Übungen für einen Plattfuß | mit Felix

Hi sports fans, it's Felix again. I'm happy to have you with me. Today we'll talk about how to target a flat foot through strength and relaxation exercises. With a flat foot, the sole of the foot is completely exposed. That's why we call it a flat foot. The result is that the ankle bends inwards and the sole of the foot builds up contact with the ground. With a normal foot, you should have some space here. That's not the case with a flat foot. The result is that we wear shoes a lot and the shoes take away a lot of work. That's why the muscle structure under the foot changes. That's why we call the flat foot a bent-down foot. I want to show you some exercises to compensate for this flat foot. In order to prepare for the following exercises, we loosen the ankle. First, find a stable position. It's very important to practice the exercises without shoes. The feet should be shoulder-width apart, the knees slightly bent and the upper body straight. You can also use a stable object to get more balance. We start with a weight shift to the back of the heel. The tip of the foot is slightly lifted. Then you shift the weight to the front of the tip of the foot and lift the heel. Alternately, shift the weight to the back and to the front. When you are on the tip of the foot, lift the heel to activate the calf. Then shift the weight to the back and to the heel. Find a certain rhythm. Loosen the upper body. Do this exercise for 20-30 seconds. You can also do this exercise one-legged. Start on the heels, push yourself up on one side, land on the heels and switch sides. This way, you get more load and more activity for the calves. Do this exercise for 20-30 seconds. Loosen the upper body and do 2-3 sets. You should feel that the muscles get warmer towards the calves and the blood flow under the foot. The next round. For this exercise, stand on one foot and circle the ankle clockwise and counterclockwise. Control the movement only in the ankle and in the knee. The hip is still slightly touching the upper body, but stay calm. Do this exercise for 20-30 seconds on the other side. Do this exercise to get the ankle moving. This way, you can do a safe strengthening and relaxing exercise. Loosen the upper body and feel the muscles. See you in the strengthening exercise. Let's start with the first exercise. We want to strengthen the area under the foot. The one-legged position is perfect for this exercise. Stand on an unstable ground and without the support of the shoe, barefoot or in socks. Find a stable position. Bend the foot slightly in the knee joint. Point the tip of the foot forward and straighten the upper body. Look forward and find a fixed point. From this position, stand as safe and stable as possible. The hips and shoulders stay at the same height. If this is too easy for you, you can move the head to the left or right. This makes it much more intense. Feel how the ankle and the muscles under the foot have to work to keep you stable. After 20-30 seconds, switch sides. Now I'll show you an alternative to strengthen the exercise. You can work on the view or on the one-legged position. One leg out to the back. Bend the foot and shift the center of gravity to the front. Extend the leg to the back. Return to the upright position around the upper body. Put the foot next to the other foot. Lower the upper body to the front. Tense the standing leg. Straighten the upper body. You should feel how the foot has to work. You have to balance to the left and to the right to stay stable. This is why we activate the muscles under the foot. This muscle is not very active in old age. Because the shoe we wear often takes away a large part of the work. This is why it is very important to walk barefoot or on socks to activate the muscles under the foot. For the first exercise, you need a towel. Put it on the floor. Now you have to crawl your toes into the towel. Then pull the towel towards your body. For this exercise, put the standing leg on the floor. Put the active leg on the heel. Lift the tip of the foot. Then crawl your toes into the towel. Pull the towel towards your body. Crawl your toes into the towel. Pull the towel towards your body. You should feel how the tension under the foot increases. This is why we do a specific strengthening exercise. This is a great exercise for the toes. Do it 5-10 times. Then relax and feel how the structure under the foot has worked. Then switch sides. After strengthening the structure under the foot, we want to relax again. We do a specific stretching exercise. The plantar fascia is the structure under the foot. Let's start with the knee. Put your knees shoulder-width apart. Put your toes on the floor. Bend your toes slightly. You have to test how it feels. If it feels good, go from the upper position towards the heel. Find the position where you feel a good stretch. In the soles of the feet and in the tips of the feet. Then push your toes slightly into this position. You have to push your toes down and come up. Do small push-ups. When the tissue loosens up, you can go deeper. Move your upper body further back and push your toes. As I said, the tips of the feet and the soles of the feet are the target area. To relieve the tension, do 20-30 seconds. Do 2-3 sets. Then relax again. After the stretching of the soles of the feet, we want to do a self-massage. Massage and relax the fascia. The fascia ball is perfect for this. At the end, I'll show you a variation with the mini fascia roller. Place the fascia ball on the heel of the foot. Roll up and down the heel region. Feel how the pressure point feels near the heel. 20-30 seconds. You can control the pressure point again with your upper body. Move the weight further to the loosening leg, to the loosening foot. Then start outside on the heel. Roll up the outside edge of the foot to the small toe. Slowly out to the front. Take 5-10 seconds until you reach the small toe. Then slowly go back to the outside edge of the heel. The second line under the foot moves to the middle, to the second and third toe. Slowly roll forward to the tips of the feet. You will notice that every structure, every line, whether forward or backward, has a different pressure point. Always build up a certain pressure point, which is still to be maintained. It penetrates deep into the tissue to really loosen it. The last line we have runs into the heel to the big toe. Again, slowly roll forward. Breathe evenly. Alternatively, you can use a tennis ball. Then slowly go back to the inside of the heel. Loosen the foot again. Then you can aim for a specific point on each side at the end. If you like it, you can loosen it more intensively. Hold the point for about 30-60 seconds. Then loosen it again. It gets warmer under the foot, which is a good sign. The blood circulation is stimulated. Do the same on the other foot. Alternatively, or as a supplement to the fastball, I use the fastball roller. The small version. With this, you can work on the outside edge of the foot. Again, put the foot on tension. Let the foot fall slightly inwards, so that the big toe goes up towards the ceiling. The outside edge of the foot is placed on the roller. Then you slowly roll up and down. First to the small toe and then slowly back again. You can change the foot position at any time. Aim for a neutral position and then slightly further. Stretch the big toe towards the ceiling and rotate. Again, slowly roll for 5-10 seconds per stretch. Work on the outside edge of the foot to relieve stress. Move the foot through. Then we've already done it. Great exercises against the flat foot for strengthening and relaxation. It is very important to be on bare feet or on your socks to naturally strain the muscles under the foot. That's it for today. Thank you for watching. I would be happy if you leave a thumbs up, write in the comments how you liked it and which videos you would like to see. See you next time. Until then, all the best.