Correct foot placement when walking. Correct gait - five main mistakes. Foot placement: how exactly your shoes wear out

From how much you have good posture and the way you move depends on the impression you make on others. The exercises described in this article will help you learn to walk correctly.

Good posture

Posture and etiquette are interconnected, since you will be judged by

The ability to present oneself in society includes the absence of a stoop, straightened shoulders, straight legs and slightly toned stomach. You don't have to be a stunning beauty to develop these skills and impress people.

You can be considered a well-mannered person without good posture - this works with people who know you well. And yours fit figure with shoulders back and a straight back - an indicator of self-confidence, relative success and your in a healthy way life.

Check your posture using these points:

1. You keep your back straight and relaxed. At the same time, your appearance does not give the impression that you swallowed a stake.
2. Your shoulders are straightened.
3. Your head is neither pushed forward nor tilted back. It is as if it is a continuation of the straight line of the spine. You don't pull your head into your shoulders like a turtle. Your neck is straight and your chin is slightly raised.
4. Your stomach is slightly tucked. But at the same time, you don’t strain him on purpose.
5. You stand on straight legs, but they are not straightened excessively.

How to walk correctly and beautifully

Every girl dreams of learning to walk correctly. The same knowledge is necessary.

The usual “everyday” way of walking differs from the beautiful gait of fashion models who have been developing their skills for many years.

Just learn a few rules:

1. Be mindful of your posture while walking.
2. Try to keep your feet approximately hip-width apart. Having your legs too wide apart when walking will make you walk like a duck - waddling. It’s also not a good idea to place your feet too narrowly - this position is unstable, and the steps will turn out to be small, mincing, which also doesn’t look beautiful.
3. Let your body sway slightly in time with your steps.
4. Don't swing your arms too much. The bend in the elbows should be subtle. The arms are slightly pressed to the body. The fingers are relaxed and almost straight.
5. When walking, the feet lift off the asphalt surface and do not shuffle or drag.
6. When taking a step, we first step on the heel and smoothly transfer the center of gravity to the toe.
7. To avoid clubfoot, try to place your feet parallel to each other while walking, or point your toes slightly outward.
8. When walking, men's legs are placed in two lines - this is very noticeable in the snow in winter. A woman's gait looks beautiful if her legs walk in one line. You can practice at home - lay out or draw a straight line along which you will walk, and place a thick book on your head.
9. Women are not comfortable with too wide strides. Optimal length: 60 cm.
10. Women's hips When walking you should not wobble!

Even half of these will help you develop a beautiful gait.

A woman’s beautiful gait is a sign of emotional balance and self-confidence. It is not difficult to learn to possess your own body, without semen and without repeating the movements of men. A harmonious step favorably emphasizes the dignity and gives the body grace and lightness. A confident lady with a beautiful posture attracts the gaze of men and encourages them to look behind them. It is not necessary to take a fashion model course; the runway walk is unlikely to be useful to you in Everyday life. Let's consider important aspects that will help you learn to walk beautifully at home.

Method number 1. Correct posture

1. The main feature of a beautiful gait is the presence of correct posture. A straight back, straight shoulders, raised chest, tucked in stomach are the key to success. If you can learn to behave this way, consider half the job done.
2. It is important to understand that posture is the habitual manner of holding oneself both standing and sitting position. For this reason, it is necessary to correctly evaluate own body in front of the mirror.
3. Press your back against the wall, press your heels, shoulder blades, back of your head, shoulders and buttocks to the surface. After this, move away half a meter and stand in front of a mirror. Remember what the correct posture should be, return to the starting position. Carry out similar manipulations 6-7 times a day.
4. In cases where you do not find correct posture, try to get rid of slouching. Prepare a thick book or bag of fruits/cereals, place it on the back of your head, and walk around the apartment for 10-15 minutes. Hold the “equipment” so that it does not fall off. Over time, you will notice changes.
5. One more main feature Correct posture is a state of weightlessness. When you have mastered the position of a straight back, turned shoulders and a tucked in stomach, try to relax. If you keep your body tense, from the outside it will look like you swallowed an aspen stake. The compressed muscles are transmitted to the gait, as a result of which the latter will look unaesthetic.

