A set of exercises to strengthen the muscles of the feet. How to pump up calves at home

Strengthening the leg muscles for a woman is an important element of overall body workout. This group accounts for more than 50% of the entire muscular mass of the human skeleton and belongs to the slow type.

Their main task is monotonous activity, which is the basis of walking and maintaining a stable body position. That is why the leg muscles adapt so quickly to the same type of load.

In order to achieve results, it is necessary to use different techniques and types of training. However, this does not mean that you can only work out in the gym. Home exercise can be just as effective. The main thing is to do them correctly.

Strengthening the hips and calf muscles for a woman

In pumping the thighs and calf muscles, great importance is attached correct technique element execution. Failure to comply with it often leads to injury or lack of results, even after a long time.

The complex for beginners and professionals differs not only in the set of elements, but also in the frequency of training. So, for beginners, it is enough to pump legs 1 time in half a month, performing 1-2 exercises. More advanced athletes can exercise each week by combining basic and insulating elements and gradually increasing the weight.

There are a number of general rules that both beginners and professionals need to keep in mind:

The leg muscles require a lot of repetitions.
Competent execution technique is the key to getting an excellent result.
Slow speed is more effective.
The leg muscles very quickly get used to the stress, so it is necessary to combine and change the training methods.
The effectiveness of the exercise is checked by the presence of a burning sensation in the working muscles.

Important! Before the main workout, a warm-up is required. It increases the degree of elasticity of joints and ligaments, increasing the secretion of synovial fluid, improves the blood supply to muscle tissue, preparing it for stress.

Be sure to see:

Pumping load options

One of the most productive home workouts is supersets. This is a sequential non-interval execution of 2-3 elements for the same or different kind muscles.

For beginners, a minimum break of 50 seconds is acceptable, which eventually decreases to 30, then to 10, and then to zero. The number of approaches does not exceed 3 times, and repetitions in them - from 12 to 20. It is not recommended to conduct supersets more than 1 time a week.

This type of training allows not only to pump muscles well, but also to reduce the amount of adipose tissue with a minimum-average load on the cardiovascular system.

Exercises for the hips

You can pump your hips using the following exercises:

Swing your legs.

Execution technique:

get down on your knees ("on all fours") and lock on 4 main points;
feel the tension of the press, raise the leg bent at the knee up, while stretching not the toe, but the heel.

Features: head up, back - straight without deflection, gluteal muscles tense. The element is performed 20 times with each leg. Ascending with exhalation, with inhalation - lowering.

For the outside of the thigh.

Execution technique:

lie on your left side, leaning on the same elbow, placing your right palm on the floor in front of you to maintain balance;
strain the muscles of the press, keeping the body straight, without distortions;
bend right leg 45 °, bringing it forward;
exhale while lifting the bent limb to the level of the head;
fix for 2 seconds;
while inhaling, return to the starting position.

Features: at least 30 repetitions are done at one pace without interruption with each leg.

Squat.

Execution technique:

take an upright stable position, spreading your legs shoulder-width apart;
straining the abdominal muscles, slowly lower to an angle of 90 °, keeping the body straight;
transfer all the weight to the heels, lock in for 3 seconds and gently rise as you inhale.

Features: during the performance of the element, the knees should not go beyond the line of the toes. For beginners, it is enough to make 3 runs 8-10 times, for advanced athletes 15-20 repetitions are recommended.

Lunges.

Execution technique:

stand up straight, straightening the body and pulling in the stomach;
without lowering the head and body, step widely forward with the left leg, slightly bending the back at the knee;
transfer weight to the leading leg and linger for 2 seconds;
smoothly go back;
with each leg - 20 repetitions.

Features: the knee that comes forward should form a right angle, without going beyond the line of the toes. The lunge takes place on exhalation, returning during inhalation. This is one of the most effective exercise for girls on legs and hips at home.

When working in a superset, you can alternate leg swings, knee raises and squats. The last element can be replaced with lunges.

In the course of a normal workout, it is worth adding a glute bridge to the complex. For this you need:

take a position lying on your back;
bend your knees, spreading your feet shoulder-width apart;
place your arms evenly along the body;
as you exhale, raise your hips, while inhaling, lower them.

The exercise is performed 60 times, without stopping.

Loads for the calf muscles

According to research by experts in sports medicine, muscles of this type can withstand loads of up to 130 kg. They are well stretched, resilient and are considered one of the strongest muscles.

The main block for strengthening the calf muscles of women includes:

Roll from heel to toe, pumping the muscles of the lower leg and foot (2 sets of 15 times).
Calf raises with weights from a sitting position.
Weighted squats.

The lift is performed on a chair in combination with a load of 3 to 5 kg. This requires:

sit down, taking weight on your knees (dumbbells, water bottles);
gently lift the heels off the floor, fix for 1 second and gently lower.

The exercise is performed 15-20 times in 3 rounds.

The squat technique does not change. The only thing is dumbbells are added, which are fixed in the hands located along the body. Do 20 repetitions 2-3 times.

Important! One of the simplest ways to strengthen calf muscles women is running. Just 30 minutes a day, and a visible result will be achieved in a month. Walking up the stairs has also proven itself well. Avoiding the lift will benefit both the leg and hip muscles, and general condition organism.

We organize a properly effective workout at home

Training at home differs from the hall analogue only in the absence of special equipment. A competent approach combined with regularity will allow you to achieve excellent results at home.

