Bubnovsky exercises for the foot

Methodology of Dr. Bubnovsky S.M. covers rehabilitation and functional recovery of patients not only with acute and chronic diseases of the musculoskeletal system, but also the main systems of the body: heart and blood vessels, stomach and intestines, genitourinary and nervous.

In his technique, Sergei Bubnovsky uses a new direction in medicine - kinesitherapy, the goal of which is to cure joints and the spine without surgery, through the active participation of the patient himself in this treatment, using the body’s own internal reserves and understanding the correct sensation of one’s body.

The main focus of the technique is on muscles, since muscle tissue is the only tissue that can regenerate (regenerate) in people of any age, restore to normal the functions that depend on it, activate and carry out blood flow.

To use muscles rationally, they need to be contracted and relaxed. This can be done on special kinesitherapy simulators. With their help, they increase the elasticity of ligaments, improve joint mobility and activate the deep muscles adjacent to the spine and large joints.

But not everyone can go to the gym. What should those who have heart pain or high blood pressure do? At the same time, pain is felt in all parts of the spine, shoulders, hip, knee and ankle joints. A person begins to walk with a stick, but really wants to restore mobility in the musculoskeletal system at home. According to Dr. Bubnovsky's system, they can perform only 20 basic exercises at home.

Treatment of flat feet according to Dr. Bubnovsky

With flat feet, the arch of the foot is deformed and becomes smooth without physiological bends. A serious problem leads to improper distribution of load when walking, early arthrosis and severe pain in the joints. Performing special exercises improves the condition of the ligaments and reduces the manifestation of pathology.

Therapeutic exercises are recommended at any stage of flat feet. Simple exercises can be easily performed at home, using improvised means or a massage mat as a simulator. The techniques were developed by doctors, and with regular exercise they can relieve complications and the development of heel spurs.

Prevention of joint diseases

Arthrosis occupies a leading position in joint diseases. The cause of the disease lies in poor blood circulation and lack of tissue nutrition. The best prevention is walking barefoot on uneven natural surfaces: stones, sand, grass.

Other preventative measures include:

massage mats - used when it is not possible to walk barefoot on grass or sand;
a balanced diet rich in substances necessary for joints;
walks in the open air;
daily gymnastics.

Simple exercises for flat feet

When diagnosing the disease, doctors recommend wearing orthopedic shoes, physiotherapeutic procedures and daily exercises. For stage 1 flattening of the foot, perform the following exercises:

1. Sit on a chair, lean on your hands behind your back for balance. Stretch your legs and slowly rotate your feet clockwise 10 times. Once completed, change direction in the opposite direction.

2. In a sitting position, place your feet on the outside, holding for 1-2 seconds. Change position, trying to bend your legs inward with your soles.

3. While sitting on a chair or sofa, roll a tennis ball or rolling pin. If possible, use a wooden foot massager that targets hot spots.

4. Use your toes to pick up scattered pencils or other objects from the floor (at least 10 pieces per foot).

While working, take short breaks often and rotate your feet. This improves blood flow, prevents lymph stagnation, and eliminates pain. Do exercises in a sitting position in the evening while watching your favorite TV series.

To be effective, complement the complex with simple movements while standing on the floor or massage mat:

Slowly rise from heel to toe, holding for 1-2 seconds. Repeat 20-30 times.
Shift your weight to the outside edge of your foot and stand on your edge, remaining in position for 10 to 40 seconds.
Squat down carefully, trying to keep your heels off the floor.
Standing on the floor, walk along a long stick or thick rope, simulating walking on a tightrope.

For children, activities on a massage mat will be more interesting. This is a simple type of exercise machine for the treatment and prevention of flat feet. It is made taking into account the requirements of orthopedic doctors, has irregularities and a surface reminiscent of natural stones, sea pebbles, sand or thick grass.

Healthy exercises for the spine

They are aimed at developing the deep muscles of the spine, unloading the intervertebral discs and joints, relieving compression (spasm) of the muscles with the vessels and nerves passing through them to prevent lumbago or disc herniation.

Complex for acute back pain

№ 1

I.P. We get down on all fours, resting on our palms and knees. We move slowly in this position until the pain subsides, about 20 minutes. You should first wrap your knees with a soft scarf.

With each movement we exhale “hh-ah-ah!” Steps should be taken stretched: knee-arm, left leg-right hand and vice versa. We sit on our left leg and at the same time stretch our right leg back. We pull our left leg forward as far as possible and lower ourselves lower. We exhale at the end points.

While moving, you may have to overcome pain, while the width of each step should be larger, but without sudden movements. Repeat 20 times. We perform 1-2 approaches.

№ 2

I.P. the same. As you exhale, bend your back smoothly upward, and as you inhale, bend your back down. Repeat 20 times x 1-2 approaches.

№ 3

I.P. the same. We lean on our knees and palms, stretching our torso forward as much as possible. You cannot bend your lower back.

№ 4

As you inhale, bend your arms at the elbows, and as you exhale, lower yourself onto the mat. As we inhale, we rise, as we exhale, we straighten our arms at the elbows and slowly sit on our heels, stretching the back muscles in the lumbar area. Repeat 5-6 times, perform 1-2 approaches. In the future, we gradually increase the number of approaches up to 10 times.

№ 5

you need to perform the exercises until a burning sensation appears in the muscles

I.P. We lie on our backs, legs bent at the knees, hands behind our heads. We inhale, as we exhale we bend our torso, if possible we lift our shoulder blades off the floor, we try to reach our knees with our elbows, or rather the knees should be pulled towards the elbows.

When performing the first 3-4 movements, you may experience pain. There is no need to be afraid, there will be no harm. You can repeat the exercise many times until a burning sensation appears in the abdominal muscles. As soon as the movements acquire some amplitude, you can stretch your legs when lowering your head onto the mat.

You can enhance the effect of gymnastics by using a cryocompress (a bag or heating pad with ice, wrapped in a towel) under the lower back when performing the dynamic phase.

Inflammation in the lower back is mistakenly associated with hypothermia. It appears as a reaction to congestion in tissues and small vessels: capillaries and venules, accompanied by edema.

