Leg mobility. Exercises to develop mobility and speed

They strengthen the muscles of the ankle joints, maintain their mobility, and if they do not solve possible ankle problems, they significantly reduce the risk of their occurrence. The feet and ankles are responsible for the correct biomechanics of movements, serving as shock absorbers and stabilizers of our body during movements (walking, running, dancing).

The following muscle groups are involved in the work of the foot:

• gastrocnemius and located underneath soleus muscles (carry out plantar flexion of the foot);
• anterior tibial(the main muscle of the foot, responsible for its flexion);
• fibular muscles located on the outside of the lower leg;
• posterior tibial(responsible for stabilizing the ankle).

What are the consequences of impaired foot biomechanics?

Frequent injuries and improper biomechanics of the foot cause chronic pain in this area, leading to discomfort and stiffness of the ankle joint. Ankle problems as a consequence can disrupt the entire kinetic chain of our body and provoke injuries to the knees, hips and lower back. That's why it's so important to take the time to do foot strengthening exercises, especially since many of them can be done while watching TV.

Exercises to strengthen your feet

Before performing foot exercises, do 10 minutes of light cardio and joint warm-up.

• While standing on the floor, pick up 20 small objects with your toes. Do at least two approaches. You can connect the competitive moment.
• Sitting on a chair, tuck your toes and hold your foot in this position for 5 seconds. Repeat three times. Over time, this exercise for the feet can be complicated by doing it while standing on one leg.
• Holding onto the wall, stand on the step with most of your feet hanging off it. Perform 15-20 calf raises, rest a little. 3 approaches are suggested. A more advanced version of this foot exercise is done on one leg.
• To complete this complex, work on stretching the foot (exercises for small joints). While sitting, pull your leg bent at the knee towards you and secure your foot with one hand. Alternately perform rotational and flexion-extension movements with each finger. The range of motion should be as wide as possible, but without pain. For each finger, 6 approaches.

For development large joints at three levels (immediately under the toes, in the middle of the foot and between the calf and foot), exercises similar to the previous one are performed. The foot is fixed by hand, then massage rotational and flexion movements are carried out at each of the three levels. To work large joints, movements must be performed smoothly, feeling every turn, tilt and rotation. This exercise designed for 15 minutes (5 minutes per level 1).

Complete the complex with exercises to strengthen the muscles of the foot, ankle and lower leg. To do this, you need to spend 30 seconds walking alternately on your toes and heels.

Effective exercises for feet with flat feet

Flat feet are often caused by muscle imbalance. To cope with the consequences, and this problem can be accompanied by pain in the ankle, throughout the leg and in the back, exercises for feet with flat feet, which are performed while sitting on a chair, will help. To begin with, 2-3 approaches in each exercise will be enough, gradually their number should increase to fifteen. When deciding on the number of approaches, you need to focus on your well-being.

• From the bottom up, run your big toe along the front surface of the shin of the other leg. Change leg.
• Inner side stroke the soles of the left foot and the right shin. Change leg.
• Roll a hard tennis ball along the arch of your foot with each foot in turn. The foot and the ball are in close contact.
• Make “raking” movements with the soles of your feet (imagine that you are on a sandy beach and with the help of your feet you are building a slide of sand).
• With straight knees, connect the soles of your feet (rest your feet on the outer edge of your foot).
• Grab and collect a piece of fabric with your toes; lift and move small objects (buttons, pencils, etc.) with your fingers.

The benefits of foot exercises include more than just strengthening muscles and keeping them toned. This is still effective method, helping to fight problems and diseases such as numbness in the legs, heel spurs, hyperlordosis, arthritis. Daily walks, walking barefoot on pebbles, grass and sand are the same strengthening exercises for the ankle joints that we do without thinking.

The foot consists of 27 bones, the same number of muscles and 109 ligaments. All of them form four longitudinal and one transverse arch. How to ensure proper operation of this complex and, at the same time, necessary shock-absorbing apparatus? The ones suggested in the article will help you do this. exercises for the feet.

Our body strives to use energy sparingly. It uses only those muscle groups that are necessary to perform certain movements.

Therefore, if they are not all activated, degenerative processes will begin to develop in the inactive ones, and as a result, waste and toxins will be deposited.

