Seven corrective training of flat feet

Relax of Fascinism

We stepped on the fascia ball, started with the heel, slowly rolled towards the toes, looking for any sore points, and then focused on applying some pressure on that point. If it feels particularly painful, it may be that the pressure you applies is too much. Try to roll slightly, and roll for 1-2 minutes each time.

Bow raising

Arch the arch upward into a C -shaped. If you feel cramps, lower the arc and take it slowly. Don’t worry. If you have flat feet, it may be a bit difficult to do for the first time. So try to keep your toes and heels down. Just raise the part of the arch and try to shrink as much as possible at the highest point. From ten times, if you feel good, you can do two groups of exercises.

Toe grab a towel

At first, you can use a thicker towel, so it is easier to grab. You can start from thirty seconds and then advance to one minute.

Tibial anterior muscle and tibial posterior muscle training

Imagine your feet like a wiper with a car windshield. Let your calf hang out, and then sway your feet left and right. Divide the feet upwards when the end of the angle. Do one or two groups and repeat 10-15 times.

Dynamic calf stretch

You can choose to stand on the steps or pedals. Except for the forefoot, the rest of the feet are hanging. Slowly control the heels to the position below the toe. Stay on the bottom for 10-15 seconds, feel the stretch of the back of the calf, and then slowly return to the starting position. Repeat this stretching 2-3 times. Without wearing shoes stretching, you can stretch the fascia area more. But if you wear shoes, it doesn’t matter, shoes will help you get more grip.

Leg lift

Both feet are separated from the shoulders and the toes. All you have to do is to lift your toes with your toes, and then slowly put it down. This is a controlled action. Starting from 10 or 15 times, it finally improved to 20-25 times.

One -legged lift

This exercise is the advanced training. Starting from 10 or 15 times, it finally improved to 20-25 times.