№ 6

movements are smooth, without jerking or swaying

I.P. - on the back, arms extended along the body. We inhale and as we exhale we try to lift our pelvis off the floor, performing a high half-bridge. As you inhale, slowly lower to the floor. We pause for 1-2 seconds, inhale and repeat the exercise 10-30 times.

Doctor Bubnovsky: exercises for flat feet

The famous doctor Sergei Bubnovsky offers his own method of treating flat feet at any age. He believes that the disease weakens the arches of the feet, which act as shock absorbers. This causes circulatory disorders, inflammation of the hip or knee joint, arthrosis, venous insufficiency, and thrombophlebitis of the extremities.

Sergei Bubnovsky developed a complex of gymnastics, taking into account the prevention of possible complications of vascular and heart failure. He pays great attention to the system of proper breathing, suggesting that basic movements be performed while exhaling. Gymnastics for flat feet includes the following exercises:

"Pushing off with the foot." Lie on the floor, relax your back and arms, straighten your legs. Try to bend your big toe on your foot, slowly moving it back until it stops. Help yourself with your heel, stretch your feet until you get tension. Perform 15 times for each leg.
"Windshield wipers." The exercise resembles the movement of car windshield wipers. Stay on your back with your heels flat on the floor. Bring the upper part of the sole and fingers together and slowly spread them apart 15–20 times.
"Fists." Squeeze your fingers all the way, as if trying to grab a ball. This stimulates the work of the calf muscles and relieves stress in the arch of the foot.

Dr. Bubnovsky recommends doing preventive exercises for children independently and daily, starting at the age of 5–6 months. When the child begins to walk, you can organize a sports corner, purchase a small trampoline, or make a path of pebbles, chestnuts or sand.

Important Exercises for Blood Circulation

№ 1

I.P. We place our feet slightly wider than our shoulders, point our toes to the sides, keep our back straight, and point our upper limbs forward.

For weak people, you will need a simple smooth stick-shaft from a shovel. It is placed between the feet in front and the hands hold it at the top.

Inhale. We squat at an angle of 90° and exhale forcefully: “hha!”, straighten our legs. Repeat - 10 times. It is advisable to achieve 3-4 approaches within a month, and 10 approaches within six months.

For beginners, the pulse should not exceed 120, for trained people - 160 beats/min. If muscle pain occurs in weakened legs, you should:

take a cold bath or shower;
rub the muscles with a cool, wet towel.

№ 2

to calm your heartbeat after doing the exercise, lie down

I.P. Lying on your back, bend your legs and place your shins on the sofa (or bench), touching it with your buttocks. We put our hands under our heads or place our palms on our ears. Let's take a breath.

Slowly, as you exhale, lift your upper back and stretch your elbows to your knees. It is enough to lift your shoulder blades off the floor and retract your abdominal muscles. Repeat 10 times. We gradually reach the number: 10×10, then 20×10.

To avoid the mistake of “nodding your head” (working only the cervical spine), when performing, you need to press your chin to your chest and not let go of it throughout the entire exercise.

To calm your heartbeat, you can lie quietly or walk on all fours around the room with a stretched step.

How to detect flat feet and prevent complications

Flat feet can be a congenital or acquired disease associated with a genetic predisposition. Other causes of pathology in children and adults include:

bone fractures;
excess weight, which creates stress on the ankle;
constantly wearing heels or tight shoes;
rickets suffered in childhood.

In infants, flat feet are a natural phenomenon. The arch gradually rises, forming the correct shape by the age of 3 years. In order not to miss pathology and start treatment at an early stage, parents should:

regularly show the child to an orthopedist or surgeon;
choose high-quality shoes with a solid heel;
do not encourage child obesity;
create conditions for walking barefoot, doing massage and preventive gymnastics in a playful way.

At home, it is easy to determine flat feet: apply watercolor paint to the entire foot, make an imprint on a clean sheet of paper. There should be a recess on the inside - an arc of the longitudinal arch. If it is absent, it is better to see an orthopedic doctor and undergo a medical examination.

Exercises for flat feet are an effective treatment. With regular practice, you can reduce the manifestation of pathology and strengthen the ankle muscles. As a supplement, purchase orthopedic insoles and wear comfortable shoes made of quality materials. published by econet.ru

*Ekonet.ru articles are intended for informational and educational purposes only and do not replace professional medical advice, diagnosis or treatment. Always consult your physician with any questions you may have about a medical condition.

PS And remember, just by changing your consumption, we are changing the world together! © econet

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Exercise for Diabetes: How to Normalize Blood Sugar Levels

Sergey Bubnovsky, Doctor of Medical Sciences, author of the kinesitherapy method and founder of the clinic, author of books on non-surgical treatment of the musculoskeletal system.
Those who are familiar with Bubnovsky’s books may be surprised: Bubnovsky treats diseases of the musculoskeletal system, what does diabetes have to do with it?! Dr. Bubnovsky himself is convinced: if a man or woman at the age of 40 does not exercise regularly, the risk of the first symptoms of type 2 diabetes is very high. How is the onset and treatment of diabetes related to muscle load? And is it really possible to treat diabetes with Bubnovsky’s exercises? Let's figure it out.

Type 2 diabetes mellitus is a metabolic disease characterized by chronic hyperglycemia. And it, in turn, develops as a result of a violation of the secretion of insulin, which ensures the absorption of nutrients by tissues after eating and facilitates the penetration of glucose, amino acids and fatty acids from the blood into the tissues, and also stimulates their conversion into glycogen, proteins and fats.

An increase in blood glucose indicates a violation of insulin secretion, and this, in turn, leads to metabolic disorders, capillary blockage and vascular disorders, the main danger of which is thrombosis.

A person has four billion capillaries, but in healthy people only 40% of this number is actively working. The remaining capillaries are a reserve. Capillaries are directly involved in metabolic processes: they are the ones who transfer substances from the blood to the surrounding tissues.

The microcirculation system is, as it were, “inserted” into the vascular bed between its arterial and venous sections. The intensity of exchange in this system depends primarily on the blood pressure on the capillary wall. That is, active muscle work directly affects the speed and volume of blood flow.

If a person by the age of 40 does not monitor his health with the help of gymnastic exercises, then he loses up to 27% of muscle tissue. And the loss of muscle tissue is nothing more than the loss of the microcirculation system.