As a result, a deformed and painful foot can lead to serious diseases, such as coxarthrosis, gonarthrosis, headache, coronary heart disease, osteochondrosis, salt deposits and even type 2 diabetes!

Therefore, the foot muscles need regular training. Even if you walk a lot during the day, this does not mean that all the muscles of the foot receive the necessary load.

In order to restore health to your feet, you need to regularly do special developmental exercises for the feet. Everyone can do them. Most of them are familiar from school, where in lessons physical culture The teacher showed them to you for the first time.

The most important thing is to perform them regularly, gradually increasing the intensity and number of times. As you perform these exercises, aim to keep your foot as flexible as your hand. If these exercises are carried out regularly, the receptors located on the foot will gradually become more sensitive.

This will have a positive effect on the entire body, since all the organs of the body are projected onto the sole of the foot. In particular, they are “responsible” for the brain thumbs stop. This means that by acting on his feet, a person also activates his mental activity.

All suggested foot exercises are performed without socks. Preferably - in the fresh air during a walk, or by specially allotting time for this.

A significant healing effect can be achieved by walking barefoot on the grass or sandy shore. Moreover, an uneven wavy surface is more preferable.

Constantly increase the duration of these walks so that the soles of your feet are in contact with the ground for as long as possible. Try to grab and lift small objects you come across along the way with your toes. These are also good training exercises for the feet.

Possible places to practice could be at home or in the gym. A good addition to the exercises below can be.

Warm-up

To perform any physical education complex it is necessary to prepare the corresponding muscles. Stand straight, place your feet parallel to one another. Rise up on your toes and slowly lower back onto your heels. Start with 10 reps and add 2 lifts every day.

Sit on a chair, try to pick up any small object from the floor using the toes of one foot and then the other. After several attempts you should succeed.

Repeat this exercise for 5 minutes daily. It strengthens toe tendons, enhances their ability to maintain body balance.

Foot strengthening exercise

Stand with your bare feet on a thick, wide-format book with your toes extending beyond the edge of the book. Use your fingers to grasp the edge of the book cover.

Repeat this exercise daily for five minutes. Soon your fingers will gain mobility. This exercise also helps strengthen toe tendons.

Foot development

Exercise 1

Sit on a chair, insert a pencil between your toes and try to write some letters. When performing this exercise, you need to reach a skill level where the text is written legibly. This exercise will help foot development, strengthening the toes and all muscle structure feet

Foot development

Exercise 2

Sit on a chair with your foot on the thigh of your other leg. Take your foot with one hand and your big toe with the other and rotate it around the joint, first clockwise and then counterclockwise.

Do a similar exercise with the rest of your toes. As a result of these rotational movements, the mobility of the finger joints will increase.

For the next exercise, you can use a special massage roller with a corrugated surface.

Roller exercise

Sit on a chair and place the soles of both feet on the bolster. Roll the roller from your toes to your heels and back. In this exercise, the maximum possible pressure is applied to the roller, but without reaching the pain threshold.

Standing and leaning one foot on the roller, roll it back and forth. Then switch legs.

alternate walking on the outer and inner sides of the feet;

alternate walking on heels and toes.

These exercises also help foot development.

Important warning.

You need to exercise daily and for at least forty minutes a day. With the necessary rest between exercises. For exercise, try to make the most of periods of remission of the disease.

During an exacerbation of the disease, you can and should perform those exercises that are not accompanied by pain - both on damaged and healthy joints. Exercises selected according to this principle will provide a feasible load on the joints, muscles and ligaments.

Based on materials from "Paul Bragg's Health Improvement System. Best Methods." Comp. N.M. Kazimirchik, A.V. Moskin.

Nothing transforms your physique like a good developed legs. From this article you will learn about the best exercises for the leg muscles.

If you regularly go to Gym, but at the same time you neglect leg exercises, then your body will look like this...

I perfectly understand your reluctance to train your legs.

I admit that I myself often skipped leg workouts, and because of this I looked like the guy in the photo.

But I realized my mistake and won’t make it again. And although my legs lack definition and volume (which is a matter of time), they are still quite well developed...

I also learned to enjoy leg workouts.

However, the point is that it takes a lot of time and effort to develop your leg muscles, and it's not enough to just do squats.

Of course, squats are an extremely important part of your leg training, but if that's the only thing you do, then you could benefit from much more benefits from your stay in the hall.