The first thing to start with is warm up. It includes:

Rise on toes.

stand against the wall, leaning on it with your hands;
rise on your toes, keeping the body straight.

It is performed at least 20 times.

Walking on heels.

stand with support on your heels, raising your socks as high as possible;
start walking around the room for 3-5 minutes.

Knee flexion.

standing straight, bend the leg at the knee joint;
wrap your hand around the toe and try to press the heel to the thigh;
hold in this state for 10-15 seconds.

Execute the element 3 times.

Leg abduction

lie on your back and take one leg to the side so that an angle of at least 90 ° is obtained between the legs;
fix in this position for 10-15 seconds.

This element can be performed with a partner, or by independently grabbing the sock and pulling it up, while not lifting it off the plane of the floor. The main thing is not to bend your legs.

The main complex for the calf muscles may include:

rolls from toe to heel (15 repetitions in 2 sets);
lifting with weight from a sitting position (15/3);
jumping rope (3 minutes);
squats with weights (10/3);
"step".

To complete the last element, you can use a step platform, a thick book (like an encyclopedia), or an ordinary driveway.

Execution technique:

stand on a stand with socks (the heels remain in weight);
gently rise up on toes and lock for 3 seconds;
descend slowly.

Then, after 2 minutes of rest, you can move on to exercises for the thigh muscles. They are presented:

kicks back and up (20/3);
abduction to the sides from the position lying on the side of the legs bent at the knees (30/2);
lunges (20/2);
"Scissors" (30/2).

The last exercise is performed lying on your back, alternately crossing your legs at a distance of 40-50 cm from the floor. The lower back should be firmly pressed against the mat, the abs tense.

At the end of the complex, a 2-minute stretching is performed to restore muscle tissue after loading.

German doctors recently conducted an experiment that proved the effectiveness of occupational therapy - leech treatment for osteoarthritis of the knee joints.

The pain manifestation in patients began to rapidly decrease already on the third or fourth day after the start of the leech treatment procedures, and on the twenty-eighth day they completely disappeared. The treatment was overwhelming and effective: ten out of ten patients stopped complaining and felt pain in their knees. And in groups receiving traditional drug treatment, only four out of ten patients got rid of pain.

Today it has been proven that the saliva of medical (medicinal) LEEDER contains a huge amount of biologically active substances that can have a beneficial effect on the body as a whole and have received recommendations in almost all areas of medicine.

But occupational therapy should not be carried away in the following cases: with reduced blood clotting, with anemia, with severe depletion of the body, also during pregnancy, as well as with individual intolerance (for many, the latter factor is key). In addition, hirudotherapy should be prescribed and performed by a doctor.

What is arthrosis of the joints

Joints are made up of the connection of two or more bones and provide mobility to the human musculoskeletal system. Their main function is the correct distribution of the load. With age, the muscles of the body become weaker, the amount of fluid in the joints decreases, mobility decreases, and pain may appear.

The disease in which the destruction of the intra-articular cartilage tissue occurs is called arthrosis. This ailment is very common and can lead to disability and disability. The greatest danger to human life is represented by the lesions of this pathology of the largest joints: knee, hip, shoulder, as well as the joints of the foot.

Therapeutic exercises for arthrosis of the hip joint

For a long time, osteoarthritis of the pelvic joints may not reveal itself at stage 1, manifesting itself in discomfort and mild pain during exertion, which pass during rest. In the future, the disease progresses, continuing to destroy bone tissue and cartilage. Therefore, medical gymnastics is worth doing for the purpose of prevention at any age.

In exercises for the rehabilitation of the hip joint, the main load should fall on the muscles of the hips and buttocks. Movement complexes consist of static and dynamic exercises. As a sample of therapeutic gymnastics for the pelvis, you can use the video of the doctor's exercise Evdokimenko.

Essential leg exercises for arthrosis

The following leg exercises are balanced and can be beneficial for legs with arthritis. Exercise effectively stretches the leg muscle, ligaments, and leg tendons.

Stretching the tendons.

Starting position: stand facing the wall at a distance of half a meter. Next, you need to put your hands on the wall, at the height and width of your shoulders and stretch your leg so that the knee joint is straightened, and the heel is pressed against the surface. Then you need to transfer the center of gravity to the leg standing in front, bending it slightly at the knee and put the heel tightly on the surface. Smoothly and gently lean against the wall while slowly bending your arms, pushing your hips forward until you feel a feeling of tolerable stretch in the lower leg and Achilles tendon. Fix this position for 10 seconds and repeat the procedure with an unused leg. The exercise should be performed 3 times for the right and left legs.

Stretching the big toes.

Wrap a thick rubber band around your big toes. Using the tape, pull them to the adjacent fingers and fix the position for 5 seconds. Repeat the action 10 times.

Strengthening the phalanges of the toes.

Wrap the rubber band around all toes and spread them out. Fix the position for 5 seconds and repeat the procedure 10 times.

Development and strengthening of the toes.

Pebbles (or other similar objects) must be lifted with toes.

Stretching for arthrosis of the first metatarsophalangeal joint.

You need to tie the big toes with a rubber band, while the feet should be placed together. Next, spread the feet with pressing the thumbs to the others. Fix the position for at least 10 seconds. Perform multiple repetitions.

Circular rotation of the toes.

In the "sitting on a chair" position, support the heels on the surface with the toes raised. Then try to produce simultaneous circular motion fingers. Perform 3 series of 10 spins.