Thus, one of the causes of diabetes is lack of exercise. From numerous observations, I know that almost all people by the age of 60 suffer from physical inactivity. Often they begin to feel sorry for themselves, move less and limit their exercise on the advice of doctors. As a result, in such a situation, a person loses muscles, and along with them, blood vessels fail. Blood flows slowly, clogging the capillaries, or microcirculation system, which performs the metabolic function.

Will being overweight lead to diabetes?

“What about the cause of diabetes, such as excess weight?” - you ask. I would like to talk specifically about excess weight due to diabetes. I have a friend who likes to repeat: “A healthy body has a healthy weight.” I know a lot of people whose weight exceeds the known standards of nutritionists, but at the same time they look healthy, active and athletic people. In this case, their excess weight is due to muscles - it allows them to perform various physical activities without overloading the heart, and they do not cause shortness of breath.

Diabetic foot syndrome: what is it?

One of the most severe consequences of type 2 diabetes is diabetic foot syndrome, which in advanced cases can even lead to amputation.

The fact is that the foot is the point of transition between the arterial and venous sections of the blood circulation. If the feet are rigid, hard and inactive, this leads to stagnation in the capillaries and impaired microcirculation. There is a violation of the permeability of blood vessels, which become more fragile, prone to thrombosis and the development of atherosclerosis.

In general, the human foot is an important organ. This is a complex joint with 27 bones and joints, 19 muscles and 106 ligaments. In turn, the neglect of these muscles and ligaments is a direct path to diabetes. This means that all these muscles and ligaments must be made to work, and with them the capillaries running inside the muscles!

Therefore, I developed gymnastics for the feet, the regular performance of which also helps to normalize blood sugar levels. With regular exercise, when the muscles are given a certain physical activity, carbohydrate, protein and fat metabolism is normalized in the body, cholesterol levels are reduced, and blood circulation is improved. And all this has a beneficial effect on blood vessels and capillaries. So you can’t stay still for a long time - “sugar yourself”!

In addition, impaired tissue nutrition due to the appearance of vascular apathy of the legs can lead to cracks in the skin of the feet, and this, in turn, facilitates the penetration and development of infection. Therefore, it is very important to properly care for your feet: lubricate dry surfaces with special ointments after taking cold foot baths and, of course, regularly perform foot exercises.

Text of the book “Health through the feet”

Sergey Bubnovsky Health through the feet

* * *

Why don't people want to go?

I walk through the forest, stepping over snags sticking out of the ground, without even thinking about it. I freely overcome forest ravines, make my way through the deep, waist-deep snow covering the field - you see, I wanted to make a path for a walk through the field near the forest. You can already walk - through the forest, and through the snow, and up the mountain, and from the mountain! You need to go, as it is good for your legs and heart! To feel this sweet word - “possible”! You can’t fall, jump, or run, but everything else—swimming, riding a bike, working out in the gym—is not only possible, but necessary!

Before endoprosthetics, my femur bone was as thin as possible: there were fears that the endoprosthesis would tear this bone when driving it inside during the operation. Such options occur in older people with osteoporosis (in this case, the bone is strengthened with a special wire...). But everything worked out, and here I go! I walk freely without crutches and not paying attention to the distance. I was hungry for free walking, skiing and cycling. Once upon a time it was impossible to do this: I had deforming coxarthrosis, and my leg was quietly “dying.” Walking on crutches with a certain technique also trains the heart, but not in the snow or on slippery roads. And bare asphalt can only be found in summer. But walking on crutches removes the necessary axial load on the bones, and they gradually lose their structure. Normally, the femur can withstand 1500 kg of axial load, but if the muscles weaken and the ligaments become stiff, then one can only dream of free movement of the body in space on one’s own two feet. So I dreamed and thought.

Yes! I struggled for a long time for the opportunity to walk just like this - up the mountain and down the mountain. I fought for this for many years – 27! I struggled, making mistakes, but correcting them in time! It would, of course, be possible to deal with this problem faster - the problem of a sore leg and spine... But there was no one to suggest, so I had to look for a way out myself.

And then winter came, and I put on ski boots... I didn’t even think about whether my endoprosthesis and ankle joint, which had lost its Achilles, would cope with this task, because skiing is not just walking. When skiing, you need to push off the snow with the entire ski, and without the participation of the ankle and foot it is difficult to do this. But... I still went.

The small angle of flexion and extension that I managed to restore in the foot was quite enough to push the ski and slide along the track. The sharp turns from slope to slope took my breath away. The skis are rushing, and I barely have time to push off with my poles: the main thing is not to fall! It's only been two months since hip surgery. It's frosty outside - over 30 degrees, I'm wearing a light jumpsuit that's covered in frost. I thought I would ride around the village and then home. But I didn’t know this area, but there was a ski track. And this was Finland, where everything is there for a smooth run.

I stood on the ski track, pushed with my poles, and the skis rolled... They rolled me downhill for a long time. It was evening. I left the house without a wallet or warm clothes - just a little, not for long... But the skis rolled and rolled. There were no lanterns - only stars in the sky and the moon instead of lanterns. The lights of the villages flashed on the side, and I rolled and rolled from mountain to mountain and thought: will I return?

In general, I understood that a prepared ski track is a vicious circle. Question: how many kilometers is this circle? Two hours later, I pulled up to the house we rented and walked inside like Santa Claus. It was happiness! But the happiness was not even because I returned safe and sound, skiing through a foreign forest in a foreign country at night - the happiness was because I covered these 10 km (as it turned out later) on skis that I had not used for many years. This means that the work I did to restore my legs and spine turned out to be absolutely correct!

Who else can appreciate this except a person who, after 27 years, finally gave up crutches and began to move without anyone’s help?! And people sit: they sit in front of the TV, in a restaurant, in an office chair... Everything is in place for them - both their legs and their spine, but they do not understand the joy of walking or skiing, since they rarely walk. They ski only during the season, and then only from the mountain: 15–20 minutes up on a lift, and then only 5 minutes down, rearranging their skis. Yes, this is also good, healthy legs are needed here too. But it’s boring for me to climb the ski lifts for 15–20 minutes, and in the village (already in Russia) they gave me hunting skis, and I went on virgin snow. There is no one around, only animal tracks in the snow. I walked and walked. Snow fell from the trees on my head, and steam came from me. Hot tea, a stove-stove, rolls of bread and conversations were waiting for me in the house. They asked me: how do I feel, why did I go alone? What if I got lost? But this time the phone with the navigator was in my pocket...

