Complex exercises for valgus foot

fitness trainer

“Valgus deformity of the foot or “Halus Valgus” is a deformity with a deviation of the first toe of the foot to the outer side. Often a bony “bump” is formed on it. The bony structures of the forefoot lose their anatomically correct shape and change their position. The first toe begins to deviate to the outside, sometimes changing the position of the other toes. Over time, this causes the joint to bulge, increase in size and become painfully inflamed.”

Halus Valgus of the foot has varying degrees of severity and can be either congenital or acquired during life. Some experts note that congenital foot deformity is formed during a child’s intrauterine development, but valgus is most often acquired.

The foot can be deformed as a result of weakened muscle ligaments, injuries, rickets, polio and other unfavorable external factors. People suffering from valgus deformity of the foot, quickly get tired while walking, have an irregular gait or are prone to the development of flat feet, arthritis, osteoarthritis and various kinds of joint diseases.

Spis treści

Causes of foot valgus

Flat feet
Genetics
Complications from illnesses
Uncomfortable shoes
Overweight
Diseases of the musculoskeletal system
Lifestyle
High stress on the foot due to professional sports activities
Pregnancy

leading doctor – orthopedic traumatologist, podiatrist (specialist in foot diseases)

“The main cause of most orthopedic deformities of the lower limbs is weakness of the musculo-ligamentous apparatus. It is the strengthening of muscles and ligaments is the basis of not only prevention, but also treatment of many diseases of the feet. At the same time, one should remember about orthopedic correction with the help of special products: insoles and toe correctors. They help to consolidate and improve the results of exercises, comprehensively affecting the health of the lower limbs”.

Is it important to train the feet?

Yes, because the health of the feet affects the health of the entire musculoskeletal system. In training, we work on the buttocks, back, chest, front and back of the thighs, but we forget about the feet. They are the first link that takes the load when walking, running or training with a barbell. The feet come in contact with the ground thousands of times a day, and nature designed them to be curved to cushion the step and minimize stress on the spine.

Many foot injuries occur because the feet are weak and in the wrong position. Some injuries are noticeable and show up immediately in the form of swelling, redness and sharp pain. Others are almost imperceptible and take years to accumulate. In this case, our musculoskeletal system receives too much impetus from walking or running for a long time, and the load on the shins, knees, pelvis and back is not evenly distributed.

As a result, our body develops unharmoniously and we acquire problems with all joints. To avoid this, it is necessary to do exercises for the feet and lower legs.

Halus Valgus in women

Women are more susceptible to deformation of the first toe of the foot. This is primarily due to the peculiarities of the shape of women’s shoes.

High heels significantly increase the pressure on the front part of the foot. First, it contributes to the development of flat feet. Secondly, it leads to pressing the toes into the shoe.

The narrow toe of the shoe constricts the toes. As a result, they are forced to be in an uncomfortable position, which over time leads to permanent deformation in the metatarsophalangeal joint of the first toe.

Short shoes force the toes into an unnatural position. This contributes to the development of inflammation of the joint of the big toe of the foot.

Symptoms

Presence of a protruding “bump” at the base of the big toe
Reddening of the skin, swelling
Painful sensations when touching in the area of the joint of the first toe
Pain when walking in the area of the thumb
Limitation of mobility of the thumb
Calluses between the first and second toes of the foot

Diagnosis

If you observe any of the above, it is a reason to make an appointment with a specialist for a consultation, but you should not make a diagnosis yourself. It is determined by an orthopedic traumatologist after a thorough examination.

The doctor makes X-rays of the foot in several projections to make an accurate diagnosis. This will help determine the degree of deformity and build a program to restore the foot.

10 exercises for valgus feet

Walking on toes and heels for 15-30 seconds.
Walking on the handle of a mop or shovel. Take 10-20 short steps for each foot.
Bending and extending toes in a sitting position for 30-45 seconds per leg.
Lean forward on straight legs with hands touching the floor for 10 to 20 repetitions.
Walking on the outside of the foot. Take 10 to 20 steps.
10 squats on the full foot without taking the heels off the floor.
Heron stance on one leg for 10 seconds.
Walking on uneven surfaces: sand, grass, pebbles, special grooved mats.
Rolling a pencil or ball with the foot for 60 seconds.
Grasping a pencil or pen with the toes of the feet. You can do a variation of holding an object for 30 seconds or gripping 10-15 times per foot.

Workout program for 4 exercises

Rolling the foot with an MFR ball or stick

Technika

Place an MFR ball or stick on a flat surface. A dense tennis ball or a mop handle will also work.
Place the foot of one leg on the ball or stick, with your hands holding on to the support to keep your balance.
Then roll the foot forward, backward, left and right, slowly pressing the foot into the ball or stick. You should try to roll over the entire surface (from heels to fingertips).

There is no time limit, the longer the better. We recommend performing two approaches for three minutes for each leg. Rest between approaches – one or two minutes.

Lift on the toes

Technika

It is necessary to find some elevation and stand on it so that the heels hang in the air. A bar, a ladder or a step-platform for fitness is suitable. For convenience, hold on to the support with your hands.
Your back is straight. Scapulae together, chest forward.
As you exhale, lift yourself upward with a powerful movement at the expense of the toes of your feet. Note that the weight of the body is transferred to the toes.
Hold this position for 1-3 seconds. The higher the level of athleticism, the longer stay in the upper point.
As you inhale, gently lower your heels down until you feel a stretch in the bottom of your legs.

Perform two to three approaches of 30 times each. Rest between approaches – one to two minutes.

Rolling from heel to toe

Technika

It is necessary to stand barefoot on a flat surface, so that the feet are in close contact with the floor.
The back is straight. Scapulae together, chest forward. Hold the support with your hands to keep your balance.
As you exhale, lift yourself upwards with a powerful movement due to the toes of your feet. Hold in this position for 1-3 seconds. The higher the level of athleticism, the longer stay in the upper point.
As you inhale, gently roll from toes to heels. Hold for 1 to 3 seconds.

Perform two or three approaches for 15-20 times. Rest between approaches – one to two minutes.

Stretching the foot and lower leg

Technika

It is necessary to find some elevation and stand on it so that the heels hang in the air. A bar, a ladder or a step-platform is suitable. For convenience, hold on to the support with your hands.
Your back is straight. Scapulae together, chest forward.
As you exhale, gently lower your heels down until you feel a stretching sensation in the lower part of your legs. Hold in this position for 30-60 seconds.

Perform three to five approaches. Rest between approaches – 30 seconds.

Exercises for valgus deformity – an effective way to work on the foot, which is available to absolutely everyone and has no contraindications. Let’s be honest, not always exercises can return the normal state of the feet. It all depends on the degree of deformation. However, training can stop the progression of the disease and improve the quality of life.