If you perform these exercises every day, you can stop the further development of destructive and pathological processes in the joints of the legs. Therapeutic exercises for the foot with arthrosis can be performed in combination, with the appointment of various physiotherapeutic procedures, including magnetotherapy, laser treatment, phonophoresis, massage and others.

In the future, with an increase in the volume and intensity of movements, it will be possible to use exercises for the legs with arthrosis of the joint with a load on special devices.

Exercise and be healthy!

How to cure arthrosis of the foot with folk remedies

At home treatment of arthrosis of the foot folk remedies it is advisable to carry out only after consulting a doctor. Here are some effective recipes:

Gelatin. It is not only good in cooking, in folk medicine this natural thickener is used to treat arthrosis of the foot. Gelatin contains collagen protein, which supports cartilage tissue, being a building material for ligaments. The easiest way to use it is to mix 1 tsp. substances with a glass of honey water and drink in the morning on an empty stomach.
Clay. It helps to relieve inflammation in arthrosis of the foot, to remove pain, because it contains many mineral salts and trace elements that normalize the work of articular cartilage. For treatment, you need to buy gray or blue clay at the pharmacy, dilute it to the state of thick sour cream and smear it daily on sore joints, leaving for 1 hour until the pain stops.
Hirudotherapy. Treatment of arthrosis with leeches - very effective method, which enhances metabolic processes in the body. These worms contain blood thinning enzymes in their saliva. The procedure is painless and easy to carry out at home. Buy leeches and plant several leeches on the area of \u200b\u200bpain for 15-20 minutes daily. The average course of treatment for arthrosis of the foot is 10-12 days.

Warming ointments made at home are very helpful for pain in the foot:

Take 0.5 g of mummy, 100 g of honey, mix, wrap the sore spot. To do this, saturate the natural fabric with freshly prepared ointment, wrap the foot, cover with cling film on top, and leave it overnight. The course of using the ointment for arthritis is 10 days.
Pick up birch leaves, cover with boiling water, mash well in water until mushy. Drain the water, squeeze the leaves and stick them around the feet. Wrap the top with a thick cloth and sit for 30 minutes. Do this procedure for 10 days.
Take salt, soda, dry mustard, honey one tablespoon at a time. Mix the ingredients thoroughly, apply to the foot, wrap in plastic and leave overnight. Do the procedure at least 7 times.

Homemade tinctures help to avoid inflammatory processes during exacerbation of arthrosis of the foot:

Boil 200 ml of water, add 1 tsp. chopped burdock, leave to infuse for 20 minutes. Take the medicine 4 times / day before meals, 1 tbsp. spoon (14 days in a row).
Elecampane tincture will nourish the joints with the necessary nutrients. To prepare it, take 0.5 liters of vodka and 50 g of chopped elecampane root. Mix ingredients and leave in a cool place for 2 weeks. When ready, take 1 tbsp of tincture inside. l. before meals 3 times / day until finished.

Compresses and rubbing

Compresses and rubbing with medical bile are very effective for arthrosis of the foot. It is a liquid produced by the liver of animals: pigs and cattle. Its regular use at home has an anti-inflammatory and analgesic effect on the sore spot. Ways of using medical bile for arthrosis of the feet:

Saturate the gauze with liquid, put it on the sore spot, fix it on top with plastic, leave it overnight. Do the procedure for a month.
Spread medical bile on your hands. Rub the sore spot until warmth in the joint is reached, then wrap with warm cloth and leave overnight.

Foot baths

In the treatment of arthrosis of the foot, foot baths are very effective, which are used to enhance blood microcirculation in blood vessels, stimulate metabolic processes in the body, and nourish articular cartilage. The healing bath is easy to prepare at any time. Recipes for home treatment of arthrosis of the feet:

Take 0.75 ml of salicylic acid, 10 g of crushed baby soap, pour boiling water, stir until smooth, then add 20 ml of purified turpentine and place the feet in the resulting solution for 15-20 minutes;
Mix 100 g of iodine bromine salt and 3 liters of warm water, put in the foot solution for 15-20 minutes. The duration of the course is at least 7 daily sessions.

Other folk methods

Treatment of arthrosis of the foot folk methods improves the general tone of the body, increases immunity, relieves pain. Recipes based on castor oil, cinnamon, horsetail, ginger, Kalanchoe are widely used, which are used in the form of teas or cold compresses. Good results with arthrosis are given by boiled oatmeal, which must be cooked for 5 minutes over low heat, and then applied as a compress overnight. Effectively relieves pain with a fresh cabbage leaf, which is applied to the foot at bedtime and removed in the morning.

Gymnastics treatment for arthrosis of the joints of the foot

Arthrosis of the foot in frequency takes 3rd place after the knee and hip joints... For physical activity, a person is worried about pain in the toes. If untreated, it becomes painful to stand on the foot. In the last third stage of arthrosis, the disease can cause disability due to foot deformity.

The use of exercise therapy for the treatment of destruction of the cartilaginous tissue of the foot occurs first in the supine position, by rotating the feet, abducting the toe and heel back and forth. In the future, work takes place while sitting, and the patient imitates walking, without lifting the soles from the floor. As the muscles of the problem area are strengthened, the patient begins to exercise with the help of additional special devices.