Method No. 2. Beautiful gait

1. After mastering correct posture, you need to move on to setting your step. You can start exercising on your way to work or practice at home. In the first case, manage your time so that you have at least half an hour left. Walk slowly and watch your movements.
2. A beautiful gait involves placing your toes in different directions, while your heels are at the same level - an even straight line. Don’t try to do a figure eight like the catwalk models; no one will appreciate this in everyday life. You should also not walk too wide, imitating a man's walking.
3. Remember once and for all - the leg leads the body, and not vice versa. There is no need to try to move your body forward, otherwise the gait will not be smooth, since jerking suppresses grace. Avoid jumps that occur because you suddenly land on your heel.

Method No. 3. Mastering Heels

1. After basic knowledge With regards to posture and correct gait, you can begin to master walking in heels. A common mistake that girls make is to place their feet with their heels apart and toes inward. This mistake puts the legs on wheels, making the gait seem clubfooted.
2. In addition to the error described above, many girls, for unknown reasons, place their foot first on the toe and then on the heel. In turn, such manipulation provokes the “grasshopper” syndrome: half-bent knees spoil the whole impression.
3. To avoid making mistakes, keep straight the leg on which the center of gravity is transferred when walking. You should not buy high-heeled shoes for studying if your calves are not toned enough. Start small: 6-8 cm is enough to master this technique.
4. After half a month regular training increase the length of the heel, but at the same time reduce its thickness. Ideally, you should arrive at a stiletto heel that is about 10cm long.
5. Train at home for half an hour, then gradually start going outside. You can visit the nearest cinema or go to the grocery store. The main thing to remember is that walking in heels for more than 3 hours a day provokes varicose veins veins and swelling.

Exercises for a beautiful gait

1. Press your heels against the wall, point your toes out to the side, and lift your chin up. After this, begin to slowly move away, trying to maintain the original position. Perform 10 approaches, then repeat the same manipulations, but with a heavy book on your head. Do a simple exercise 2-3 times a day.
2. Many people know that dancing helps you become more graceful and lighter. For this reason, it is recommended to master not sports styles, but, for example, waltz, salsa or tango. Firstly, a sensual partner will be an excellent addition, and secondly, training will take place unnoticed and with pleasure.
3. If you can't enroll in a dance studio, take lessons at home. For 10-14 days, study for 1 hour, watching videos on the Internet. Try to perform the movements correctly, do not cheat. After the specified period, put on your heels and start all over again.
4. Psychological techniques will help you find your gait. On your day off, wear a beautiful dress and heels, walk around the apartment, drinking tea and doing household chores. It is much better to transform into underwear or a dancer's costume; such manipulations allow you to relax, feel confident and sexy.

It is not difficult to learn to walk beautifully if you have sufficient knowledge and adhere to simple techniques. Like any other business, there are specific features that need to be taken into account. Start practicing good mood, repeat the exercises several times daily. Believe in yourself and be irresistible!

Video: how to learn to walk in heels

Absolutely everyone wants to have flexibility healthy body. To realize this dream, the most determined ones go to do wonderful exercises in the gym, knead their sides in the spa, or drink all kinds of dietary supplements, etc.... But even if we are very disciplined, for example,We do sports for 1 - 1.5 hours daily, these total 7 - 10 hours a week are adjacent to 120 hours of our normal lifestyle... That is, all these active activities They only compensate for our usual tension, but do not give much effect.

You can help yourself only by mastering the great art of walking, sitting, standing. And to learn to perform these three skills correctly and consciously, you need boring daily discipline :)

How to sit correctly?

To find out if you are sitting correctly, answer these questions:

Do I sit at right angles to my body on both sit bones, or do I prefer to lean more on one of them?

Do I put one foot on top of the other, and if so, which foot do I usually put on top?

Do I “sag” or do I tend to sit upright in a rigid posture?

Are my feet touching the floor, or are my legs extended forward or under the chair? (If so then Bottom part back is overly tense).

Do I always lean against the back of the chair? (In this case, the back muscles do not work at full strength and gradually lose their elasticity).