I drank tea and thought: why didn’t they, my friends, go into the forest with me? They were probably just lazy: they live here and can go skiing at any moment, so they don’t go at all - their skis just stand in the corner. Not everyone can experience the joy of walking, but if you have difficulty walking, if you are sick or seriously injured, do everything to regain the ability to walk again! Just walk without looking at time and distance! This, of course, can be difficult, but a correctly set goal makes such work meaningful and fruitful.

The main cause of many chronic diseases is physical inactivity and hypokinesia, which lead to stagnation - first in the capillaries, then in the vessels (atherosclerosis), and then in the internal organs (gout, oncology).

Why don't people go? At first it seems to them that there is no time for this, then laziness appears, and then diseases: flat feet, spurs, hallux valgus, gout... Later diabetes, coronary heart disease, thrombophlebitis and even oncology appear. The main cause of all these diseases is physical inactivity and hypokinesia, which lead to stagnation - first in the capillaries, then in the vessels (atherosclerosis), then in the internal organs (gout, oncology). I take the liberty of saying that most cancer diseases are associated with stagnation in the vascular system, which is completely dependent on the skeletal muscles. We're not talking about children...

But more on all this later. In the meantime, I walk through the forest, through the sand, through the snow, through the mountains and enjoy this opportunity. I also have daily classes on leg exercise machines (and other things), swimming with fins... Movement is life!

Laws of healthy movement, or the “Bell Tower” Rule

A few years later, when I began to leg press more than 300 kg and suspend myself by my legs to perform anti-gravity exercises to treat the spine, a large, if not huge group of people formed around me who wanted to recover the way I did. I had to teach them a lot: breathing control and exercise techniques. In addition, I had to relieve them of various everyday fears: of cold water, of muscle pain caused by restoring the work of detrained muscles, and even of performing the exercises themselves! But without this it is impossible to restore normal blood flow, lymph flow and extinguished metabolism... Muscles, not pills, are responsible for all this!

People who want to restore healthy movement need to be taught all this, since they must be able to set tasks for themselves correctly and step by step. Everything cannot be solved at once: restoring movement without pain, without crutches and lameness requires patience and time. It's like walking up a bell tower: there are a lot of steps and turns, and it's impossible to miss any of these turns. One turn leads to another, and the more severe the injury or illness, the higher this bell tower. And before you climb the bell tower, you need to prepare your legs and heart for movement. What if you take off in a helicopter, ride an elevator, or ride on someone’s back? If there is money, there will be helpers. Yes, you really can take off, but to climb the steps without missing any of them, you need your legs and a heart that is ready to bear this load.

You cannot solve all problems at once: restoring healthy movement without crutches and limp requires patience and time.

Uterine fibroids - no surgery required

One pilgrim to holy places told me the following story. One day she and a group of pilgrims were walking from one point to another. They walked for a long time, about six hours, and were very tired. We prayed, and the time ran out - we had to rush to the plane. Their entire group was put on a bus and taken to the airport, and they covered the distance they had covered for six hours by bus in about twenty minutes. The pilgrim felt offended: why walk for so long if she could get there quickly by transport?

But there is one “but”. Before taking the path of pilgrimage, she had to fight for her health for a very long time, about three years. She did not have leg disease, but she could not walk for a long time due to physical incapacity: she was overweight, she smoked, her job was sedentary, and the woman was already 50 years old. But the hour “X” came, when she had to choose a path, one of two: either start getting rid of organs or their parts, and then finally go on pills, including hormonal ones, forever mired in illness, or restore her health, changing the attitude towards the body from passive (surrender to the surgeons) to active - to begin the fight against diseases, which included huge uterine fibroids, low hemoglobin, coronary heart disease in the form of arrhythmia, and spinal osteochondrosis with hernias. Moreover, physically it was unproductive: sitting at a computer with a cigarette for a long time had a destructive effect on the muscles, spine, and joints. In addition, she also had psychosomatic depression: the woman lived alone, and lack of self-confidence intensified the effect of the disease on the psyche.

But she is only 50 years old! And while she is not yet on the pills that deeply. But who needs a sick person? Parents? They can only feel sorry for him if they are still alive. Employees? But they only dream of taking the vacant seat, especially if you are the boss! There is no husband, no children either. What if they were? As popular wisdom says: a husband needs a healthy wife or a rich sister. Adult children, as a rule, live their own lives, and if the children are small, then they still need to be raised! There is prosperity as long as you work. The hospital treats you as long as you pay. And so it is everywhere. And what after the hospital – health? Not at all: only recommendations on taking pills and observation by a local doctor. The hospital has other tasks, the main one of which is to ensure that the patient does not die while in the hospital. Although such an outcome is also possible. I always repeat that I did not see healthy people leaving the hospital - I saw survivors. But I still want to live, because I just got back on my feet, I just started earning good money! There is no husband, but there is a man. I also want to travel. What to do? I rushed to the gym, but without special knowledge, my bleeding only became more frequent and my hemoglobin dropped...

I had a long conversation with this woman. To begin with, she stopped smoking, and instead of smoking, she began to master diaphragmatic breathing while doing exercises on exercise machines. It seems that my heart has stopped bothering me. Then she learned to gradually, step by step, select exercises and loads on them. Over time, hemoglobin stopped falling: of course, exercise machines allow the spine and long bones to throw fresh red blood cells into the bloodstream (and this is also hemoglobin!) thanks to the red bone marrow located inside the bones. It is the red bone marrow that recharges the blood, making it “fresh”, and at the same time renews the lymph.

The woman's mood began to improve. Another ultrasound showed that her fibroids began to... shrink. Still would! The pelvic floor muscles began to work more actively, and phagocytes (the defenders of our body, located in the lymph flowing next to the blood vessels in the lymphatic vessels) began to gradually “devour” the foreign flesh that had “clung” to the muscular lining of the uterus. Yes, this is their role, but for this to happen, it is necessary to activate both blood flow and lymph flow. This means that you need to turn to the pelvic muscles for help, that is, exercises. The pelvic organs are supplied with blood flow from the muscles of the perineum and pelvic muscles (these are the urogenital and pelvic diaphragms), they are helped by the abdominal and back muscles. But to activate this protective mechanism, you first need the legs (for example, the leg press).

