Foot gymnastics
From Wikipedia, the free encyclopedia
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].
[edit] 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.
[edit] 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
