Low instep can be congenital or acquired, and it can also indicate problems with the structure of this part of the body. When practicing dancing, many try in vain to at least visually increase the rise, but for real results there are several effective exercises.
Instructions
Step 1
Walk on a hard surface on your toes for 5-7 minutes every day. The muscles take on much more stress and begin to stretch. Don't be lazy. Regular exercise is the key to success.
Step 2
Walk alternately on the outside and inside of the foot. Physical education lessons at school were not in vain - now you know how to do many exercises to strengthen the foot. They will also help increase her lift. The exercise should also be performed on a hard surface, daily for at least 5 minutes.
Step 3
Grab a pencil. Sit on the couch with a pencil or pen on the floor next to it. With the toes of one foot, without helping the other, grab and lift the pencil.
Step 4
Do a foot massage - on your own or with a specialist. The second option is better in that the development of the muscles of the foot will be more professional, and therefore more effective.
Step 5
Roll the bottles. Take two glass bottles, sit down, put your feet on them and roll them on the floor with just your feet. The more difficult option is to stand near a wall, rest your hands on it, stand on two bottles and roll them in a standing position. A chair can be used as a support.
Step 6
Pull your socks. Constantly and in any convenient situation. Take off your shoes and carefully pull your toes forward. Do this at home, work, and school. Only consistency will give an effect.
Step 7
Place your leg upside down on the bench, stretch it out, support yourself with all your weight and begin to stretch. At the same time, the toe stretches forward. Proceed slowly and carefully so as not to accidentally damage the ligaments.
Step 8
Use orthopedic insoles. Special insoles have an anatomical shape of the foot. Find the one that is comfortable for you at the orthopedic store with the help of sellers, wear at least three hours a day.