It is important to understand that none of the described poses can be called incorrect. For a time, our body can adapt to almost any position; but if it becomes habitual, constant tension accumulates in the muscles, which negatively affects our musculoskeletal system. Therefore, it is important to use different sitting positions, unloading the muscles, but in general stick to the golden mean.

Figure 1, “a” and “b”, shows postures characteristic of many people; in figure “c” is the optimal pose: not “settled” and not rigid..

If we sit for a long time in an incorrect posture, it leads to serious functional disorders in our body.

For example:

The first pose creates a stoop, an increased bend in the thoracic region

The second pose will lead to stress in the lower back.

Both positions will have a detrimental effect on the functioning of the spine, and will most likely provoke the appearance of hernias, pain and mobility impairments, malfunction of the gastrointestinal tract and other internal organs due to their displacement or compression.

How to avoid these unwanted changes in posture and body?

Start lining up correct posture on a chair at home, in a calm environment, using a mirror, according to the Alexander method:

Place a chair in front of a mirror and, without looking in the mirror, sit as you usually sit.

Look in the mirror to see if your perception is true; how you sit.

Again, without looking in the mirror, try to sit as straight as possible.

Repeat this daily for a week.

It is useful to remember that it is unnatural for humans to sit for long periods of time, and that very few chairs conform to the shape of the human body. Therefore, if you have to sit for more than 4 hours, get up every 2 hours, stretch and walk for at least 15 minutes. Sometimes it's useful to walk instead of driving.

There is much more tension in your back when sitting than when you stand. Many seats, such as those in cars, are tilted backwards, encouraging the occupant to lean forward, but in order to counter this urge the driver has to force himself to stay upright. A special orthopedic pillow will help here.

How to stand correctly?

To understand whether you are standing correctly, answer the questions:

1. Am I leaning more heavily on one leg than the other, or is the weight distributed evenly on both legs? (Even if it seems to you that you are evenly balanced, try to lean more heavily on one leg, then return to your previous position. Which position you feel more comfortable in will determine your tendency).
2. Do I put more weight on my heels or the balls of my feet? (This will help determine whether you are leaning forward or backward.)
3. Do I rely more on the outside or on inner part feet? (Note that this may be different for each foot. Thus, the left foot may have support on the outside and the right foot on the inside.)
4. Do I forcefully straighten my knees from excess tension, or do they relax and buckle?

In other words, if, for example, you tend to rely more on left leg, and on the outer part of the foot, then consciously increase this emphasis. After a few minutes, the whole body feels as if it has lost its balance. This sensation is always inherent to us to some extent, but we are not aware of it, since habit dominates over the kinesthetic sensation (the sensation that determines our position in space).

The desired changes begin with the awareness of how we stand.

How to learn to stand correctly without feeling lower back pain, fatigue, numbness...?

The feet should be parallel.

The foot takes the weight of the body and distributes it through these support points (see Figure 2 below).

The pelvis is in a neutral position. This way the joints are one on one, the tissues of the hip and knee are not pulled together.

The sacrum is relaxed and lowered, the lower back is in a straightened position, not tight.

Rib cage located exactly above the pelvic bones.

Rice. 2 Three points on the foot that should touch the ground to create a “triangle effect” that helps maintain balance.

Use a mirror when adjusting your position

Stand in a comfortable position with your eyes closed in front of a mirror.

Open your eyes and see if your posture actually meets the requirements described above.


Close your eyes again and try to stand in front of the mirror so that your body is perfectly balanced.

Open your eyes again and check whether your sensation corresponds to reality.

Repeat all these steps, turning your side to the mirror.

How to walk correctly?

To check whether you are walking correctly or not, take a test:

Observe whether you get tired after 20-30 minutes of walking at a normal pace. If after this you want to sit down, lie down, or lean against it, then you have overloaded your joints and have an unhealthy walking pattern.

Film yourself and watch:

• Where in your body do you start your stride?
• How naturally and easily do your arms and body move, if at all?
• What position are your torso and head relative to the vertical axis?
• At what level are your eyes?

Focus on the following criteria when walking

A healthy gait is characterized by lightness and mobility. Here is what Moshe Feldenkrais writes about optimal movement: “Thus, a movement is optimal and harmonious when, at any given time, each of its components is performed with optimal speed and adequate effort.”

