises like drawing a cloth or passing a stick with the toes;
- children may climb up their parents.
- It is important to exercise barefoot with both feet in turn.
If possible, complement foot training by walking around barefoot:
- walk on different soil materials,
- visit barefoot parks (if existing in your region),
- try out short barefoot hikes on varying natural ground.
References
- ^ Complex of foot exercises - a way to natural beauty and health of your feet http://www.syl.com/hb/theelementarycomplexofdailyfootexcercises.html
- ^ Kinder machen Fußgymnastik (Children do Foot Gymnastics), 6th edn. 2006, Georg Thieme Verlag, Stuttgart
- ^ The effect of a foot gymnastic exercise programme on gait performance in older adults: A randomised controlled trial. http://www.ncbi.nlm.nih.gov/pubmed/19479507
External links