• the most effective way to create a leg training program;
• best exercises and the technique of their implementation;
• my favorite workout program that you can start using right away.

Let's start!

Anatomy of leg muscles

Before we talk about training, I would like to briefly review the main muscles of the legs so that you know what exactly we should be developing.

Quadriceps ( quadriceps thigh) is a muscle that consists of 4 heads and makes up the bulk of the muscle mass of the front of the thigh. The four heads of the cradriceps are:

• rectus femoris muscle;
• lateral vastus muscle hips;
• vastus medialis;
• vastus intermedius muscle.

Muscles of the lower limb

The main part of the back of the thigh consists of:

• semitendinosus muscle;
• semimembranosus muscle;
• biceps femoris muscle.

Here's what they look like:

Last but not least, it is worth mentioning that the back of the lower leg is made up of two muscles:

• calf muscle;
• soleus muscle.

Here's what they look like:

As you can see, the bulk of the back of the lower leg is made up of the gastrocnemius muscle, under which lies the soleus muscle.

These are the main muscles of the legs, the development of which we should direct our efforts.

There is also a large number small muscles that significantly impact our ability to work on large muscles, but we do not need to consider each of them separately.

By following the tips outlined in this article, you will develop them along with great muscle groups.

The simple science of effective leg training

The three biggest mistakes most people make when training their legs are:

1. Doing inappropriate exercises

Many people place too much emphasis on machines and isolation exercises when they should only be considered as complements to core exercises.

1. Incorrect technique performing squats

And I don't just mean partial reps. There are many others typical mistakes, such as lumbar rounding, too narrow setting legs incorrect position knees.

1. Doing too many repetitions

Such training inhibits the growth of all muscle groups of the body.

One of the biggest lessons I've learned is that when building up muscle mass The more compound exercises you perform with heavy weights (80-85% of 1RM or more), the better your results.

And if you hear any fitness model claim to have... huge muscles thanks to the large number of repetitions, then you know that this could not have happened without steroids.

I know this sounds cynical, but it's true.

If you take steroids, then achieving muscle growth is extremely easy: spend several hours in the gym every day, do more repetitions in each exercise, and the muscles will become bigger and bigger.

Steroids cause your muscles to grow quickly, but your ligaments and tendons can't keep up with the growth, so weight that may seem light to you may be too much for your connective tissues to bear.

Therefore, joint injuries are common among those who use steroids.

In any case, don’t despair - you can build great legs without chemicals.

For example, look at this bodybuilder who competes among natural athletes:

Although he may not actually be a natural athlete (it is very easy to bypass drug tests in many federations), I think that it is quite possible for any natural athlete to build legs like his.

To achieve such (or almost such) results, you must have certain knowledge, as well as hard work and patience. The strategy is quite simple:

1. Focus on basic exercises with a lot of weight

If you want big and strong legs, then perform 4-6 or 5-7 repetitions

1. Perform exercises that allow you to safely use the progressive overload method.

As a natural athlete, you must take this into account: If you don't get stronger, you won't get bigger.

Rule #1 of natural muscle growth is progressive overload, which involves constantly increasing working weight over time.

Some exercises are not suitable for both heavy weight work and progressive overload. For example, leg extension gives heavy load on knees.

Another aspect of leg training is the total number of repetitions you do in a week.

This becomes especially important when you do a lot of heavy weight exercises because the main rule is:

The heavier the weight, the fewer repetitions per week you should do.

Heavy weights require more recovery time. This means you can't do a lot of work without overtraining.

I tried many different training programs and found the one that worked best.

This statement applies not only to the leg muscles, but also to all other major muscle groups.

Now let's move from theory to practice and look at the best exercises aimed at increasing muscle mass and leg strength.

The best exercises for leg muscles

There are many leg exercises, but only a few of them really need to be done.

The list of the best exercises for the leg muscles is quite short: several types of squats and lunges, as well as several exercises in machines.

Before we look at those, let's talk about the Smith machine.

Should you use a Smith machine?

When it comes to squats, the main disadvantage of the Smith machine is that it provides less muscle growth and strength compared to free weights.

One of the main reasons for this is that in such a machine the bar moves along a constant vertical path. On the other hand, an exercise with free weight requires you to balance the projectile to prevent it from swinging and deviating from the correct trajectory.

