Exercises/therapy flat foot | Exercises for foot malpositions

Exercises/therapy flat foot

The problem with a flat foot is that the natural longitudinal arch on the inside is strongly lowered under load. This results from a permanent contraction of the muscles on the outside of the lower leg. The flat foot is generally a less pronounced variant of the flat foot.

During therapy, an attempt is made to strengthen the muscles of the foot and at the same time to relieve the pressure from the lower leg muscles. Stand on a step of stairs so that the heels are in the air. Now stand on tiptoe and then lower the heel a little further down the step.

Do 20 repetitions. Stand on one leg. The leg that is in the air now describes circling movements in the air with the foot.

The movement comes from the ankle. With each downward movement, consciously stretch your toes towards the floor. Perform for 20 seconds.

Stand with both legs shoulder width apart so that the foot is completely on the ground. Now pull your toes towards the ceiling, hold the tension for 2 seconds and lower the toes again. 20 repetitions.

More exercises can be found in the articles:

  • Physiotherapy for foot malpositions
  • Smearing at the ankle joint
  1. Stand on a step of the stairs so that your heels are in the air.Now stand on your tiptoes and then lower your heel a little further down than the step. Do 20 repetitions.
  2. Stand on one leg. The leg which is in the air describes now with the foot circling movements in the air.

    The movement comes from the ankle. With each downward movement, consciously stretch your toes towards the ground. Perform for 20 seconds.

  3. Stand with both legs shoulder width apart so that the foot is completely on the ground.

    Now pull your toes towards the ceiling, hold the tension for 2 seconds and lower your toes again. 20 repetitions.

>The symptoms of a splayfoot are a lowered transversal arch of the foot which widens the forefoot. Pain is then caused by the fact that the malpositioning puts unaccustomed parts of the foot under stress.

The therapy includes insoles and numerous exercises. To do this, grasp your toes with your hand and pull them towards the ball of your foot. Now press with your toes against the pressure of your hand as if you wanted to open the foot again.

Do 10-15 repetitions. Take the affected foot in both hands, one hand holding the metatarsophalangeal joint of the big toe and the other hand holding the joint of the little toe. Now roll the two toes together with your hands.

Repeat this arched movement 10-15 times. Foot massage with a tennis ball or small massage ball is also a good exercise for a splayfoot. Place the affected foot on the ball of the foot and try to unroll all areas of the foot.

More exercises can be found in the articles:

  • Physiotherapy for foot malpositions
  • Exercises against forefoot pain
  1. To do this, grasp your toes with your hand and pull them towards the ball of your foot. Now press with your toes against the pressure of your hand, as if you wanted to open the foot again. Do 10-15 repetitions.
  2. Take the affected foot in both hands, with one hand grasping the metatarsophalangeal joint of the big toe and the other hand grasping the joint of the little toe.

    Now roll the two toes together with your hands. Repeat this arched movement 10-15 times.

  3. Foot massage with a tennis ball or small massage ball is also a good exercise for splayfoot. Place the affected foot on the ball of the foot and try to unroll all areas of the foot.