Ankle has a far-reaching influence on the force line structure of human body. Although the transmission of force lines varies from person to person, from top to bottom or from bottom to top, it is impossible to determine the transmission route absolutely.
However, because the sole of the foot is an important fulcrum for us to contact the ground, the stress point often determines a certain conduction direction. So in my correction system, I tend to focus on the force line adjustment of lower limbs. The first is the needs of students-the legs should be straight, and the second is the force line structure of the human body.
At this point, share some practical and basic popular science experience and correction methods in my cognitive system. Well-founded correction is a way I have been working on. Based on scientific basis and cognitive understanding, I participate in physical correction, making it get twice the result with half the effort.
Today is mainly to share the basic part of foot correction.
In the correction system, we often mention words such as arch collapse, flat foot, valgus and varus.
The above terms are not repeated here. You can use some search tools, which will be more detailed, so I will explain some simple terms.
How to evaluate and judge ourselves better, we can often choose a simple evaluation method, that is, the falling arch experiment.
(The above picture can basically be judged as arch collapse, which belongs to functional flatfoot. If you can't get it from the picture, you can verify it with your finger. )
Attach another picture and compare it yourself. The inner eight characters are mostly varus, and the outer eight characters are mostly eversion.
I mainly consider eversion and eversion from the perspective of leg shape correction. In our body structure, there is a word called compensatory corrective structure.
I mentioned in my last article "How Leg Shape Becomes Linear Structure" that the rotation of hip joint can be divided into "hip pronation"&; Hip valgus, because we humans walk in the form of legs rushing forward, once our hip joint rotates, our ankles will also undergo compensatory correction, that is, "varus"&toe valgus.
No matter whether Amway's structure is flat or its function is flat, I will recommend my students to buy arch insoles to help. It must be clearly recognized that the arch insole only plays an auxiliary role, and the foot should still be boring, and the force line of the lower limbs will not be restored because of wearing the arch insole. )
Next, we will have a very official science popularization.
First of all, the arch of foot is composed of medial longitudinal arch, lateral longitudinal arch and transverse arch.
(The medial longitudinal bow is flexible, while the lateral longitudinal bow and transverse bow are supportive. The position that often collapses is also the position that needs to be corrected, most likely in the medial longitudinal arch and transverse arch. )
The second point is very important. We need to know about this place and the muscles around it.
Muscles that affect the arch structure of the foot.
(1) tibialis anterior
Function: dorsiflexion, varus, supporting medial arch.
(2) Posterior tibial muscle
Function:? The toes are flexed and turned inward to support the arch.
(3) Long peroneal muscle
Functions: plantar flexion, valgus and arch support.
(4) Small plantar muscles
There are 28 bones on the foot.
In this place, we should clearly realize that if your hip joint rotates, we must correct and train your hip joint at the same time, otherwise, even if your foot is corrected, it will still be compensated.
strephexopodia
Loose joint "self-correction omits this step"
Muscle release "select foam axis"
Release the peroneal longus muscle, roll it back and forth, find the pain point and press it.
Hold a posture for three minutes on each side until the pain is reduced by half.
Stability training
Tibialis anterior exercise and varus self-weight resistance exercise, 20 at a time, do 6 groups.
"Do handstands first, then hook your feet."
Posterior tibial muscle exercise, varus self-weight resistance exercise
"First varus, then plantar flexion", 20 at a time, 6 groups.
strephenopodia
Loose joint "self-correction omits this step"
Muscle release "select foam axis"
Release tibialis anterior. Posterior tibial muscle
The posterior tibial muscle belongs to deep muscle, and it is not easy to release itself. Give it up.
Hold a posture for three minutes on each side until the pain is reduced by half.
Stability training
Long peroneal muscle exercise and valgus elastic belt resistance exercise, each time 10 second, do 6 groups.
"Do eversion first, then bend your feet."
For the arch, a single correction is not enough. The human body is a whole, and the lower limbs are the main force line conduction areas. Hip training is still very important, very important, very important As for the training part, you can do it every day, but you must judge clearly what your structure is.
In addition, many students like to ask a question.
"Teacher, I correct it now? Can I keep it? "
"The best correction time is adolescence, followed by now. First of all, don't make it worse, this is the beginning of correction. "
Old irons, it's up to you.