I used to do Smith machine squats and never lift more than 105kg for multiple reps. When I first switched to free weights, I barely managed 85 kg.

That was a few years ago, and since then I've increased my regular squat weight to 165kg for 2-3 reps and my front squat weight to 125kg for the same reps (not great, but respectable).

Power frame is the best choice

Conventional power frame - a good option, if you are training with a belay partner. But if it’s not there, you probably won’t be able to apply maximum effort for fear of not being able to handle the weight in one of the reps.

Even if you are an experienced athlete and know your abilities well, when training to muscle failure there may be a situation where you feel like you can do one more repetition but fail.

Use power frame. Here's a great frame from Rogue that I highly recommend.

The limit bars are what make the frame so indispensable. Set them to the correct height and you can safely remove the barbell from your shoulders when you can't finish a rep. This is what it looks like:

Let's now move on to an overview of the exercises I recommend.

Squats with a barbell on your shoulders are undoubtedly the most effective exercise to build muscle mass and leg strength.

Many people think that this exercise is only for the legs, but this is not true. Actually it's complex exercise Involves all muscle groups of the body except the chest.

However, it must be done correctly. Improper technique not only makes the exercise less effective, but also increases the risk of injury.

The first thing you need to know about squats is the correct squat depth. You should lower your hips to at least a level parallel to the floor.

Here's what I mean:

Please note that the pelvis is slightly below the level of the knees, and the hips are slightly below the line parallel to the floor.

There are several reasons for this position, but one of the main ones is that the shallower the squat depth, the less the muscles work, and this leads to a decrease in their growth.

Notice also that the head and spine are in a neutral position, the chest is facing forward, the shoulders are back, and the knees are slightly extended forward beyond the toes.

This key points which will provide correct technique performing squats. Here's what it looks like in action:

Before we get to next exercise, let's talk about the deep squat.

First, here's what it looks like:

While deep squats have their benefits (they put more stress on the legs and especially the glutes), they require more mobility and flexibility—much more than most people have.

If you are not one, then perform a squat to parallel. Deep squats are not a prerequisite for building larger, stronger posterior chain muscles.

Lack of flexibility in the hips is perhaps the most common problem that prevents people from performing squats correctly. But low mobility in the back of the thighs, calves and ankles can also cause problems.

Fortunately, you can solve or prevent this problem quite easily by practicing under this program.

1. Front squats with barbell

Front squats with a barbell are definitely my second favorite exercise for legs.

Research shows that front squats put more stress on the quadriceps than regular squats (which put more stress on the hamstrings), and also reduce stress on the knees and lower back, making them an ideal exercise for those with problems in these areas.

Here's how to do this exercise:

Yes, you may feel difficult or uncomfortable at first, but the more often you do the exercise, the better you will get at it.

When I started doing front squats, the 60 kg weight was putting a lot of pressure on my shoulders. Now I work with a weight of 125 kg and do not experience any discomfort.

1. Lunges with a barbell

Although lunges are considered a quadriceps exercise, research shows that they target the hamstrings and glutes more.

Regardless, this exercise is worth including in your leg training program.

Here's how they're done:

1. Romanian deadlift

Romanian deadlift– one of my favorite exercises for the muscles of the back of the thigh.

Here's how it's done:

1. Bulgarian split squat

Although you may see only a few people in the gym doing this exercise, I find it worthwhile.

In fact, the split squat is becoming an increasingly popular exercise among trainers. And for good reason.

Research shows that split squats can be just as effective at increasing squat 1RM as squats themselves, while putting less stress on the lower back.

In addition, they differ from front squats in that they more actively involve the hamstrings.

1. Hack squats in the machine

Although I'm not a fan of machines, I like this exercise because it focuses on the quads.

Along with front and split squats, this is an effective way to train your legs and hips with minimal stress on your lower back.

1. Leg press

The leg press is another machine-based exercise that specifically targets quadriceps strength.

Most gyms have 2 types of leg press machines.

In one you sit in more or less vertical position, pressing the weight forward and pulling it back:

In another, you sit and press the weight at a 45° angle:

I prefer the latter option as it allows you to do the exercise with a full range of motion. Here's how to do this exercise:

1. Raising the pelvis with emphasis on the bench

Although this exercise looks simple, it is great for working your butt.