Exercises for arthrosis of the shoulder joint

With arthrosis of the shoulder, there is a limitation in the movements of the hands - lifting them up or abducting them behind the back. The shoulder becomes numb, severe pain may occur, the muscles spontaneously tense. In the extreme case of an ailment, deformation of the joint occurs. Successful treatment requires specific exercises.

Gymnastics with shoulder arthrosis eliminates additional weights - no weights or dumbbells! These are mainly isometric exercises consisting of tension followed by relaxation. During the exacerbation period, only the muscles of the hand, forearm, and back are involved in the training, not including the diseased joint in the axial load. On the Internet, you can choose the most suitable option for training to restore your shoulder.

What to remember:
Arthrosis is a serious disease that manifests itself in the destruction of the cartilage tissue of the joints.
Treatment takes place with medications and therapeutic exercises. At the last stage of arthrosis, surgical intervention is necessary.
Therapeutic gymnastics of the doctor Evdokimov has been tested for years and helps to heal joint diseases.
For treatment with therapeutic exercises there are contraindications.
Therapeutic gymnastics helps to treat arthrosis of the knee, hip, shoulder joints and foot diseases. To restore each problem area, you can choose an effective therapeutic exercise complex.

Exercise and massage

A typical manifestation of arthrosis is stiffness of movement. The load on the joints must be reduced, avoiding prolonged standing, long walking, running. But physical activity is necessary, if you do not develop joints and train muscles, the mobility of the feet will be completely lost. Therapeutic gymnastics helps to fight joint contracture, muscle laxity, ossification of ligaments.

It is better to consult a doctor, he will select the optimal set of exercises for arthrosis of the ankle or small joints of the foot, determine the permissible load and the scheme for building it. If possible, you should go to gym, but at home, you can do a number of exercises to treat arthrosis of the foot and ankle.

Starting position - sitting on a chair, shoulders straightened, legs shoulder-width apart. Pressing the heels to the floor, alternately tear off the toes of the left and right feet from the floor.
Similar and. n., toes are pressed, heels come off.
Lying on your back, sort out with outstretched straight legs, imitating steps. Take 3 "steps" forward (up), then back, returning to the starting position.
Lying on a hard surface, pull the toes towards you and away from you;
Rotate the feet in the same position.

With arthrosis of the toes, you need to wiggle them, take them to the side, make rotational movements. It is good to use the simplest form of mechanotherapy - rubber band exercises. For example, tie your big toes with a ribbon and try to spread your feet apart, pressing your big toes against the rest. A similar exercise can be performed by grabbing other fingers. It is useful to walk barefoot on a relief surface, roll a pencil, a bottle. This is an excellent prevention of flat feet, which often leads to arthrosis of the feet, the simplest way massage.

When a specialist performs a massage for arthrosis of the ankle joint and toes, he puts the patient with his back on the massage table, placing a roller under the knee. But you can master the techniques of self-massage.

Basic principles:

start with the least painful areas;
move from light stroking to more intense rubbing and kneading;
move from the tips of the toes to the ankle;
work out neighboring areas.

Some procedures and manipulations for arthrosis of the feet are carried out exclusively in a hospital. If possible, you should periodically take courses of spa treatment. But a significant part of the treatment can be carried out at home, in accordance with the recommendations of the doctor and under his supervision.

It should be remembered that the treatment of arthrosis of the ankle joint with folk remedies is carried out only as an auxiliary. If arthrosis of the foot is diagnosed, the symptoms and treatment with folk remedies should correspond to each other. So, with an acute inflammatory process, thermal procedures, hot foot baths are contraindicated. And with intense prolonged pain, drug therapy is indispensable.

Methods for the treatment of arthrosis and the benefits of therapeutic exercises

After diagnosis, the treatment of pathology involves various methods. Surgical intervention may be required for advanced stage of arthrosis. In other cases, as a rule, drug treatment is used, with possible intra-articular injections. Physiotherapy has a very good effect on such diseases.

Mandatory therapeutic components in the treatment of this serious disease are exercise therapy or remedial gymnastics. This effective method allows you to strengthen the muscle frame to protect and perform the functions of diseased joints. With the right approach to exercise, you can soon feel improvements and completely cure the disease.

Gymnastics helps to improve the elasticity of ligaments and tendons, restoring cartilage tissue. Improves blood supply problem areas and metabolism in the body. The patient's emotional state and well-being increases, making recovery faster

To the question "what kind of therapeutic exercises should be done for arthrosis?", We recommend paying attention to the exercise system of Evdokimenko

Physiotherapy exercises for a child

Among the deformities of the foot in children, there are flat feet and hallux valgus (X-shaped legs). Gymnastics for these pathologies will not only help to strengthen the muscles and ligaments of the legs, but also prevent the development of arthrosis of the feet in the future. It is convenient to conduct classes in a playful way.

With flat feet, training lying on the floor and sitting on a chair is good to combine with walking alternately on toes and heels, as well as on uneven surfaces (pebbles, sand, ribbed mat).

Below are exercises for hallux valgus in a child (1.5-2 minutes for each complex).

Standing

We rise on toes several times and lower ourselves back to the entire sole.
We squat with our feet pressed tightly to the floor.

Sitting on a chair

For exercise, you need a chair that matches the child's height and gymnastic ball with a ribbed surface of medium size, and you can also use various small objects, rags, handkerchiefs.

We put our feet on the ball. Pressing on the ball, roll it with both feet.
We squeeze the ball with our feet one by one.
We stretch our legs forward, collect and move small objects with our toes. We practice for about 10 minutes.

