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Non-flexible toes? Then you must pay attention to ......
2019-12-18 09:22 YANGZHI EVENING NEWS
Our daily life, as well as the most commonly participated in sports, such as running, playing ball, square dancing and so on, most of them are carried out on the ground, and all these activities can not be separated from the foot support. But your feet in the end there is no serious work, the difference can be very big, serious work of the feet can help to avoid sports injuries, but also can improve sports performance, lazy feet easy to cause accidental injury. As for our feet, the easiest thing to be lazy about is the toes. With inflexible toes, the sport loses its safety pins and increases the risk of injury.
Flexible toes can avoid injury
Many people will be curious about the foot is not used to walk, we will walk also did not feel that the toes have such a big role, in the end, the toes are not flexible will have much difference?
Human beings are from four limbs crawling transition to feet on the ground to walk, the liberation of hands in the evolution of new skills to become more and more flexible, and our feet seem to walk only this function, in fact, this idea is wrong. Our feet also have a very delicate structure, composed of 26 bones so many feet, the more than twenty small bones through the ligaments and muscles to be connected together, which makes our feet seem to be a whole, but each piece of bone between the micro-movement or even a large amount of activity, just like our hands, if the training to strengthen these muscles to help us in the walking, running and jumping to play the role of These muscles help us to stabilize, cushion, accelerate, and brake when we walk, run, and jump, if trained and strengthened.
Half of these foot muscles are from our toes, and these muscles from the toes through the arch of the foot around the ankle to the end of the calf, these toe muscles are very long and thin, they cross a number of bones and a number of joints, which means that the function of these muscles is not only to ensure that our toes can be flexible in the process of movement, or to maintain the arch of the foot the normal height of the main force, but also to make ankle movements more flexible and coordinated.
The foot is the foundation of movement, and only when the foot is flexible can movement be safe and secure. Flexible toes can help cushion the ground when the ground reaction force, but also for the ever-changing road environment in time to change the landing action; in the movement of powerful grip action can accelerate the speed of running, but also in the do a sharp turn to play the role of brakes when the action of stopping. It is important to have flexible toes.
Toe flexibility test
Toe muscles enough power, the most intuitive feedback is to see whether our toes are flexible enough, only muscle power to pull the toes for activities. So, first of all, their own test of how flexible the toes, the following introduction of a few small test:
1, toes open and close
As shown in the figure, sitting position, barefoot, feet naturally down on the ground, try to five toes hard to each other to clamp together, hold a few seconds, and then let the five toes hard to open, each toe separated from each other, hold a few seconds, repeat a few times. The normal situation is that each toe can participate in the opening and closing action, and no foot cramps or pain during the opening and closing discomfort.
2, toes grasp the towel
As shown in the figure, sitting position, barefoot, feet naturally hanging on the ground, feet put a towel, two feet were trying to use their toes to grab the towel, repeat a few times. Under normal circumstances, several toes can force together to grab the towel to lift up and lift off the ground.
3, toe pointing heel lift
As shown in the figure, standing, barefoot, feet and shoulder width, heel lift to make the heel off the ground tiptoe lift until only the remaining toes are still on the ground, can not maintain balance can be held up to the wall to test, repeat a few times. Normal condition toe pointing heel lift is mainly big toe, second and third toe force is mainly, the fourth and fifth toes play a balanced role in regulating.
Through the above test can initially determine whether your toes are flexible enough and strong enough, if the test can not be completed or the action is not good, then you have to pay attention to it.
Toes are not flexible enough to exercise
Since the toes are so important, how do we exercise them?
1, toe grip
Toe grip towel test is also a good way to exercise the flexibility of the toes, first from the towel such as a large area of good grasp of the object to begin with, slowly with the increase in flexibility you can try to grasp the ballpoint pen and other small pieces, and can even grasp the marbles.
2, toe dance
Dancers have flexible toes, learn the dancers daily toe training action, so that each toe gradually can be flexible. Toe lift: five toes are on the ground, then lift the big toe, and then lift the other toes in turn; toe drop: five toes lifted off the ground, and then put down the big toe, and then drop the other toes in turn; the above actions can also start from the small toe.
3, barefoot walking
In fact, the most effective way to improve the flexibility of the toes is to walk barefoot, our feet are too well protected by the shoes, so that gradually lost the flexibility, usually have the conditions to walk barefoot can be effective in improving the flexibility of the toes.
4, toe pointing heel lift
As shown in the small test exercise, pay attention to the main force of the toes is the big toe and the second three toes, that is to say, to use the middle of the forefoot to support, rather than using the outside of the forefoot to support.
The above exercises are best done every day, each action to do 10-15 times, repeat 2-3 groups, two or three weeks after the toes become flexible and powerful, running can have a "pulling the ground" feeling, playing ball can have fast braking control.
Liberation of the feet from the start from the shoes
Why some people's toes are born flexible, some people's feet are like a piece of steel plate is not moving, in fact, this is a great relationship with the child's footwear habits. For the little baby just started to learn to walk, barefoot walking is essential, the children through the soles of the feet to recognize and perceive the world, in the process of foot lifting and falling to learn how to use the toes to balance the body without falling, especially to learn to run the stage, the focus of this period of time is to learn the toes of the grip action, if you understand the feeling, grow up to find in the running and jumping in the main movement of the feet particularly Flexibility and maneuverability. Relatively speaking, those who wear shoes early children, shoes can be completely wrapped around the feet to play a very good protective role, at the same time, the toe muscles to learn how to force how to work with the key period of time is also isolated by the sole of the shoe, there are also some shoes with particularly thick soles, the little baby in the walking and running and jumping in the process of the lack of plantar feedback of an important link, which results in the toes are inflexible, the feet of the body feel bad, and more likely to develop ankle movement after growing up, the feet will be more flexible and flexible. After growing up, it is easier to have problems with foot and ankle movement. Therefore, as much as possible under the limited conditions to free the shoes on the feet, so that the toes in the air natural stretch, in order to make our movement more secure.
Edited by Lei Wu