It can be performed without weights or with light weights:

Or with weights:

1. Standing calf raise

This simple exercise is a tried and true way to work your calves.

1. Seated calf raise

This exercise is also a decent option for developing your calf muscles.

I like the fact that this exercise does not put additional stress on the lower back.

1. Calf raises on a leg press machine

This is another calf exercise that I like to do.

remember, that progress- This is the key to muscle growth.

These are the best exercises for the leg muscles.

However, the key to success is not simply execution these exercises, and in continuous progress in them. That is, you should increase the working weight over time.

If you don't get stronger, you won't get bigger.

If you work on building strength by doing these exercises and also eat enough food, your legs will definitely improve. will react to these actions.

Comprehensive leg workout

A good leg workout includes exercises to develop the quadriceps and hamstrings, and also emphasizes compound exercises with heavy weights. It may also include glute and calf exercises if needed.

As with other muscle groups, high range repetitions can benefit your leg muscles, but you must focus on heavy weights, if you want to muscle growth did not stop over time.

You can learn more about creating a training program in my books Bigger Leaner Stronger and Thinner Leaner Stronger, but I want to give you a simple example training program legs that you can follow for the next 8 weeks to see how my tips work.

For 8 weeks, train according to next program once every 5-7 days.

As you can see, the program includes 9 heavy approaches for the hamstrings and quadriceps, and exercises for the muscles of the buttocks and calf muscles are at your discretion.

The most complete answers to questions on the topic: “mobility of the joints of the foot.”

joint diseases, which affects quite a large number of people. This disease is one of the leading causes of loss of joint function with subsequent possible

disability

in people over 70 years of age. This disease is based on changes in the structure of cartilage and bone tissue. articular complex, which ultimately leads to disruption of its function and structure.

With the development of osteoarthritis of the ankle joint, a gradual change in the cartilage and bone tissue of the articular surfaces occurs. As a result, the process of mutual sliding of these structures is disrupted. Because of this, an inflammatory reaction occurs, accompanied by characteristic symptoms - painful sensation, stiffness of movements.

The development of ankle osteoarthritis takes a long time, and in most cases

and stiffness of movement occur only at a fairly advanced stage of the disease. At first, there may be no symptoms or complaints at all. In most cases, arthrosis of the ankle joint occurs against the background of various joint lesions, such as

Trauma or inflammatory lesion. It should be noted that conditions preceding osteoarthritis can occur several years before the development of the underlying pathology.

With this pathology, patients usually complain of impaired mobility, some swelling and pain in the affected joints. As the disease progresses, pain occurs when walking and when holding your own weight. In some cases, pain may persist even while resting. In severe cases of osteoarthritis, significant deformation of bone structures can occur.

Today, there are several treatment methods that can eliminate the symptoms of the disease with some degree of effectiveness, as well as slow down its development. It should be understood that often this pathology is a consequence of another disease, which must be treated first. In addition, one should not ignore the possible consequences of osteoarthritis, which are not limited to dysfunction of just the ankle joint, but can also affect other organs and systems of the body.

Anatomy of the ankle and foot joints

The foot is the anatomical region located below the ankle joint. This is the distal (

) part of the leg. The main joint here is, in fact, the ankle. This is a large joint connecting the foot and lower leg bones. Like any other joints, it consists of the articular surfaces of bones, ligaments and surrounding muscles.

The following sections can be considered in the anatomy of the foot:

• shin;
• ankle joint;
• foot.

Shin Bottom part legs, from the knee to the ankle joint. It performs a supporting function. Also at the level of the shin there are muscles that carry out movements in ankle joint. With arthrosis of the foot, this anatomical area is rarely affected. Basically, the pathological process is localized below. However, a number of injuries at the level of the lower leg can contribute to the development of arthrosis of the foot.