It is good to supplement the exercises listed above with walking: alternately on the heels and on the toes, on the outer edge of the foot, along the sand or small croup, along a straight line (drawn or imagined), in the bathroom, on the bottom of which a bubble rug filled with warm water is laid (temperature 35 degrees Celsius).

Add vegetables and fruits, foods high in calcium to your diet. Do not forget about good emotions and smile. Do gymnastics daily and leg pain will not bother you.

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Preventive exercise while walking

While walking in the park, you can perform the following simple complex:

Place your right hand on a tree trunk, fence, or house wall, then grab your left foot with your left hand and pull it up.

Change your hand on the tree and do the same with your right leg.

Get up and try to relax. Then put your right leg one step forward, and transfer the weight to your left leg, rest your hands on the knee of your right leg and lean forward slightly. Your left leg will bend slightly. And the right one will stretch a little. Repeat the exercise with your left leg.
With outstretched arms, lean against a tree. Take your left leg back a step, and bend your right leg slightly at the knee. The weight should be transferred to the left leg. Repeat this exercise with your right leg.
Now stand up straight with your feet shoulder-width apart. Now gently bend your left leg at the knee and squat down slightly. Place your hands on your left leg and bow slightly forward. Then repeat the exercise on your right leg.
Sit on a park bench with your legs extended slightly forward. Wrap your arms around your legs and slowly lower your head to your knees. Straighten up. Repeat the exercise several times.

If you combine a set of exercises for arthrosis with hirudotherapy, then the effectiveness of treatment will be 100%.

The main causes of the development of the disease

Adequate support for the foot is provided by walking on rough surfaces (earth, grass, sand, pebbles, etc.). When walking on a firm and flat plane, the spring properties of the arches are lost: the foot is flattened, the heel and toes take the wrong position. Violation of the biomechanics of foot movements entails destructive and degenerative changes in all joints of the spine and lower extremities, leads to stagnation of venous blood. The destruction of cartilage and impaired articular functions are provoked by many factors:

Congenital or acquired deformities of the joints and bones of the lower extremities.
Longitudinal and transverse flat feet.
Lower limb injuries such as fractures, bruises, sprains.
Chronic metabolic diseases: diabetes mellitus, gout and others.
Chronic autoimmune diseases.

Predisposing factors for the development of arthrosis will be:

Using the wrong shoes. Wearing shoes with high heels or, on the contrary, with too flat soles, poor fixation in the ankles, uncomfortable last, "non-breathable" materials, shoes that are too narrow or, on the contrary, too wide - this is an incomplete list of factors contributing to cartilage damage.
Great weight. Joints lower limbs are pivotal. An increase in the load on them can lead not only to fatigue, but also to arthrosis.
Pregnancy. A pregnant woman gains weight. Due to the fact that the body is weakened, the ligaments lose their elasticity.
Professions, especially those associated with vibration, hypothermia, professional injuries.
Genetic predisposition.
Excessive sports loads.
Malnutrition.

In patients with arthrosis, the disease begins gradually. They may note that there was a period of discomfort in the legs, and then nothing bothered for a long time. Then there are complaints about the appearance of "bones on the foot", "corns", Heberden's nodules (thickening of the joints), articular deformity. Violation of blood circulation, trauma and squeezing of periarticular tissues, muscle spasm causes the appearance of pain syndrome. In advanced cases, the pain becomes constant, bothering at night due to poor outflow of venous blood.

Treatment of osteoarthritis is complex. Medicines (anti-inflammatory, analgesic, chondroprotective) are combined with treatment methods such as balanced diet, physiotherapy, massage and physiotherapy exercises. In cases where joint deformity causes the development of persistent contractures, surgery may be indicated.

Exercises for the joints of the foot and ankle

Lie or sit on the floor with your legs stretched out, press your toes to your foot and straighten, repeat 10 times. Perform movements with the feet facing you, away from you, turning inward and outward, circular movements clockwise and counterclockwise. First, you can help with your hands, then move on to active movements, without using your hands. Repeat each movement 10 times in both directions. Lying on your back, bend your knee joints, and rest your heels slightly on the floor. Bend-unbend the legs at the ankles.

To continue gymnastic training, you need to sit on a chair.

Alternately rest on the floor with socks and heels, imitating walking, repeat up to 30 times. The same exercise can be performed in a standing position using a ball.
Perform circular motions with the heel without lifting your toes off the floor.
Bending the knee, put one leg on the other, rotate the foot alternately in both directions.
Resting your toes on the floor, pull your feet up as far as possible.
Resting on your heels, pull your fingers spread out like a fan.

And a few more exercises while standing.

Squat without lifting your heels off the floor. Try not to let your knees go beyond the line on which the socks are.
Having completely relaxed the lower leg, perform swinging movements with the leg, like a pendulum. It is advisable to hold on to the support with one hand so as not to lose balance.
Leaning on one leg, raise and bring forward the other, bent at the knee. After 5-7 seconds from this position, the leg drops to the floor, the same movement is repeated with another, and so 10 times for each leg.

These exercises strengthen not only the calf muscles and ankle joint, but also the arch of the foot as a whole. Quite often, arthrosis affects the joints of the thumbs. You will need a rubber band to develop them. The exercise is best done while sitting on the floor with the feet flat, heels touching the floor, and toes pointing up. Tie the thumbs together and forcefully spread the feet, while thumb should be as close to the rest as possible, although the tape pulls it in the opposite direction.

