I'm telling you, you can use a flat-footed insole to get rid of the flat-footed problem through three points of stress.

The ability to cushion the impact is weakened.

Weak supporting ability, insufficient protection of nerve and blood vessels in the soles of feet, long-term walking or standing will be oppressed and cause pain.

When walking on the sole of the foot, it is easier to produce valgus, which affects the arrangement of all joints in the whole lower limb movement chain, resulting in abnormal action mode and uneven stress on joints.

The complete disappearance of the arch of the foot can reduce the height

Unilateral flat foot is the possible cause of short legs and long legs, which can be transmitted to pelvis or other proximal parts through compensation.

Whether you have these problems or not, Munster sincerely hopes that everyone will pay attention to flat feet and believe that it is not irreversible.

There are bones, ligaments and muscles that maintain the arch of the foot, among which muscles have the best adaptability and can be improved through training. Of course, the formation of flat feet is not achieved overnight, and exercise therapy must be persistent if it wants to be effective. Many times, the so-called ineffectiveness is nothing more than lack of patience and persistence.

Munster foot trainer teaches you how to correct flat feet!

Exercise therapy mainly restores the arch of the foot by strengthening the muscles that maintain the arch of the foot and re-establishing the spiral torsion mechanism of the foot. It is not enough to improve the arch of the foot just by grabbing towels or picking up small objects with your feet, because the load brought to the arch by standing and walking is far from being borne by local small muscles. Compared with other posture problems, the correction of flat feet does not need complicated evaluation, so this training process is suitable for many people.

The first step is to stimulate the plantar touch.

In the course of treatment, it is found that many people with flat feet are not very sensitive to touch, and it is precisely because of our sensitive feet that we can fully perceive the hardness and ups and downs of the ground, adjust our posture and movements, and maintain balance. Another function of this exercise is to stimulate the contraction of the small muscles of the foot, which also has a certain effect on maintaining the arch of the foot.

Plantar tactile training:

Brush the soles of your feet lightly with a small brush or tap with your fingers.

10 times, repeating 2~3 groups.

The second step is to improve the flexibility of the foot.

Spiral torsion of passive foot:

Twist the forefoot inward with one hand.

Twist the heel in the opposite direction with the other hand.

At the same time, press your feet to the middle of your feet with both hands.

The third step is to shrink your feet.

The purpose is to train the small muscles of the foot.

Foot contraction movement:

Grasp the ground with the forefoot and bend your toes.

You can also take a towel instead.

10 times, 3 groups

The fourth step is to reconstruct the spiral torsion of the foot.

Spiral twist in standing posture:

Heel varus

Forefoot pronation

The big toe pressed the floor hard.

Keep pushing for 30 seconds and repeat for 2~3 times.

Daily standing can be practiced frequently.

Step five, practice with elastic belt.

Objective To do the same exercise as the last one. Pay attention to elastic belt's position. Pull your hand to the thigh side, not to the front. The holding time is about 1-2 minutes, and it is repeated 3 times.

Step 6: Walk with your heels up and your instep up.

Train the muscles that maintain the arch of the foot. Each action 1-2 minutes, repeated twice.

Walk on tiptoe

Walk in high heels

The seventh step is balance exercise to improve the stability of ankle joint.

Although flat feet have a large contact area with the ground, their support and balance are often poor. You can perform various single-leg movements on unstable planes.

Ankle stability training:

An unstable plane, standing on one foot

Pay attention to the ankle axis

Learn to walk correctly

Let the arch get exercise in every step. Pay special attention to the pedal passing through the big toe when it leaves the ground, and consciously let the big toe bear the load.

Precautions for daily walking:

The correct way of rolling feet

The heel first touches the ground on the outside, then transits to the forefoot through the outside of the midfoot, then to the root of the big toe, and finally leaves the ground through the big toe.

Pay attention to consciously accept the big toe.