The foot is a kind of pump that pumps blood up the leg. The woman had weak feet, close to flat feet, in which Hallus Valgus was still “dormant.” I had to restore the mobility of the foot and its elasticity. Yes, it is difficult, painful and long. But it's real! And three years later, a control ultrasound showed that the uterine fibroids had disappeared. Hemoglobin had long since recovered, fainting stopped bothering me, and my heart started working like clockwork. The woman added aerobic gymnastics to her exercises and as a result lost 20 kg of weight. She changed her wardrobe, and old acquaintances did not recognize her when they met. And only after all this grueling struggle for health did she become interested in pilgrimage.

Therefore, the fact that she walked six hours on the next hike and felt good at the same time is the main thing! Three years ago such a task was impossible! What about the bus? So what? The main thing is to travel the path on healthy legs to the holy places...

Many people want to be healthy, but do nothing to preserve and increase it. Most patients became sick because of an arrogant attitude towards healthy walking as a means of restoring health. There is a car, a bus - why walk? And they sit. And when they finally get up and walk, it turns out that they cannot walk for a long time, especially uphill, through the forest or through deep snow: their legs are weak, their hearts too, and their will remains somewhere there, in a comfortable chair. But they are only 50 years old, not to mention the older ones...

People sitting do not notice that life is in full swing around them, somewhere very nearby. They do not see or do not want to see people in wheelchairs who are fighting for the opportunity to regain the ability to actively move. People sit and think that they are not in trouble: they can, only they need to get out of their chair and go outside, putting on sneakers and a tracksuit and picking up equipment. But they continue to sit! And when they finally go out under the influence of someone on TV or feeling pain in their back, they realize that it is difficult for them to move: they need some kind of doping or fortitude, which is no longer there. And they resign themselves: they think it’s just time for them to go to the pharmacy. And they go there, because they can still overcome this distance, and for now on their own.

There is no need to wait for the walk-behind tractor to lay the track - each track must be laid by the person himself, with his own feet and without complaining about the difficulties of this work!

I'm walking through deep snow. My Fisher skis are designed for good trail running, and they sink so deep into the snow that only the tip and tail stick out. The skis are good and don't break. I didn’t know that the snow was so soft, and I decided to build a ski track. But the snow turned out to be not only soft, but also deep. My wife followed. It was too late to retreat. We, of course, laid a ski track, but we no longer had the strength to ride on it. We drank hot tea in the house, changed into dry clothes and discussed our seemingly unsuccessful ski trip with pleasure and laughter. But we still built a ski track, and that’s the main thing! And the next day we were able to ride along it without falling waist-deep in the snow...

This is what we need to focus on: there is no need to wait for the walk-behind tractor laying the track - each track should be laid by the person himself, with his own feet and without complaining about the difficulties of this work!

High heel - beautiful foot! But is this good? Foot and high heel

I was asked to write about the foot—or rather, foot-related problems. And I thought for a long time about how to correctly convey information about this without boring the reader with anatomical details. Of course, it’s easier for a doctor to delve into the anatomy or physiology of the foot, describe all its bones, muscles, ligaments, arches... This has all already been done, but will such information reach the brain of the reader, especially a girl who has never been interested in either one or the other? third? As Kozma Prutkov said, many things are incomprehensible to us not because our concepts are weak, but because these things are not included in the range of our concepts.

Let's try to apply an associative presentation of the role of the foot in the life of any person. For example, any girl loves beautiful shoes, and even high heels. Of course: the leg visually becomes longer, the posture itself is leveled, since it is difficult to walk in high heels with a hunched back. The breasts also show off their shape favorably, even if they are not large. As my friend, a rhythmic gymnastics coach, used to say: “You have to be able to carry your chest.” And everything else - cosmetics, jewelry, eyelashes and lips - is no longer so important (at least for men) if the figure is slim.

A long-legged girl walking with her head held high always captivates the glances of men she meets. She naturally notices their glances: she likes to attract the attention of her stronger half, and there is nothing wrong with that. But at the same time, the girl is already afraid to wear simple shoes - for example, sneakers. In any case, she always appears at work in high heels and does not think about the consequences of wearing such shoes. And the girl does not pay attention to the fact that when she comes home, with great difficulty and at the same time with great happiness, she takes off the beautiful shoes from her slightly swollen feet in the ankle area and happily walks barefoot along the floor of her home.

The foot is the main spring of the body when walking, and it is a healthy foot that gives elasticity and grace to the gait.

Would you say that this is not so? Have you, dear women, tried to put your feet back into the shoes that you were wearing before the plane flight and which you took off during the flight? Do you know the feeling of despair when your foot doesn’t fit into shoes without a spoon?

The foot is a freedom-loving joint. It is the foot that is the main spring of the body when walking, and it is the foot, when it is in good condition, that gives elasticity and grace to the gait.

But I will still add a little anatomy to my story about the foot. The foot consists of numerous joints, a kind of leg bearings, which, on the one hand, orient the foot towards the axis of the ankle joint. And the ankle joint, in turn, controls the movements of the foot. It is advisable to take this into account. On the other hand, the joints of the foot (“bearings”) change the shape and size of the arches of the foot so that the latter can adapt to uneven surfaces. If the joints of the foot work poorly, then longitudinal-transverse flat feet develop, which will not allow you to wear luxury shoes. And this is also desirable to know. But if a girl or woman constantly wears high-heeled shoes, even low heels, then she should be prepared for such a problem as Hallus Valgus, that is, deformation of the metatarsophalangeal joint of the big toe. Adult women (over 50 years old) understand this very well. But if you carry out regular preventative work on your feet by coming home and taking off your shoes (and not just gymnastics), then such a sad outcome can be avoided.

