A very important reason for flatfoot is the weakness and relaxation of posterior tibial muscle.
Keep your back straight and put your hands on your bent knees.
Secondary muscle groups: posterior tibial muscle, flexor pollicis longus, flexor digitorum longus, long peroneal muscle and short peroneal muscle.
It is not suitable for people with lower back pain and knee joint pain.
05 one knee kneeling Achilles tendon stretching step: kneel on one knee and move the body’s center of gravity to the arched knee.
Step on the ground with the heels of your front feet and lean your upper body forward.
If the toes face to the side, the calf muscles will suffer uneven stress, which will lead to muscle imbalance over time.
> > Which muscle problems can be repaired? Tear fracture of pelvic belt, groin muscle strain, pubitis, piriformis syndrome, adductor tendinitis, greater trochanteric bursitis and posterior leg muscle strain.
The main muscle groups pulled are gastrocnemius, Semimembranous, semitendinosus and biceps femoris.
Tips: make sure your toes are facing up.
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If the arch collapses, the tension on the tendon increases.
Musculus flexor pollicis longus and musculus FIBULARIS longus, musculus FIBULARIS longus and musculus FIBULARIS longus were secondary.
Maintain the standing posture, bend one leg to the knee and straighten the other leg forward.
Secondary muscle groups: gracilis, pubis, Semimembranous and semitendinosus.
Click the blue word above and remember to pay attention to us! Do you often see many people walking or running outside? In fact, many of the outer eight characters are flat feet – the arch of the foot collapses, and the arch of the foot shows a flat line when standing and loading, rather than the bow shape in normal times.
You can adjust the tensile strength by lowering your body.
03 standing posture to lift the Achilles tendon stretching step of the toes, stand straight, bend one leg, put the toes on the steps or padded objects, and then move the upper body forward towards the toes.
The main muscle group pulled: soleus muscle.
The adductor stretching steps of two legs with wide open legs maintain the standing posture, with both feet straddling and toes facing forward.
Tips: this stretching action will put a lot of pressure on the lower back muscles and knee joints.
Therefore, there will be a certain tension and friction on the tendon.
> > Which muscle problems can be repaired? Posterior leg muscle strain, calf muscle strain, Achilles tendon (Achilles tendon) strain, Achilles tendon (Achilles tendon) inflammation, medial tibial pain syndrome (tibial pain, calf pain).
Lean your upper body forward and stretch your hands.
Tips: the toes of the back foot must face forward.
If the toes face to the side, the calf muscles will be stressed evenly.
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Today, let’s share 5 groups of stretching of strong posterior tibial tendon! Of course, the fundamental solution to not getting hurt is still posture running method 01 standing posture.
> > Which muscle problems can be repaired? Calf muscle strain, Achilles tendon (Achilles tendon) strain, Achilles tendon (Achilles tendon) inflammation, medial tibial pain syndrome (tibial pain, calf pain), posterior tibial tendinitis.
Unreasonable running posture, wearing inappropriate shoes and incurable injuries can cause the injury.
It has the function of supporting the arch of the foot and assisting the varus of the foot.
> > Which muscle problems can be repaired? Calf muscle strain, Achilles tendon (Achilles tendon) strain, Achilles tendon (Achilles tendon) inflammation, medial tibial pain syndrome (tibial pain, calf pain), posterior tibial tendinitis.
The main muscle group pulled: soleus muscle.
Tips: relax the calf muscles and let the heel step on the ground to adjust the tensile strength.
When flat feet suffer from flat feet, it will not only lead to poor posture during walking and running, but also cause plantar pain due to changing the stress distribution of the plantar, which will affect the forward speed during running and reduce the sports performance.
The posterior tibial tendon walks at the rear of the lower leg, turns from the rear of the medial malleolus to the sole of the foot, and stops at the navicular bone of the arch of the foot.
Secondary muscle groups: posterior tibial muscle, flexor pollicis longus, flexor digitorum longus, long peroneal muscle and short peroneal muscle.
02 standing posture the calf stretching step of raising the toes.
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Bend your hind legs and lean your upper body towards the wall.
Put your toes forward towards yourself and lean your upper body forward.
04 step of stretching Achilles tendon by pushing the heel of the wall and stepping on the ground stand straight against the wall, put your hands on the wall, put your feet in front and back, make sure your toes face forward and your heels touch the ground.
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When practicing, the upper body should lean forward slowly and don’t rush.
The main muscle groups pulled: long adductor, short adductor and great adductor.
Over time, it will lead to muscle imbalance.
The main muscle group pulled: soleus muscle.
Secondary muscle groups: posterior tibial muscle, flexor pollicis longus, flexor digitorum longus, long peroneal muscle, short peroneal muscle and metatarsal muscle.
Tips: this stretching action may put a lot of pressure on Achilles tendon.
The picture on the left shows the normal arch of the foot, and the picture on the right shows the flat arch of the foot (arch collapse).