💥Flat feet(附中文) “What do you need to know” - Collapsed arch, pronated feet, flat feet, they all mean the same thing. But flat feet is not plantar fasciitis, and having flat feet will not necessarily lead to plantar fasciitis. - I have seen a lot of clients being frustrated with modality-based physical therapy as it is not fixing anything . When it comes to a dropped arch, exercises are key to fix functional flat feet. - I would refer the arch to a foundational brick 🧱 of our body, think of it as the spine, if one segment goes out of alignment the segment on top of it would go off likely. So flat feet(pronation) would rotate your shin bone and thigh bone inwards and cause collateral misalignment up to the pelvis❗️ - 💡KEY is to learn how to lift the arch and supinate your 🦶🏼🦶🏼 1️⃣ Big toe extension 2️⃣ Arch raise 3️⃣ Toe curls + arch raise(WB) These corrective exercises focus mainly on raw strength of intrinsic feet muscles. Important note is always progress exercises that simulate actual real occasions of functionality. For feet exercises, closest real-life scenario would be how we walk. Aside from arch lifting, learn how to dissociate big toe movement and other digits would help to control overall feet motion. - Try these exercises and say 👋🏻 to flat feet. ———————————————————— 💥扁平足 “你有多了解呢” - 足弓塌陷，足部內旋，足弓較平，它們都是在講一樣的事情。扁平足不是足底筋膜炎，然而有扁平足也不一定會導致足底筋膜炎 - 我聽過不少病人說儀器治療為主的物理治療根本沒有幫助，走路或運動時會感覺疼痛。更直接一點來說，那是因爲儀器治療根本沒有改變任何東西。針對扁平足，運動才是改善功能性扁平足的關鍵 - 我常將足弓稱為我們身體的基石，為什麼這樣說呢，試想一下我們的脊椎，脊椎由31塊骨頭組成，如果有一節的位置跑掉了，可能會使其他的部分排列不正常。因此扁平足（足部內旋）會使你的脛骨和大腿骨向內旋轉，導致骨盆歪斜❗❗ - 💡重點是學習如何提起足弓和控制你的足部🦶🏼🦶🏼 1️⃣ 大腳趾伸直 2️⃣ 足弓上提 3️⃣ 腳趾抓地 + 足弓上提 （站立） - 這些矯正運動主要都在訓練足部深層肌群的力量，物理治療的運動最重要的是讓訓練效果能轉移到日常生活中。日常生活當中足部動作大多都與走路有關。走路能再細分成七個動作期，在承重期時的，也就是腳跟碰地後踩平的時候，足底的肌肉會收縮來提供足部的穩定性，這時候足弓會提高，讓重力分佈在足部外側。因此除了學習如何將足弓上提之外，如何伸直大腳趾和其他腳趾也有助於控制整隻腳的動作 . #jamesthephysio signing out