Also, complexes of wave dynamics, synchrogymnastics and somatic exercises help to return the correct biomechanics to walking.

And remember that improper walking destroys joints. If you have flat feet, use shock-absorbing insoles to balance the load.

In conclusion, remember that by dramatically changing your movement pattern, which has developed over the years, you can create even more tension in the body. Therefore, use a gradual, gentle approach, and your body will respond with gratitude and good health!

How to attract a man's attention? First of all, a beautiful gait, says psychologist and relationship coach Yulia Lanske. Is it possible to learn to walk so that people pay attention to you? And what common myths prevent women from learning to walk beautifully? All the most important things about a woman's gait - and exercises to practice walking beautifully.

Marilyn Monroe was once complimented: “You have such beautiful gait. Who taught you to walk like that?" "Nobody," she answered. “Like all children, I started when I was one year old, and since then I haven’t taken lessons from anyone.” That’s right, she didn’t, although they teach how to walk beautifully in many courses, but she had a flair for how to present herself deliciously. there was a year she, of course, did not think about it, but then she used her natural grace to the fullest.

And another example, the opposite. “She’ll swear all over, tie herself in a knot, shrivel up like an old torn shoe, and then she’ll go to work, as if she’s driving in piles,” secretary Verochka from “Office Romance” very accurately described average women who absolutely do not know how to “walk from the hip.” .

The same woman can walk differently - faster or slower, she can partly or lengthen her steps, she can swing her arms, she can put her hands in her pockets, and she can carry bags of food in both hands - this also affects her gait.

You can judge a woman’s state of mind by her gait. When everything works out, the mood is high, we fly, when everything is bad and terrible, we trudge along like old nags, raking with our feet.

Remember, when walking, men are attracted to women by the breasts, not the nose, forehead, head, chin, shoulders, hips or knees. Of course, when you take a step, your straightened leg will appear first, but the bottom of your leg is not at the man's eye level. Your breasts should be the center of attention; a man’s gaze should fall on them.

Try experimenting and see which part of your body is the most “prominent” in the way you walk in life.

A beautiful gait involves slightly turned out toes: the starting position is heels together, toes apart, full knee straightening and a straight back. If you slouch when walking, it makes you look older and makes your breasts smaller, turning a size zero into a size minus one. The chest does not stand, but hangs on the belly. Some people walk leaning forward, and just in case they peck their nose - such a “birdlike” gait also does not add charm. Others go to bent knees, trying to balance the heavy bottom.

Myth two: a beautiful gait is only possible in heels

The way we walk depends on the shoes we wear. Heels are great, but not everyone knows how to walk in heels. If heels interfere with a woman, it is immediately noticeable - her movements become constrained, it seems that most of all their owner is afraid of falling. Solution: having bought shoes with unusually high heels, first wear them at home (the neighbors downstairs will tolerate them), then in the office, and only then go outside. I can’t help but say that constantly wearing high heels deforms the foot. Alternate shoes - heels for going out and heels for every day, lower.

Many women walk with their legs spread wide apart. This is a man's gait. A woman's gait is walking along one line. It helps to “shape” the female silhouette - the hourglass.

If you stand or walk with your feet shoulder-width apart, your silhouette will be rectangular - masculine. And if you narrow your gait and teach yourself to walk along a narrower path, such a gait will promote a triangular shape - feminine.

A man's gait is developed by those who prefer sneakers or flat shoes and paddle on the “ski track”. I don't argue, the sneakers are comfortable. But - while jogging or when you are going out of town for a barbecue.

The ideal option is a free sliding gait. The length of your step depends on what's on your feet, but you shouldn't mince in any case, but you shouldn't take too wide steps either. Never do sudden movements, they carry nervousness, and this cannot attract a man in principle. Try to lengthen your stride and point your toes slightly so that your graceful foot does not stick out like a poker and become loose.

Myth three: you need to learn how to walk from fashion models

When assessing a woman’s movements and her gait, I usually distinguish three directions: down, forward and up.

Down is when you walk as if you are marching, pressing your feet into the ground. There is no need to talk about the beauty of the movements here. There is only one thought: how hard it is for you, how many worries you have, what a man there is, I wish I could get home as quickly as possible.