The main structures of the lower leg are:

• Shin bones. At the level of the lower leg there are 2 main bones - the tibia and fibula. The tibia is thicker and bears the main load. On it (in its lower part) there is an articular surface involved in the formation of the ankle joint. In the upper part of the bone there are so-called condyles (special processes) involved in the formation of the knee. Below the tibia there is a protrusion - the inner (medial) malleolus. It is necessary for stronger fixation of the ankle. The fibula is located laterally (with outside). It is also involved in strengthening the ankle through the formation of the lateral malleolus. It is attached to the tibia in the upper part through the head and special ligaments.
• Calf muscles. All muscles of the lower leg from an anatomical point of view are divided into 3 main groups. Each of these groups is enclosed in its own “case” and connective tissue. The anterior muscle group is responsible for straightening the toes and lifting the toes up. This includes the front tibialis muscle, extensor longus toes and extensor hallucis longus. Muscles located behind tibia, combined into the rear group. They are responsible for bending the toes and lowering the toe down. This muscle group is the most massive, as it can lift the weight of the entire body when raising, jumping or walking. TO posterior group muscles include triceps shins, flexor longus toes, tibialis posterior muscle and popliteus. The muscles of the lower group are responsible for the lateral and rotational movements feet. They are represented by the peroneus longus and brevis muscles.
• Joints of the leg bones. The tibia and fibula touch at two points - at the top (the head of the fibula) and at the bottom (at the level of the ankle). In the upper part between them there is a special flat joint. It is strengthened by a large number of ligaments and does not involve active movements. The rest of the space between the bones is covered by a special membrane of connective tissue.

Some diseases and injuries of the lower leg can cause body weight to be transferred unevenly to the ankle joint, or muscle tone different groups will be different. This can lead to gradually progressive arthrosis of the joint.
Ankle joint

The ankle joint is shaped like a block and is formed at the junction of the tibia and talus bones. This joint provides flexion and extension movements of up to 90 degrees. The ligaments included in the structure of this joint are located on the inner (

deltoid ligament

) and outside (

anterior and posterior talofibular ligaments and calcaneofibular ligament

). These ligaments connect the ankle to the talus and calcaneus bones inside and the fibula with the talus and calcaneus on the outside.

The main functions of the foot are to provide support and carry out movement. During the course of evolution, the human foot has undergone a number of changes and over time acquired a characteristic structure in the form of a vaulted arch. Others distinctive features human feet have shortened toes and strengthened medial (

interior

) edge. There are three main structures in the anatomy of the foot: the bones of the foot, the ligaments of the foot, and the muscles of the foot.

The bones of the foot are divided into several sections:

• Tarsal bones. This section is represented by the most massive and durable bones of the foot. This is due to the enormous load placed on this area when walking. The anterior part of the tarsus includes the scaphoid, cuboid and three sphenoid bones, and the posterior part includes the calcaneus and talus. The talus is located closest to the bones of the lower leg and provides connection with it due to the articular surface - the block of the talus. It plays the role of a kind of buffer, articulated with the scaphoid and calcaneus bones, as well as with the articular surfaces of the ankles. The heel bone is the largest bone in the foot. It has an elongated shape, flattened laterally and is connected to the talus and cuboid bones. The scaphoid bone is located between the talus and sphenoid bones. It has a convex shape in front and is a guideline in determining the height of the arch of the foot. The cuboid and cuneiform (inner, intermediate and outer) bones are located between the bones of the metatarsus and the anterior tarsus.
• Metatarsal bones. They are represented by five tubular bones having a triangular prism-like shape. These bones consist of a base, body and head and have articular surfaces that connect them with the tarsal bones and other metatarsal bones. The heads of the metatarsal bones also have articular surfaces that provide their connection with the proximal (least distant from the body) phalanges of the foot.
• Finger bones. There are distal (farthest from the body) intermediate and proximal phalanges. Like the fingers of the hand, the first finger consists of only two phalanges, but on the foot the phalanges are shorter and much wider. Also on the foot, the sesamoid bones are more pronounced, located at the junction of the bones of the metatarsus and proximal phalanges.

The ligamentous apparatus of the foot, in addition to the ankle joint, discussed below, is represented in several joints, which in rare cases can also be affected by arthrosis.

The most significant joints of the foot are:

• The talocaleonavicular joint. It is the junction of the talus, calcaneus and navicular bones, having a spherical shape. This joint provides rotational movements of the foot.
• Tarsometatarsal joints. This joint is represented by a huge number of small, inactive ligaments. Their combination forms the solid base of the foot. The most significant of these is the long plantar ligament.
• Metatarsophalangeal joints. The metatarsophalangeal joints are spherical in shape. They are mainly involved in flexion and extension of the fingers.