It's good to know

There are five main joints in the foot: the subtalar joint, the transverse tarsal joint, the tarsometatarsal joint, the cuboid-navicular joint, and the cuneiform-navicular joint. With the help of these joints, the foot performs movements such as flexion and extension. For example, if you stand on the edge of a stair step in a hallway (or in an apartment on a small bench) and, holding the handrail with your hand, rise to your toes and lower yourself, your heel should fall below the line of the step. It's real. After work, such movements should be done at least 10–20 times ( Fig. 1

Rice. 1

Rice. 2

Rice. 3

In addition, the joints of the foot are involved in adduction - the tips of the toes turn inward ( Fig. 2

) and abduction – the fingertips turn to the outside (
Fig. 3
).
For example, you can hold a sheet of paper with your first thumb and middle second finger and try to wave this sheet like a fan. The heel is on the floor. There is another movement - supination and pronation. This is walking on the floor barefoot on the inner and outer edges of the foot ( Fig. 4–5
).

The ankle joint is also actively involved in all these movements. And you need to know this.

Rice. 4–5

Why do you need to know this? These are exactly the minimal labor-intensive exercises that need to be done every day, after returning home and taking off your shoes. How many times and in what quantity to do them, decide for yourself. But after performing such exercises, the foot should smooth out, the swelling, and with it the pain in the foot should disappear. Typically 10-20-50 repetitions of each exercise are required. At the same time, you can work with a gadget: as they say, the more, the better! You can use the time as a guide – it will only take 10–20 minutes.

But there is one more preventive condition: before exercise, you need to immerse your feet in a bowl of water for 5-15 seconds, where you first throw ice from the refrigerator or water frozen in plastic bottles, and then wipe your feet with a dry towel. This should become a habit. Cold water relieves swelling of the feet and reduces joint pain when performing gymnastic exercises.

Foot trainers

But practice shows that these exercises are not enough to maintain healthy feet - I would also like to recommend exercise equipment... Why? The fact is that the foot, and with it the ankle joint, have a huge number of ligaments, muscles and tendons, which, in addition to walking and running, perform other important functions. And these functions are almost impossible to use with simple exercises on the sofa or on the stairs. The most important functions of the foot include:

• balancing function (walking, standing)

• pushing function (acceleration of body weight during movement)

• hemodynamic function (activation of peripheral venous blood flow)

• neuroreflex function (the skin surface of the foot is a biologically active zone, which, when walking, for example, on large stones, on water, on snow or on grass with morning dew, constantly sends impulses to the nervous system to saturate the nerve centers of the brain with information).

Anatomically, the foot has five longitudinal arches: three spring and two supporting. In addition to the longitudinal arches, there are two transverse arches (tarsal and metatarsal) - they are located in the frontal plane with a convex upward. The arches of the foot provide a shock-absorbing function during static loads and walking, and also prevent compression of soft tissues during movement and create favorable conditions for normal blood circulation. It is important to understand that swelling of the feet is the stagnation of blood and lymph in the muscles and arches of the feet. This stagnation occurs because the foot has been motionless (static) for a long time, constrained by a beautiful shoe.

Foot exercises on simulators should be done 2-3 times a week. Such exercises force all the muscles and ligaments of the foot and ankle to work, which will compensate for the stagnation of blood and lymph caused by wearing high-heeled shoes.

Photo 1a

Photo 1b

Now about the shoes. Staying in high-heeled shoes for a long time, which compress the entire foot, can be compared to a plaster splint placed on the foot for dislocations or injuries of the foot or ankle joint. A splint is applied to reduce joint movement and prevent new injuries. That is, when wearing shoes, the muscles (in this case, the feet) do not fully work. And if the muscles don’t work, they atrophy - even every schoolchild knows this! This means that the muscles weaken sharply and blood and lymph have difficulty moving up the leg! As a result, first swelling appears, then varicose veins, and then thrombosis.

Therefore, exercises performed with the foot on exercise machines ( photo 1a, b

) (they should be done 2-3 times a week), compensate for this stagnation quite well, as they force all the muscles and ligaments of the foot and ankle to work.

Gymnastics for the foot: exercises from Bubnovsky

Now I’ll tell you more about exercises for the foot. The best exercise machine for the foot is. ordinary step. Stand on it so that your heel hangs down. Lower yourself onto your heel and, as you exhale, rise up onto your toes. Repeat at least 20 times in one approach, do three approaches. After gymnastics, dip your feet in a bowl of water with crushed ice or take a cold shower.

I always select a daily set of exercises for the foot individually for each patient, depending on his state of health. To do this, many factors should be taken into account: the person’s age and weight, concomitant diseases and a number of other characteristics of his body. But there are a few exercises that I consider mandatory for everyone. I advise you to do each exercise 10–20 times.

Sit upright on the edge of a chair. Rotate your ankle joint.
Raise your toes (heels on the floor). Lower your toes, then raise them again. Try making circular movements with your toes while keeping your heels on the floor.
Then make circular movements with your heels while keeping your toes on the floor.
Lift your knee toward your chest, grab your foot, and straighten your leg through the pain behind your knee. Lower your foot to the floor. Perform this exercise alternately for the left and right legs.

Massage of the feet (you can do it yourself), ankle joint and Achilles tendon will also be useful.

Let's not sugar coat ourselves! Remember that our body is a single whole, therefore, with any diagnosis, be it type 2 diabetes mellitus or coronary heart disease, you need to treat the patient, not the disease. Most vascular diseases develop due to stagnation of the body, so get off the couch and start moving, and then type 2 diabetes will not be scary for you!

Massage as an additional method of improving condition

Massage is an especially necessary and important procedure for poor blood circulation in the tissues. It helps activate metabolic processes, improves overall muscle tone and, as a result, alleviates the condition of arthrosis. Spend 5-10 minutes on your feet before going to bed. First apply a light massage cream to clean skin and follow these steps:

stroking and rubbing, starting from the fingertips, moving to the ankle joint;
finger rotation;
flexion and extension of toes;
stroking with light pressure on the sole of the foot, then the top and sides;
light pats on the heel area.

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Bubnovsky exercises for the foot

Compiled by Victoria Karpukhina

Spine health. Popov, Bubnovsky systems and other healing methods

This publication is not a textbook on medicine. All treatment procedures must be agreed with the attending physician.

Individual approach to a common problem

To determine whether you need to improve your back and joints, let's take a short test!

Try to answer about a dozen questions honestly.