Forward - this is how fashion models usually walk. Despite the fact that their hips are actively working, often the pelvic bones protruding from thinness are pushed forward, the figure seems inanimate, or rather, “cartoonish” - there is little natural movement in this gait.

Do not take the gait of fashion models as an ideal. They move in a polished, practiced, dry manner. It is important for them not to show themselves, but to focus on their clothes. Your task is the opposite. The fashion model’s gait is in no way connected with the image of a wife or the image of a mistress. I would call this gait “working” - for the catwalk, but not for everyday life.

And, finally, up is the optimal choice: the figure is pulled up, the head is raised, you are not walking, but are easily carrying yourself. Not the burden of worries, not the dress you are wearing, but yourself, the very best. With such a gait you are carried away muscle corset backs. Learn to stretch upward, and you will feel like a bird preparing to fly.

If you get used to reaching up towards the sun, it will be easier for you to control your movements and maintain balance, and it will be much easier to walk. Positive emotions will unconsciously turn on, and when an interesting man appears next to you, you will be able to turn on and get into the field of view, no matter what your mood was seconds before his appearance. After all, the body is already moving with a flying gait, and turning on a smile is a matter of seconds.

Your gait does not depend on your weight. You can be plump, but at the same time graceful, “tasty,” as men will say. And you can be thin, but walk like a wooden Pinocchio.

Our gait is influenced - at the subconscious level - by clothing. We wear sports or military style clothes - there is more freedom or strictness in movements. Romantic style presupposes fluidity; evening wear requires classic precision in every gesture. The chosen style gives rise to an image, and the image presupposes transformation, including a change in gait.

Of course, it doesn’t happen that you get up in the morning and immediately swim like a swan - if your gait is far from ideal, you’ll have to work on it. You can start with the simplest thing - morning exercises, including abdominals. Beautiful posture and a beautiful gait are practically the same thing.

I have a course called "The Grace of a Luxurious Woman." At my request, the course participants made videos for me. They came to the store, put on different outfits, left the fitting room and asked the consultants to film a short passage on their phone. And then I watched these videos and suggested what to pay attention to: where the center of gravity is, where it is shifted, how the arms work, how the legs work, and so on.

Myth five: only long legs are beautiful

I want to refute the persistent stereotype that only beautiful people are long legs. Not at all! It often happens that long-legged woman walks like a heron. And there are women with “average” short legs, but they will walk so gracefully that men will not take their eyes off them.

Learn to attract men's attention to your legs. For example, I have thin ankles and toned calves because I was involved in folk dancing. My legs are short. When I stand on heels, my thin ankle looks very beautiful, and knowing this, I try to show it off. I don’t like everything from the knee and above, and since I don’t like it, I try to choose shoes and clothes so as not to focus attention on the thighs and hips. But if you beautiful hips, then you need to show and emphasize them. You are the mistress of your body, so manage it in such a way that you yourself are pleased. And to others.

Exercises for a beautiful gait

1. Stand with your back to the wall so that your shoulders, shoulder blades, buttocks and heels touch the surface. Chest forward. Stand like this for a few minutes, remember the position of the body with your muscles. Stretch the top of your head 2-3 centimeters up. Try to maintain this posture when walking and sitting.
2. Walk around the house with a book on your head. This way you will learn to maintain balance and practice a graceful gait. The main thing is not to get too tight. You should carry the book casually, without thinking about it.

Technique "Enter with the chest"

How to make your chest lead your walk? Try the door experiment - approach the door at a distance of one step, close the door so that with a slight push you can open it.

Start moving forward, take small steps, try to push the door with your chest. Do this exercise several times. Naturally, in life you don't need to open doors with your chest, but this technique is necessary to feel what it means to carry your chest forward.

Technique "Honey"

I recommend performing this technique under slow music. Imagine that you are immersed in honey or in thick water, and you have to go. You are all soaked in this honey, the honey is viscous, and your movements become slow. It’s like a golden glow emanates from you. Listen to the inner music of the body, to the slowdown. Add touches - to a handbag, a neckerchief, a chain, a strand of hair or lips - experiment!