The muscles of the foot are divided into muscles of the plantar and dorsal surface. The muscles of the dorsum of the foot are involved in flexing the toes and are also largely involved in walking and running. These muscles are significantly stronger muscles plantar surface. These include the extensor digitorum brevis muscle and the extensor hallucis brevis muscle. The muscles of the plantar surface are divided into internal, external and middle group. All these muscle groups are responsible for the motor skills of the toes (their adduction, extension and flexion).
Causes of arthrosis of the foot joints

Large joints are most often affected by osteoarthritis. lower limbs. This is explained by the fact that when walking (

or just upright

) they bear the load from the weight of the entire body. According to statistics, the most common arthrosis of the knee is hip joint, spine and foot. Of the joints of the foot, the greatest load falls on the ankle joint. The small joints of the arch of the foot, metatarsus and tarsus are strengthened by ligaments in such a way that the load is distributed evenly. They are more often affected by systemic connective tissue diseases.

Among the causes of arthrosis of the foot joints, there are three main groups of pathological conditions that, to varying degrees, can cause changes in the structure of cartilage and bone tissue.

The main causes of osteoarthritis of the ankle joint are:

• inflammatory reaction;
• injury;
• congenital disorder of the joint.

This classification gives a fairly broad idea of possible reasons of this pathology, however, it is based to a greater extent on the mechanisms of occurrence of this pathology than on the initial causes of its occurrence. To better understand the factors that can provoke osteoarthritis of the ankle joint, the list of causes should be expanded somewhat.

Osteoarthritis of the ankle joint can develop against the background of the following risk factors:

• age;
• obesity;
• traumatic injury;
• genetic abnormalities (family history of the disease);
• low levels of sex hormones;
• muscle dysfunction (muscle weakness);
• infection;
• salt deposits;
• previous inflammatory arthritis of the joint;
• congenital metabolic disorders of certain substances (hemachromocytosis, Wilson-Konovalov disease, etc.);
• hemoglobinopathies (sickle cell anemia, etc.);
• neuropathic disorders leading to progressive joint damage (syringomyelia, diabetes mellitus, etc.);
• bone diseases;
• previous surgical interventions in the joint area.

Age As we age, biological processes in the body become less active, resulting in a significant reduction in the speed and efficiency of metabolic processes and tissue renewal. As a result, the volume of articular cartilage decreases and the number of carbohydrate-protein structures that form the basis of the elastic frame of the joint decreases. In addition, changes in the blood supply to the damaged regions occur, which leads to a decrease in the supply of oxygen and essential nutrients. All these changes ultimately lead to thinning of the cartilage, narrowing of the interarticular space, and the development of pathological bone protrusions.

It should be noted that current biochemical, anatomical and pathophysiological studies agree that age alone is not a sufficient factor for the occurrence of osteoarthritis. For this pathology to occur, the presence of other predisposing conditions is required.

Obesity

Excess weight significantly increases the load on the joints, which do most of the work of supporting the body. There is statistically reliable data obtained from a number of studies indicating a relationship between obesity and the development of osteoarthritis knee joint. The risk of hip and foot pathologies is also significantly higher in overweight people.

In addition to the increased mechanical load on the articular surfaces, obesity may additionally present the risk of an inflammatory reaction that contributes to the development of arthrosis. This is due to the fact that when overweight significantly increased levels of a number of biologically active substances that can provoke a chronic, mild inflammatory response. The danger of this phenomenon is that it is usually mildly expressed clinically, but due to its significant duration it can cause serious changes in the structure of the joint.

Traumatic injury and surgery in the joint area

When traumatic damage to joint structures occurs, abnormal biomechanical processes occur in the joint cavity, which significantly increases the risk of developing osteoarthritis.

The following factors are considered to be trauma to the joint and periarticular structures:

• intra-articular bone fractures;
• dislocations and subluxations;
• sprains;
• ligament rupture;
• damage to articular cartilage;
• surgical intervention in the joint area.

It should be noted that joint damage can occur even in the absence of obvious trauma. Microtraumas can also cause joint dysfunction. These microscopic injuries are especially common in people whose lifestyle or occupation involves frequent squatting, bending knees, climbing stairs, or other repetitive activities.

Despite the fact that after most injuries, joint function can be restored (

both with and without surgery

), the risk of osteoarthritis within 5–15 years increases by more than 50%.