1. Have you reached your forties?

2. Are you overweight (at least 7–10 kilograms above normal)?

3. Does your work day require mobility or do you spend most of your time at a desk or computer?

4. Does your profession involve constant standing or performing monotonous muscle movements?

5. Do you have a habit (or obligation) to carry weights, loading one side of your body?

6. Are you a physically active person? How often do you swim or go to the gym? Do you have time to do exercises in the morning?

7. Are vehicles and an elevator preferable to walking and climbing stairs?

8. Can you boast of good posture, a flying gait, and confident, free movements?

9. Has your height decreased compared to your younger years?

10. Do you sometimes experience stiffness when bending over? Is it accompanied by a crunching sensation in the spine and joints?

11. Do you like to wear high heels?

12. Do you smoke? If you quit, was it less than 10 years ago?

13. Is your body often exposed to hypothermia?

14. Can your internal mental state be called organic, are you not irritated over trifles?

15. Do you experience pain in the neck, back, or lower back? Do you often get headaches?

16. Do you drink purified water just like that, without waiting for thirst?

17. Do you manage to maintain adequate sleep, maintain a diet and balance of nutrition, and arrange active or at least timely rest for yourself?

With most of the affirmative answers to questions 1, 2, 3, 4, 5, 7, 9, 10, 11, 12, 13, 15 and negative answers to the remaining questions of the test, you, unfortunately, cannot boast of good function of the spine and joints : the musculoskeletal system cannot withstand such living conditions! Even if you haven't noticed any outright glitches yet, it's time to give your heroic back some friendly support. If you don’t know how, this book is made for you!

You can be a business person or devote yourself to a creative profession, retire, live your whole life as a skeptic or an optimist, be an impulsive or reserved person, love physical activity or be afraid of unnecessary movements due to physical stiffness (and simply because of laziness!) - your individual path to healing the support system exists and is presented in this book.

Here you will find Peter Popov’s healing method, which can be called “micro-gymnastics”. Exercises from it are based on rocking, stretching, and small tremors. They can be performed by anyone, in any, even very constrained, state. With the help of micromovements, you can reduce the mobility of loose parts of the spine and bring previously immobile areas into work. For many patients, this is the only way to avoid medical reduction of discs.

Strength rehabilitation methods of Sergei Bubnovsky and Valentin Dikul for seriously ill people do not need recommendations. Their authors have proven the effectiveness of the methods by their own example and have many students and followers in our country and abroad.

Preventive recommendations by Paul Bragg and Katsuzo Nishi have long become classics in working with a tired spine.

Less known in Russia, the technique of Matthias Alexander was at one time very popular in Western Europe. And it still remains the alpha and omega of a meaningful attitude to motor function.

Traditional oriental gymnastics qigong and yoga have gained enormous popularity due to their powerful general health-improving effect on the entire body. They require attention, concentration and slowness.

If you are young, energetic and not yet ready for the slow practice of internal sensations, use Russian Health. This invigorating gymnastics is recreated from a system of exercises that allowed our ancestors to build strength and maintain confidence throughout their lives.

Treatment of flat feet according to Sergei Bubnovsky: review of effective exercises

Treatment of flat feet using the Bubnovsky method is a specially designed gymnastics that helps strengthen the muscles and ligaments of the foot, improves blood flow, ensuring the supply of nutrients and accelerating regeneration. The patient begins to get rid of unpleasant symptoms at an accelerated pace. It is used in combination with physical therapy for problems with arches of the feet - pain, swelling, discomfort when wearing your favorite shoes.

The essence of Bubnovsky's technique

The healing system is aimed at treating chronic neurological and orthopedic, inflammatory diseases of the spine, large and small joints without drugs, wearing corsets, or surgical interventions.

Bubnovsky’s technique covers the development of muscles and ligaments according to the “floors” of the body:

first - feet, legs and pelvis;
the second - the abdomen, chest and back;
third - shoulders, neck and head.

To force blood to move upward (from the legs to the head) through the muscles as actively as it goes down, you need to include the muscles of the first floor in the work, i.e. lower extremities. In this case, the joints of the legs are included in the work. Then they activate the work of the pectoral muscles, abdomen, and back to get rid of pain in the spine. Only after this comes the turn of the cervical spine, arms and shoulder joint.

It is necessary to select for the home complex those exercises that will be ideal for developing the spine or large joints, eliminating pain syndromes without the use of painkillers.

Advantages and disadvantages of treatment according to Bubnovsky

All treatment methods for flat feet have pros and cons. Before you start exercising, you need to evaluate all the advantages and disadvantages, consult a doctor and familiarize yourself with the rules of training.

A natural method of healing through movement.
Relative cheapness: unlike therapeutic methods, the cost of training on the Bubnovsky simulator requires less money, and gymnastics can be performed at home.
Elimination of the root cause of the disease. Modern therapy for joints is aimed at reducing pain and inflammation, which tend to reappear.
Improving the functioning of the hormonal system.

Along with the advantages, treatment with Bubnovsky gymnastics has disadvantages: the likelihood of “catching” an aggravation during training, especially during the inflammatory process. Traditional medicine is aimed at eliminating inflammation. Only after treatment is it possible to start training.

One of the main disadvantages of treatment is the lack of effectiveness of the technique for acute pain. The patient may only get worse from such training.

Gymnastics for arthrosis of the feet: a set of exercises

Any joint disease requires a complex of therapeutic measures, which must include physical therapy. Gymnastics for feet with arthrosis helps strengthen the muscles around the joint and improve blood circulation, which leads to slowing down destructive processes and reducing pain.

Content:

It is better to start physical therapy when there is no severe pain. First, passive movements are used, then, gradually, as the pain decreases, they move on to active exercises.

Review of effective exercises for treating flat feet

Exercises for flat feet according to Bubnovsky are a gymnastics complex that is suitable for eliminating the disease and preventing it in the future. If the patient has overcome the disease with the help of technology, it is worth continuing to perform the exercises according to the instructions to keep the foot in good shape.