These simple exercises for the feet and ankles will help with arthrosis

While walking and when a person stands, his feet and ankle joints support the weight of the whole body, which is a lot. The load on the joints is aggravated by obesity, heavy lifting, and wearing high-heeled shoes. These factors, especially in combination with congenital weakness of the cartilage tissue, hormonal and vascular diseases, injuries can provoke a degenerative-dystrophic disease of the joints of the foot - arthrosis. As the disease progresses, joint pains increase, their mobility is limited, leg functions are impaired, and the gait becomes limp. Gymnastics for arthrosis of the foot helps to delay these irreversible changes, but exercises must be performed regularly and correctly.

Hirudotherapy

Treatment with leeches is used in combination with medication and helps to speed up the recovery process. The saliva of the worm contains many active enzymes that have a positive effect on the body:

strengthen the immune system;
prevent thrombus formation;
update the lymphatic system;
thin the blood;
relieve pain and inflammation.

For the procedure, special medical leeches are used, which are applied to cleansed skin near the affected joint (from 2 to 6 individuals). After the first session, the patient feels relief: pain goes away, mobility improves, smooth muscles relax. Standard scheme procedures - 10 sessions every 2-3 days. As an independent treatment, hirudotherapy can be prescribed for 1 degree of the disease.

Massage

In case of deforming arthrosis of the foot, massage is part of a comprehensive treatment. The procedure has a beneficial effect on muscle fibers, nerve endings and circulatory system... As a result of good blood circulation, tissue trophism improves, and recovery processes are launched.

Massage technique:

with sliding and stroking movements, massage the legs from the nail phalanges towards the ankle joint;
rub your toes;
apply pressure with your knuckles all over the sole area;
massage your ankle and heel;
finish the massage with rubbing and stroking.

The massage is carried out in the subacute period, when pain and inflammation are arrested with medication. Baths of sea salt or a decoction of walnut leaves will help to enhance the healing effect. The procedure can be carried out with essential oils by adding 10 drops per 10 liters of water.

Foot structure

The foot is the lower part of the leg, sometimes the word foot is used in the same meaning, and sometimes the foot is called the lower, supporting surface of the foot, the sole. The foot consists of 3 sections - the tarsus, metatarsus and fingers, each toe, except the thumb, consists of 3 phalanges. In total, the foot contains 28 bones connected by joints. The talus of the tarsus together with the tibia of the lower leg forms the ankle joint. Osteoarthritis can develop both in this large joint and in numerous small joints of the foot. The most important of these are the metatarsophalangeal, they are involved in almost all movements of the foot.

Due to the complex structure of the feet, they are prone to various diseases. Due to intrauterine pathologies or weakness of the tendon-ligamentous apparatus, deformity of the feet of a child may develop. Adults also face this problem; traumas, some diseases, and excessive stress lead to deformations. When the causes of arthrosis of the foot are listed, flat feet and other types of deformities must be mentioned. Diseases of this section adversely affect all joints of the legs, as well as the spine, since the load on them is not distributed correctly.

With arthrosis, due to excessive loads, insufficient nutrition and blood supply, under the influence of aggressive biological agents (enzymes, hormones, inflammatory mediators), the articular cartilage is destroyed, and the bones are deformed. One of the main symptoms of arthrosis of the foot is pain during movement in the joint, in the late stage of the disease they are felt even at rest. The disease is manifested by increased fatigue, limited mobility, deformities, and a change in gait. Having diagnosed arthrosis, the doctor prescribes not only medications and procedures, but also exercises for the ankle and toes.

Exercises from the Evdokimenko complex

Gymnastics for the feet, hip, knee joints, developed by Dr. Evdokimenko, is very effective in osteoarthritis. Several exercises from this complex are designed to strengthen the muscles of the lower leg and arch of the foot, and the first is also for the thighs, gluteal, lumbar. From a standing position, slowly bend over, without bending your knees and trying to touch the floor with your hands. Fix the pose for 20-40 seconds, then bend over a little more and linger for another minute. Straighten up slowly. This exercise is performed only in a static version and only one approach is done.

In the process of daily training, the elasticity of the ligaments increases. By training for a year or more, you can learn to do a deeper tilt by touching the floor with your palms and staying in this position for up to 2 minutes. Sometimes the exercise is started by people with stiff, shortened ligaments who cannot even touch the floor with their fingertips, and the tilt is accompanied by lower back pain. In this case, start with a lightweight version: take a low bench and lean on it when bending over with your hands. You can make the exercise more effective by tense the muscles in your legs and lower back while you bend as you inhale, while relaxing as you exhale.

The following exercises are performed from one starting position: stand up straight, put a chair in front of you and lightly rest your hands on its back.

Rise on your toes as high as possible and hold on for a minute. Smoothly lower your entire foot, rest a little. Perform the same movements 10-15 times, rising and then falling, but at a slow pace.
Try to pull up your socks as much as possible, resting your heels on the floor. Fix in extreme position for a minute, lower yourself down on your entire foot. After a short rest, do 10-15 dynamic reps, lingering for 1-2 seconds above and below. When the feet fully touch the floor, the muscles need to be relaxed as much as possible.

The right foot is flat on the floor. The left one is slightly bent at the knee, rests on the toe, the heel stretches up. When the heel is as high as possible, smoothly perform a roll from foot to foot: the left heel goes down, while the right heel rises up. Keep your toes on the floor.

