How to stand more stable - analysis of foot function training

1. Anatomical structure of the sole

The skin of the sole is covered with thick fascia and diaphragm. It is rich in proprioceptors, which can receive the tension of the sole, pressure changes and various stimuli, providing feedback to the nervous system.

The muscles of the sole are small and numerous, with four layers distributed between the humerus, the tibia and the phalanx, maintaining the arch and controlling the fine movement of the plantar joint.

In the weighing state, if the bone arrangement of the sole is deformed, if the muscle strength is insufficient, the ligament strength is lowered, and the fascia is slack, the incorrect positional relationship such as the arch collapse may occur, and the function will be affected.

How to stand more stable - analysis of foot function training

2, the function of the sole

(1) Provide neurofeedback information, adjust muscle tone, and maintain body posture stability

(2) Provide stable support when carrying weight

(3) Maintaining the morphological structure during the extension, generating and transmitting the reaction force

3. Improve the training of the sole function

(1) Plantar fascia release: foot tennis or golf, rolling 15 times before and after, and moving position laterally

(2) Toe stretching and stretching: stretching the toe and plantar fascia at various angles

(3) Toe flexibility training

Lifting the toes: 15-20 times

Toe grab practice: 15-20 times

Toe guessing fist: three actions repeated 10 times

(4) Plantar strength training

Toe weight-bearing towel: pull the length of a towel, 2-3 groups

Contraction arch training: 20 times, 2-3 groups

Elastic band flexion training: 20 times, 2-3 groups

Hook-toe-lifting training: 20 times, 2-3 groups

(5) Special compound training

Balance the swing on the disc: gradually increase the swing amplitude and speed while maintaining stability

Foot elastic belt swing training: the left foot is fully pressed during the swing, and the lower limbs are stretched

Summary: The foot carries the body and maintains balance. It is also the starting point of strength. The importance of foot function is self-evident. In daily life, walking, running and jumping are still inseparable from the foot. Many chronic pains in the lower limbs are In connection with the decline in foot function, you will benefit a lot from the above training.

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