Genetic abnormalities (family history of the disease)

The congenital component of the development of osteoarthritis, which affects several joints, has been noticed for a long time. A detailed study was able to identify a number of genes that are directly related to the occurrence of arthrosis, as well as genes that, to one degree or another, can cause predisposing pathologies (

excess inflammation, obesity, etc.

Genetic material serves as an information base from which data on the molecular structure of all complex biological substances that make up the human body is read. Changing even a small part of this information can have disastrous consequences.

With a congenital predisposition to the occurrence of arthrosis, damage to the genes responsible for the synthesis of a number of protein structures and

enzymes

Which are necessary for the normal development and functioning of articular cartilage.

Low levels of sex hormones

Sex hormones determine not only reproductive function, but are also substances that largely determine the normal functioning of the body. When the level of sex hormones decreases (

as a result of concomitant pathology or due to biological aging

) the processes of normal renewal of cartilage tissue are disrupted, and excessive thinning and destruction of bone tissue develops. As a result, under the influence of mechanical load, the joint becomes thinner, and the underlying bone tissue is replaced by connective tissue with the formation of pathological outgrowths.

Are your legs tired? This will help!

We step on our feet every day, but we very rarely think about them. Luckily, we have a set of ingenious exercises for you that will correct the situation!

The feet, by the way, are a real window to pain affecting other parts of the body. A lot of pain accumulates in the legs; and the pain that begins in the legs often spreads to the whole body.

Therefore, exercises that strengthen and heal your feet will have far-reaching effects on your entire body!

Here are 10 such exercises:

1. Finger stretching.

Interlace the fingers of your opposite hand with your toes and gently pull, making a semi-circular motion with your ankle. Then repeat with the other leg.

This exercise relaxes the plantar fascia of the foot as well as the ankle joints, making it easier to walk and stand.

2. Arch massage.

Take off your shoes, sit down and roll a tennis ball with the ball of your foot. For best result Try doing the same while standing, using your legs one at a time.

This relaxes tight arch muscles while sending signals to the Achilles tendons to release tension. As a result, the flexibility of the legs and hips increases.

3. Arching of the feet.

Arch your feet, spreading your toes out to the sides and arching them back as far as possible. If you can't, pull them with your hands.

This strengthens the muscles of the toes, preventing cramps, and has a beneficial effect on the whole body.

4. Finger lifts.

Place your feet on the floor, then lift all your toes off the floor without moving your heels and toes.

This stretch engages the muscles on the sides and front of your lower legs, strengthening your legs and posture over time.

5. Rolling the feet.

Stand so that your legs are parallel and resting on the floor. Roll your foot to the outer edge and gently place weight on it to stretch it.

This stretch mobilizes the ankle joint to relieve foot pain. Additionally, stretching engages the shin and knee, relieving pain and tension in the knee joint.

6. Chicks.

Stand on your tiptoes for 10 seconds, then slowly return to the starting position. Repeat 10 times.

This ballet exercise not only stretches the feet, but also strengthens the lower legs, tones the core and improves balance.

7. Fingering.

Stand flat on the floor and turn your feet slightly inward to rest on your big toes and inner arches. Lift all your toes, except your big toes, off the floor.

Now arch your feet outward and repeat the opposite, lifting your big toes and keeping your little toes still.

Why is this exercise needed? It teaches your foot to arch in case you have an irregular gait and a crooked arch.

8. Pointe shoes.

Sit on the floor with your legs stretched out in front of you. Bring them together at your heels, as if you were standing in first position. If you feel more comfortable, you can bend your knees slightly.

Now gently arch your feet to stretch them, then point your toes at one point, arching your feet. Repeat 10 times.

This exercise strengthens the feet and stretches the legs, and also engages the hip muscles.

9. Crunches.

Place your feet on the floor, then curl your toes inward as much as possible. Straighten and repeat 10 times. You can place a rolled up towel under your fingers if that's easier for you.

These toe curls look funny, but are great for foot pain, especially plantar fasciitis, which is common in runners.

10. Circular movements.

Place both feet on the floor and lean on a table or chair for balance.

Lift one foot into the air, point out your toes and rotate your ankle in a circle, then repeat with the other foot. Make 10 circles on each side.

This exercise relaxes everything connective tissues in the ankle joint and strengthens muscles, relieving foot and ankle pain and improving balance and stability.