This technique especially helps women who are constantly rushing somewhere and thinking about anything but themselves. Add sensuality, beauty to your gait, feeling every cell of your body and exude honey around men!

Comment on the article "How to learn to walk beautifully? 5 myths about women's gait"

How to learn to walk beautifully? 5 myths about women's gait. Beautiful posture and beautiful gait are practically the same thing. I have a course called "The Grace of a Luxurious Woman." This really boosts self-esteem, mine just blossoms and tries harder...

We urgently need to learn how to use stilettos and all sorts of similar crap like spirals and so on. How to learn to walk in heels. A good place to start is by choosing mid-heeled shoes with an ankle closure.

unfeminine girl. My daughter is 11 years old. He walks terribly - with such a peasant's waddling gait. Although it is very beautiful in itself, this gait kills everything. People call her "boy" even if she's wearing a skirt. I've tried 4 dance sections in my life (nothing in one...

It’s a myth that dancers don’t have problems with posture, but there are others: (from there, from dancing.... I have a daughter who goes to dancing for 10 years. She masters everything much more slowly than others, but in But to quit dancing , which give posture, smooth movements, gait, etc. we definitely won’t.

Gait. Serious question. About yours, about your girl’s. Discussion of issues about a woman’s life in the family, at work, relationships with men. See other discussions on the topic "Does anyone know why older women develop a waddle gait?"

How long does it take for a gait to develop on average? Medical issues. Child from 1 to 3. Raising a child from one to three years: hardening and development How long does a gait take on average to form? The question is this: Pavluha began taking independent steps exactly a month ago...

Walking in heels is not difficult for me because I went to dances for 5 years. But for some, like for many, heels are just hell. I have shoes on a platform. And my mother is going to buy shoes on a platform 4-5. Folk-typical shoes with heels no more than 4 cm. He will learn to walk.

I wore it today. baaalin. steps of 30 cm. slow and careful. Moreover, the heel definitely has nothing to do with it - the foot is comfortable, I wear high heels normally, and in general the last is good. but this platform... it’s really bad when it’s worse on a stiletto heel - the stiletto heel falls through.

How to learn to walk in heels. A good place to start is by choosing mid-heeled shoes with an ankle closure. Sandals and clogs will have to wait until you gain more experience.

Now I wish I could learn to walk us like this ballroom dancing They taught me that my partner and I had a difference of 20 cm - this is considered a lot, so all shoes had a stiletto heel of at least 8-9 cm. 06/19/2002 And I generally don’t like walking in high heels.

I remember adult patients - their gait is completely uneven, but they walk quite steadily, do not sway and do not lose their balance. Does this mean that this stability is acquired with age, or does something special need to be done for this?

Is there some secret trick - how to walk in heels so that your feet don’t get tired? A whim came - I bought myself boots: the last is comfortable, the toe is wide, but I also can’t walk in heels, this is especially sad at my height of 158. It’s been several years since I gave up and I don’t buy such shoes...

Ability to walk.... Help. About yours, about your girl’s. Discussion of issues about a woman’s life in the family, at work, relationships with men. I learned something, but kept it to a minimum :) You have to watch how your feet leave the ground. At the moment of lifting off (in shoes without heels...

I have observed more than once how gait and posture affect the impression of a woman. Khukhra then noticed that the riding breeches were due to an incorrect gait. Let's discuss how to walk? The same thing with posture - what is beautiful posture, and how to achieve it?

You can try to learn to walk like a model, but not in order to portray a model gait on the street - this is inappropriate there. Your feet should be placed with your toes forward in one line, as if you were walking along a narrow path. This all applies to walking in heels.

Some women wearing high thin heels acquire a strange gait - their legs are slightly bent, their butts are slightly protruding, their body is tilted forward. I saw this several times, my husband asked me once. Now I saw it again and thought - what caused this?

How to learn to walk in heels How to hone your gait in the supermarket How to avoid falling off your heels on any surface. In the summer, I bought training sandals with a 5 cm high heel. I learned how to do it. That's why I buy shoes with heels of absolutely any height...

How can you learn not to slouch? There are women with such royal bearing, a sight to behold. I don’t seem to be very slouched, but next to them I look like a cow. It's the same with gait. You look at this one, she walks like she’s flying. How to learn to walk like this?