Sitting on the floor, bend one leg at the knee and lift the knee up without lifting your foot off the floor. Place your other leg sideways on your knee so that your ankle hangs down. Rotate your foot in both directions. Then repeat this exercise for the second leg. Perform 15-20 times for each direction.
Stand with your toes and pads on a low stand: your heels should hang down. Holding onto any support, rise and fall on your toes, reaching the highest and lowest points. Perform at least 50 repetitions.
In a standing position, spread your legs 10-15 cm wide, turn your toes slightly inward. Start walking quickly, without lifting your toes and pads from the floor, and bending your legs at the knees. Walk in place for about a minute, keeping your back straight.
Lean on a wall or chair with your right side. Bend your left leg and place your foot on the inner thigh of your right leg. Perform pressing movements with your foot on the thigh, then press as hard as possible and hold the position for at least 20 seconds. Then turn around and repeat the exercise for your right leg.
Walk up the steps, but when climbing, lean only on your toes and perform springy movements with your foot on each step.
Sitting on the floor, place round objects (orthopedic balls) under your feet and roll them along the floor.
In a sitting or lying position, raise your legs, keeping them straight, fanning out your toes. Hold the position for 5 seconds, relax your limbs.

It will be useful to walk barefoot on large pebbles - on the beach.

The simplest exercises of Bubnovsky’s joint gymnastics

These sets of exercises are ideal for people suffering from musculoskeletal pathologies in the acute stage (except for some exercises), as well as for preventing the development of diseases.

This complex is prescribed for problems with the hip joints.

1) Lie in the “on your stomach” position. Legs should be straight, arms at your sides, parallel to the body. As you inhale, lift one leg slightly. The angle of inclination should be no more than 12-15 degrees. Hold the limb in this position for 25-40 seconds (depending on the state of health and well-being at the moment).

2) Position as in the previous exercise. Add some dynamics. Now you need to do exercise 1, but instead of maintaining the position of the limb, you need to change legs every few seconds, raising them and lowering them.

3) The starting pose is identical. Raise both legs up to 20 degrees relative to the floor. Hold your limbs in this position for about a few seconds, then spread them apart and gently lower them. It is important not to make sudden movements.

4) Lie on the floor, “on your side” position. Bend your leg (at the knee joint), the other leg is straight. Raise your bent leg relative to the floor 50 degrees. Hold the limb in this position for several seconds. Then slowly lower your leg and return to the starting point. Perform an identical exercise with the opposite leg.

5) Take a “sitting on the floor” position. Straighten your legs. On the count of “one”, bend over to your feet, trying to reach your toes and grab them with your hands. Stay in this position for a minute or two, return to the original position

When performing such exercises, it is important to maintain smooth and unhurried movements to avoid pinching of nerve endings. To make it easier to perform, refer to the photo of Bubnovsky’s joint gymnastics. It shows the correct starting positions for performing gymnastic “exercises”:

Do each exercise 7-12 times.

What exercises are not recommended:

• Long walks.

• Intense leg flexion at the hip joints.

What are the contraindications for performing complex No. 1?

Not everyone can do these exercises. There are absolute contraindications:

• GB (hypertension) II degree.

• Heart problems.

• Recovery after surgery.

• Beginning of the menstrual cycle.

• Hernias localized in the abdominal cavity.

• History of recent femoral fracture.

Suitable for developing and improving nutrition of the knee joint.

1) Lie on your stomach. Raise your left leg 10-20 cm from the floor. Hold in this position. Do the same with the right leg.

2) The starting pose is identical. Bend both legs at the knees. On the count of “one”, raise one of the legs as high as possible, hold for 10 seconds, on the count of “two” lower the limb and return to the original position. Perform the exercise with the second leg.

3) Sit on a chair. Take a relaxed position with bent knees. On the count of “one”, straighten your leg at the knee and lift it slightly. Hold on weight for 15 seconds. Repeat the exercise with the other leg.

4) Starting position - standing. You need to rest your hands on the chair (back). On the count of “one”, smoothly rise onto your toes and stay in this position for 10 seconds. On the count of two, lower yourself onto your heels. Continue 5-7 times.

5) The position is identical. Stand on your heels and hold for 10 seconds. Lower back onto your feet.

6) The situation is the same. Stand on the toe of one leg, stretching it out as much as possible. “Roll” onto the second leg.

7) Rub your knees in a circular motion for 2-5 minutes. This massage helps the knee to relax.

Exercises should not be performed if there is an active inflammatory process in the knee area. This is fraught with complications. You can do gymnastics only during remission or as a preventive measure.

Designed to develop the spinal column.

1) Take a lying position. On the count of “one”, raise both legs as high as possible, feeling the tension in the lower back. Hold the limbs in this position.

2) The situation is the same. Bend your legs, press them to your stomach. Stay in a new position.

1) Stand up straight. On the count of “one”, sharply raise your shoulders as high as possible. On the count of two, lower your shoulders.

Rules for conducting therapeutic and preventive exercises according to Bubnovsky

A number of tips are offered that will make your training more effective. Compliance with these rules protects your feet from unexpected injuries and worsening of the disease.

The main rule is that it is forbidden to practice according to the system without consulting your doctor. Not everyone receives indications for training: there are prohibitions that require additional treatment before starting training. When your doctor approves the workouts, you need to start them carefully, without overloading. Observe the following rules:

If severe pain occurs during training, stop the exercise. Consult your doctor;
perform the complex every day;
Before starting the workout, do a light warm-up: take your foot in your hands, gently stretch it - this will warm up the muscles;
after completing all exercises, rest will be required;
Drink purified water during training;
During class, monitor your breathing - it should be even and calm;
limit the load in the first days, then increase it step by step, adding new exercises or extending those already remembered;
do gymnastics in the morning.

In the future, you can refuse the help of specialists and study on your own.

Contraindications to the technique

Each case of flat feet is individual, and the fact that Bubnovsky training helps some people does not mean that it will help others. There are a number of contraindications:

infections or inflammatory processes;
ruptures or other mechanical violations of the integrity of ligaments, tendons, muscles;
pre-stroke, pre-infarction condition;
recent surgery;
a ban on sports from other specialists, for example, from a gynecologist in case of uterine bleeding;
presence of cancer;
fractures of the bones of the foot or leg;
epilepsy.

Proper training is the key to recovery. If you follow all the rules, Sergei Bubnovsky’s method for flat feet will help adults, children and the elderly, speed up the treatment of foot deformities, tidy up the longitudinal and transverse arches, eliminate the need to take medications every day, make compresses and lotions, and suffer in shoes with uncomfortable soles.