COLLAPSED ARCH - EXERCISES - HOW TO SOLVE FLAT FEET #movement #physiotherapy #pavlomodra HOW FLAT FEET SHOW UP: Your knees, hips hurt, you get cramps in your calves, your back hurts or you feel unbearable pain when walking. Or a collapsed arch is no fun for our body. I know from practice that it usually starts with flat feet. Then you have bunions, a tendency to hallux valgus, your knees hurt on the inside, your hips and hips hurt, pain behind the neck and headaches. And it all comes from the feet. Our feet are made up of 26 bones, 33 joints and 19 muscles. But to keep all this going, we have to take care of its key element - a nicely shaped arch. The task of the arch is: to protect our joints and spine from overload and shock, to evenly distribute the weight and help us maintain the balance of our body. And if the foot is flat, the rest of the body has to compensate for this deficiency. And this leads to greater overload of the ankles, knees and back. Our foot has a longitudinal and transverse arch. The arches are strong and flexible at the same time to adapt to the load and different surfaces. WHAT DOES THE INSOLE IN SHOES DO? If you have flat feet, you need shoes that help you have a more stable stance. Properly designed shoe inserts will help you. But your foot will not “strengthen itself” by wearing inserts. The muscles and arch will only strengthen and improve with exercise. WHAT TO DO IF I HAVE FLAT FEET 1. Have good shoes with good insoles – You can find out what kind of shoes to wear in this video: 2. Know how to walk correctly – You can find out how to walk correctly in this video: 3. And exercise 3. a Use a massage hedgehog to stimulate and relax your foot, run the hedgehog over the entire surface of the foot, then stand up and relax individual points. 3. b The whistle exercise 3. c The stork exercise - stand on one leg, arch awareness 3. d The foot pendulum exercise #movement #physiotherapy #fitness #training #strengthtraining #running #health Ideally, practice these exercises every day, you can sit in front of the TV. It will only take you a few minutes. Tip for you If you have flat feet, you need to stretch your calves. If you have any questions, write to me at [email protected] My courses: Peak performance - achieve maximum results using this protocol https://www.pavlamodra.com/peak-perfo... How to survive in the office - how to sit and set up your workplace healthy https://www.pavlamodra.com/jak-prezit... Follow me on other social networks: LinkedIn: www.linkedin.com/in/pavla-modrá-2a9426230 Instagram: / pavla_modra_fyzio Facebook: / pavla.scudlova About me: Author Pavla Modrá (née Ščudlová) - professional trainer and physiotherapist, more at https://www.pavlamodra.com/pavla-scud... email: [email protected] Follow me if you want to have a better quality of life Stretching videos focused on problem areas Videos focused on strengthening and better posture Exercises for stretching the back and other parts Exercises to increase concentration Breathing exercises Exercises for Full body stretching Stress relief exercises Wim Hof ​​breathing exercises Tips for better posture and sitting down Videos focused on proper walking and running Healthy lifestyle How to change your lifestyle Tailor-made programs I try to help everyone who wants to do something with themselves, at any age