And I don’t like walking in high heels at all. The highest is 7cm. And even then, only on holidays. And the rest of the time I prefer. Otherwise, your heels will break with terrible force. And remember, no one is born wearing heels, this can and should be learned.

How to correct gait and posture? Figure. Fashion and beauty. But I don't know how to do it. Where to begin? Are there any classes? I thought about going to a modeling school, but then I decided that they walked unattractively and unnaturally.

? A pair of old shoes can tell you a lot about the condition of your feet. Experts say if you see that outer side the heel is more worn out, which means you have the right one foot placement.

However, if you notice that your shoes are wearing mostly on the inside of the heel, this may indicate a problem.

Let's talk about habits that are bad for the health of your feet and heels. After all, even a slight abnormality in foot placement in the long term can lead to more serious complications: sprained ligaments or such a painful phenomenon as.

Foot placement: How exactly do your shoes wear out?

Look at the picture above. In the upper left corner we see a leg with correct positioning foot, in which the support on the heel occurs in an optimal way.

Now if you pay attention to the image on the right, you will see that the heel is tilted at a slight angle. This leads to the fact that the inner side of the heel on the shoes wears out more. Suboptimal foot alignment can cause some problems over time.

Basically, when walking or running, there are three types of foot placement:

• Supination. With supination, as a rule, support occurs predominantly on outer part feet. This part takes the brunt of the impact upon contact with the ground.
• Pronation. The pronator, on the contrary, concentrates body weight mainly on inside feet
• Neutral (normal) position. In this case, the person distributes his weight evenly across the foot, without leaning predominantly on one side or the other.

Of course, now you are wondering which of these options is the most correct and healthy? In fact, they are all physiological. The problem arises only with the so-called "excessive pronation", that is, when we see that our shoes wear out significantly more from the inside of the sole.

At the same time, you begin to notice that you get tired faster when walking, your ankles begin to hurt, and when you put your foot on the floor, it feels like a needle is stuck in your heel. All this suggests that you have developed improper foot placement.

Need to Keep a close eye on any of these symptoms and how your shoes wear out.. If you suddenly notice signs of overpronation, consult a specialist.

Methods for preventing overpronation.

Firstly, you should know what factors contribute to the fact that one day we may notice signs of excessive pronation.

Usually, it is at this moment that we feel the first discomfort, complaints appear, as well as pain in one of the heels:

• In general, heel problems are more common in women than in men. “wear out” over time and they start to work worse. That is why usually the first discomfort begins to be felt around the age of 45-50 years.
• Also remember that the heel is one of the largest bones in the foot. It bears all the weight of our body. What does it mean? Overweight people are more susceptible to these types of problems.
• Also be careful about any back problems. A slight curvature, injury, or illness can cause a change in posture. Your gait will also change, and with it the way you place your heel, that is, the placement of your foot when walking. Don't forget about it!

Tips to help keep your feet and heels healthy

• The most important thing is to watch your weight.

Try to always keep in shape, because overweight create additional stress on the legs. It is also worth noting that musculoskeletal system is a very complex structure. It consists of many bones and is very sensitive to our movements and changes in body weight. Don't forget about this.

• Be responsible when choosing shoes.

We all know that wearing heels is not good for our feet or our back. We do not encourage you to always wear shoes with completely flat soles, because this can also be harmful. Ideally, shoes should have a small heel, 2 to 4 centimeters high.

It is also important that the shoe has good reinforcement in the heel area. The best option is a flexible rubber sole. The leather sole, although it looks impressive, does not distribute the force of impact on the ground as well as rubber.

Never waste money on good couple shoes, because this is how you take care of your health.

• Exercise never hurts.

Be careful not to be too intense, as this can also lead to leg problems. Swimming, for example, is an ideal sport for bones, muscles and joints.

• Stick to a properly selected diet rich in silicon and zinc.

These substances are ideal for strengthening bones and muscles.

What foods contain them?

• Spinach
• Walnuts
• Almond
• Beet
• Parsley
• Pumpkin
• Sesame
• red fish

Don't forget to add them to your daily menu!