Exercise therapy, gymnastics is an important method of treating arthrosis, including those localized in the joints of the foot. Many patients want to be cured without effort, time consuming, so they prefer to eliminate symptoms with potent anti-inflammatory, pain relieving, neglecting non-drug methods. Others, striving to achieve a result faster, immediately begin to perform complex, hard exercisethat are intended for healthy people. Exercises for sore joints should be selected by the doctor, and the load should not exceed the recommended by him. The therapeutic effect of exercise therapy is observed if the exercises are correctly selected, the load is dosed, and most importantly - on condition of daily exercise.

What to do

Regular exercise is of paramount importance to maintain joint mobility.

By doing various exercises, you build up a healthy range of motion in the joints, which leads to the maintenance of normal function of the musculo-tendon corset and cartilage, improves mobility and strengthens the joints.

At the same time, it is very important to perform daily exercises for extension and flexion of the joints. Remember; that when improving, you should not abandon the complex

But it is imperative to maintain a balance between the state of rest (every 4-6 hours during the day, which is necessary to rehydrate the articular cartilage), periods of exercise and other activity.

These exercises develop the muscles of the thighs and buttocks and the best effect on the back muscle group.

These exercises to strengthen the muscles of the legs do not require any professional equipment, so they are perfect for daily workouts. If you spend at least half an hour a day on their implementation, tangible results will come after a few weeks.

Effective exercises to strengthen leg muscles

1. Tilts of the body on one leg with a kettlebell

These exercises develop the muscles of the thighs and buttocks and have the best effect on the back muscle group - one of vulnerable parts bodies of athletes. The exercise is done as follows:

Take a kettlebell weighing up to 10 kg in your right hand, raise your left leg.
Keeping your back straight, it is necessary to tilt until the kettlebell touches the floor on an extended right hand... The left leg is laid back and serves as a counterweight. You should also keep your shoulders straight.
Return to starting position keeping your back straight.

The approach consists of several such cycles. It can be difficult at first to get the left leg and back parallel to the floor, but with each cycle you need to increase the range of motion to improve the result.

2. Curtsy lunges

It is necessary to stand upright, with your feet shoulder-width apart, and your palms on your hips.
Take your left leg back and slightly to the right, thus crossing your legs.
The right leg must be bent so that the knee of the left leg backward falls below the left ankle.
Do not change the position for a while, then smoothly straighten and do the same for the other leg.

3. Exercise "Fire hydrant"

Take a starting position, in which they kneel, and straighten arms, located shoulder-width apart, rest on the floor. The legs bent at the knees should also remain shoulder-width apart.

Before changing legs, you need to rest for a minute. The exercise is performed 10 times per approach.

4. Simulated climbing stairs

The stair climbing exercise is effective for developing muscles, but if you use a regular chair, it can be even more effective:

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You need to stand in front of the chair and put your left foot in the center of its seat.
Then you need to climb onto a chair, straightening your left leg. The right leg, bent at the knee, must be put forward.
Now you need to return to the starting position.
Repeat this procedure for the right leg.

The complete set consists of 20 exercise cycles.

5. Bear Stance Leg Raises

To take the starting position, you need to lie on the floor and raise your torso so that your forearms lie on the floor, and the tips of their toes act as support from the legs. The angle between the forearm and shoulder should be 90 degrees. Arms and feet should be shoulder-width apart. Ask a question on the topic of the article here

Many of us probably spend most of our time pumping those muscle groups that are "in sight" and the rest of the time for smaller muscles and those that we don't want to pump at all. I mean calf muscles... While the benches for the bench press are "frayed to holes," then the calf muscle trainers are mostly empty and covered with a thick layer of dust. But in vain.

Well-developed calf muscles not only look beautiful, but provide essential assistance in many basic exercises, namely, squats and deadlifts. However, rarely any of the athletes tries to pump them. And the main reason for this is the conviction that training the shins is a waste of time, they say, you won't get a lot of them, and leg training will still at the very least make them look. They won't! These muscles can and should be pumped separately!

Principles of training calf muscles

Be sure to warm up and stretch a little before doing the exercises. This will protect you from injury.
Perform all movements in a smooth, measured manner, without jerking.
Use a variety of exercises to build your calf muscles, periodically change your foot placement, reps, and exercise order.
Don't pump your calf muscles on hamstring workout days.

List of the best exercises

1. Standing toe raises

Stand with your toes on a small platform with your heel down. Check that you can freely move up and down.

Grasp the support with your hands and begin to stand on your toes, lifting your heel off the ground. Feel the full work of the lower leg muscles, as well as their stretch at the bottom of the exercise. Hold a short pause at the top point and only then go down.

This exercise can be made more difficult by performing it alternately with one and the other leg, as well as using additional weights in the form of a barbell or dumbbells on the shoulders.

2. Raises to the sock in the simulator

Feature this exercise the fact that the simulator completely excludes from the work the auxiliary muscles responsible for maintaining balance, so you can fully concentrate on pumping all the muscles of the lower leg.

Set the required weight and stand with your toes on the platform with your heel down. Feel the stretch in your calves.

Begin to stand on your toes, straining as much as possible each muscle of the lower leg. Take a short pause at the top point and return to the starting position. Perform the specified number of sets and reps.

3. Training calf muscles in the leg press machine

Put on the weights you want and take a prone position in the machine as if you are going to do a leg press. Squeeze the platform with your hamstrings and place your feet on the very edge of the platform with your toes on the platform itself and the rest of your foot outside.

