An importance is regularity! Part 2.

 Any exercise begin with a joint warm up.

Bend and bend out shin joint ,as to pull on itself, and from itself all feet, and not just fingers.

Doing circle moves by shin joints on the clockwise and against her.

Bend and bend out feet of fingers, trying theirs to spread.

After doing exercises.

1. Stand up on full feet, for stable you can hold for table edge, but not transfer on his a big body weight! Rise on toes, trying controlling support of big finger and down on all feet, repeating three times .After,  stand up  and alternately on toe and on the heels are still 5 times. Alternately, lead are repeats quantities to 5 and 10.

2.Walk by orthopaedic carpets with different surfaces as not a long time on a that, where  feeling more discomfort, that slowly his decrease. Begin walk from 20 sec ,and slowly increase time to 1-2 min.Thus,  exercise doing on an everyday, and thus put carpets at home, where you are often walking as for examoles between a kitchen and rooms passages, room, and hallway. And this criteria for walking by carpets are not must  hurt, maximum discomfort,thus select a soft carpet on a first time or avoid surfaces,which right away ache causes.

3. Walk by carpet with a longitudinal roller in centre, a put feet closed to each other,that roller staying between them. Move to the front,an back from 20 sec till 1 min, after turn to across for carpet, a middle of feet staying on roller,and walk by adjustable step as on the right, and left,and continuation is analogical.

4.Sit on chair, put on a floor between them are small details  bunch , and by fingers of feet catching and put in side, creating  other bunch, begin from 3-5 items by one repeat on every leg, slowly, by feels  increase as for a quantities details and on quantities repeats , as ten details put from a one bunch three times in other by every feet.

5. Put on the floor scarf, siting on chair trying by fingers of one leg knead and pull up his under feet middle ,and after straightened back. Begin from 1 time, slowly lead in training till 4-5 repeats by every leg.

6.Roll ball by feet from a heel to fingers, slightly pressing on his, and periodically feet turn on an external and on inside edge.Begin to do exercise as sitting on chair,later  move on the exersises as staying/first time is holding for chair s spine or slightly leaning on table, befon for 20 sec, slowly lead continuation to 1-1.5 min, data exercises doing every day, if you are especially walked much or stayed long time.

7. Myofascial releace . Lie on the spine , on the floor, put under calf muscle a roller. Slightly press on his by leg and move by her to the front, back, like shin rolling on a surface a roller, and he is staying on place.Begin from 10-15 sec, slowly increasing time , in ideal till a comfortable feels in muscles.Such method by and to roll a front surface for shin, and exercise needing in a good dexterity, if causing hardening, thus pass his and change on massage or self-massage.

8. A good exercise is walk by orthopaedic bumps/hemispheres.A put a few sticks, like a road and step over from a one on other, a continuation such walk are 20-40 sec.If problem with balance having ,thus exercise doing with help or support someone's, or after improving coordination, or in hard cases you can pass his. And also you can to stay on balanced pillow from 30 sec to 3 min, trying holding feets for the floor parallelly, is better doing before mirror and posture keeping straight. And in hardening and holding balance exercise to pass, that avoiding injuries. A doing exercises for feets are regularity, and you are feeling in feet easy, and will less tired in long walking. And data complex is not changes a most serious trains under specialist managing or instructor by exercises healing, he helps improving joints mobility of feets, blood supply and elastic of plantar fascia/connective tissue finding along a low surface a feet, and strengthens are muscles of feet a little bit.

By Kroshkina, Dr.orthopaedist, traumatologies-reabitologist.