“A man has feet like a tree has roots. Trees wither and their roots fail first, and people’s feet fail first when they get old .” Feet play an important role in the human body. The ancients said: people have four roots, namely, nose root, breast root, ear root, foot root. “The nose is the root of the seedling’s orifice, the breast is the root of the zongqi, the ear is the root of the divine mechanism, and the foot is the root of the essence.” It can be seen that the nose, ear and milk are only the cohesive points of essence, while the foot is the total collection point of essence. View of the clinical, the mind is clear, light and healthy steps are healthy characteristics; and head heavy, feet swollen, hard to perform, for the body of the body of the disease. Therefore, ancient and modern health, fitness methods in the foot exercise is extremely important. Life because we do not pay enough attention to their own posture, or do not know how to correctly stand on our foot arch caused by the impact is very large, such as leg deformation, hip sagging and so on. The strength of the calf muscles also has a great impact on the arch of the foot. The inversion, eversion, toe flexion, dorsiflexion, etc. of the foot require the synergy of various types of muscles to accomplish the movement of the foot. The arch from A to B is called the medial arch, which is an elastic arch; the arch from A to C is called the lateral arch, which is a supporting arch; and the arch from B to C is called the transverse arch, which is a balancing arch. The role of the arch is that when we do standing, running, high jump and long jump and other sports, the arch of the foot will bear the weight to the four sides of the dispersion, the sole of the foot is like a spring, so that people in a variety of activities in the flexibility. Flat feet Flat feet are divided into structural (congenital) and functional (acquired), the functional type belongs to the pseudo-flat feet, more is the calf and sole of the foot muscle weakness caused by the collapse of the inner arch of the foot, when we do not force our feet, the arch of the foot appeared, when we stand or squatting the arch of the foot disappeared, in this case, we can improve through the targeting of certain muscles training. Harm: The pressure of the body will fall around the big toe, walking is easy to form the inner eight, in the long run will make the inner ankle collapse, but also cause the knee joint discomfort and even pain. At the same time, because the body is a whole, the inner eight tends to make the thigh muscles rotate internally, which causes pelvic rotation and pelvic height! How to adjust? Always remember to adjust from the whole. 1. Soak your feet. Soak your feet to the position of your knees to relax the muscles of your calves, then gently massage them and do some exercises of hooking your toes and stretching your toes. 2, toe grabbing towel. Throw the towel on the ground and use your toes to give a grip. Practice to the end can try to clip peanuts. 3, feet on the prickly ball (physical therapy ball) or golf ball. Put the ball on the soles of the feet, rolling back and forth, to loosen the fascia of the soles of the feet, and then the soles of the feet strength exercises. High arches People who walk in an outward-facing position are more likely to develop high arches, and most people with high arches have an outward-facing position. The soles of the feet are arched, like an arch bridge. Harm: Pressure falls on the outside of the sole of the foot, and walking in an outward-facing position makes the outside ankle and knee feel painful and hard, and in serious cases, it can lead to external rotation of the hip joint and posterior pelvic tilt. How to adjust? As with flat feet, the main thing is to relax the soles of the feet first and step on a spiked ball (physiotherapy ball) or a golf ball. Put the ball on the sole of the foot and roll it back and forth to loosen the fascia of the sole of the foot. In fact, we don’t have to train very rigorously in life, toe spreading is a relatively simple exercise. The most important thing is that you have to “play” with your toes, such as massaging your feet, inserting your fingers between your toes, etc., to develop an independent perception and awareness of each toe. Instead of “practicing”, it is more like awakening, i.e., bringing the sleeping toes and feet back to life. With this conception you will not rigidly try to “spread” your toes on a flat surface, but rather “splay” them. Also, move your toes frequently during practice time and during the day to enliven them: lifting, lowering, and individually twisting one toe at a time. With all this awareness and making it a habit, not only will your feet be healthier in a deconditioning sense, but your nervous system and even energy lines will be optimized as a result. Thus, coming to increase awareness of the soles of our feet and build better arches. Care for your feet, care for your health! Let’s do a simple foot exercise game together! Scissors, Rock, Paper for the feet. 1. cloth 2. rock 3. scissors