Lower the weight down, feel the stretch in the lower leg muscles. Begin pressing with an accentuated effort on the calf and other lower leg muscles. Perform the specified number of approaches and reps.

4. Seated calf training

This exercise perfectly pumps the soleus muscle.

Establish an optimal working weight in the machine and take a sitting position in it. In this case, the roller should be as close to the knees as possible.

Place your feet as usual on the edge of the machine platform with your heels dangling down and your toes in upper part platforms.

Begin to rise to the toes, straining the muscles of the lower leg as much as possible. At the top of the amplitude, take a short pause and only then lower the heel down. Do the planned number of reps and sets .. However, rarely does any athlete try to swing them. And the main reason for this is the conviction that training the shins is a waste of time, they say, you won't get a lot of them, and leg training will still at the very least make them look. They won't! These muscles can and should be pumped separately!

A sedentary lifestyle can negatively affect the condition of the leg muscles and provoke injury. As a preventive measure, simple exercises to strengthen the muscles of the legs are suitable. Such home gymnastics will not only make the muscles stronger, but also keep the body in good shape.

How is gymnastics useful and who will it help?

The leg muscles are one of the largest in the human body. If you lead a sedentary lifestyle, they will weaken and will not be able to withstand even a small load. The same problem awaits after injuries of the knee or ankle. It is a mistake to think that the legs after them require complete rest and immobility.

Exercises to strengthen the muscles of the legs will restore tone to the body, increase the load and relieve pain caused by low activity. A sedentary lifestyle is the main indication for such gymnastics.

If you suffer from diseases such as atherosclerosis, varicose veins, diabetes or flat feet, light gymnastics will help. Of course, the load will have to be reduced, you cannot take additional weight. But with regular classes physical education will significantly improve health.

You should not do gymnastics for back diseases: hernias and radiculitis. High load on the legs is contraindicated in heart disease, hypertension and high degree varicose veins... If you have suffered joint injuries, then you will have to wait for a complete recovery, and then gradually load your legs, starting with a light warm-up. These exercises should be recommended to you by the specialist who is treating your disease.

Proper planning of gymnastics

The beginning of the exercise must necessarily begin with warming up the whole body. Even if the main load falls on leg muscles before strengthening exercisesthe whole body should be stretched, because there will be many joints moving during gymnastics.

Warm up your neck first. To do this, perform slow and smooth head bends forward, backward and to the sides.
Then warm up the shoulders: raise and lower your shoulders vertically several times, then perform circular movements back and forth.
To warm up the arms, slowly rotate in the elbow and wrist joints, first in one direction, then in the other.
Stand on your toes and raise your arms above your head. Then lower yourself to a full foot and spread your arms to the sides as wide as you can. Repeat a few times. This will warm up your chest and back muscles.
Perform several shallow bends to the front and to the sides.
Rise on your toes several times, then rotate your knee and foot, first clockwise, then counterclockwise. After that, stand against the wall and gently swing your leg forward and backward several times.

Exercises must be completed with light stretching. This will be helped by stretching up on toes with raised arms, bending forward in a lying position and alternately pulling the knees to the chest.

Exercising leg exercises

During the recovery period after injuries or with an exacerbation of chronic diseases, you will have to perform exercises with minimal stress, be sure to consult with your doctor.

Sit on a chair, straighten your leg parallel to the floor, hold for 2-4 seconds. Repeat 10 times, then change legs.
Place your palms on the wall. Put one leg back, keeping it in a straight position, and bend the one closest to the wall and transfer all the weight to it. Hold the position for 15-20 seconds, then switch legs.
Lie flat on your left side, lift your straight right leg as high as you can. Do 20-25 reps, then change legs.
Lie on your stomach. Then lift your leg without bending it at the knee, hold for 3-5 seconds. Repeat 10 times, then change legs.
Lifting small objects off the floor with your toes has a good effect. Perform for one to one and a half minutes for each leg.

Exercises for legs in remission

If gymnastics is needed only as compensation sedentary image life, you can turn to full-fledged sports leg muscle exercises... The complex for the period of exacerbation is suitable as a continuation of the warm-up. The main task is to carefully monitor the technique and not try to increase the load if the body is not yet ready for it.

Perform 15–20 squats: in the process you need to make sure that your knees do not go down inward and do not go forward behind your feet.
Sitting on a chair, place one leg over the other. Then lift the second leg to the maximum height, you can linger at the top point. Repeat 10 times, then change legs.
Lift your leg (you can lean on a wall or a chair): forward, backward, sideways 15 times, then change your leg.
Do a couple of circles around the room, walking on your toes, then bounce on your heels for 30 seconds.
You can complete the complex by jogging on the spot for 2-3 minutes.

Can sports help?

If you're not a fan of home activities, moderate exercise is a great option. Will help nordic walking, swimming and yoga. If you feel good, you can start jogging, cycling and skating, and also pay attention to outdoor games: football, volleyball, basketball.

The main thing to remember is that you do not need to overdo it when playing sports for health, since heavy loads will certainly lead an unprepared body to injury. Physical activity will have a beneficial effect on your entire body, and after a while, you will probably be able to get closer to more serious results. Or perhaps you will go from home five-minute gymnastics to a healthy sports lifestyle. One way or another, even a light set of exercises will improve your well-being and become the first step towards recovery from illness.