Flat Feet. What Is It And How To Help It

Flat feet describe a condition affecting approximately 30% of the US population. The condition is usually referred to as collapsed or fallen arches and occurs when individuals either have low or no arch under their feet. There is typically a gap underneath your foot's inner part when you stand as the arch raises slightly off the ground. Flat feet only require treatment when it causes some pain or discomfort in your body or is a sign of an underlying condition.

Flat feet are expected in kids or toddlers since their arch hasn't fully developed, although it never develops in many people. However, several factors influence your flat feet risks which include;

  • Foot or ankle injury
  • Obesity
  • Rheumatoid arthritis
  • Diabetes
  • Aging

How To Help Your Flat Feet

Taking proper care of your flat feet is essential for avoiding or managing stress, pain, and any other body imbalances you may have. Flat feet treatment can bring total body alignment and help correct issues caused by your flat feet. Fortunately, there are corrective exercises for your collapsed or fallen arches. You can include these exercises in your daily routine.

Heel Stretches

This exercise targets your calf gastrocnemius muscle. With your plantar fascia starting to heal and the pain-reducing, perform the heel stretch with both your legs bent slightly. When completed this way, your lower calf soleus muscle will begin to loosen.

Arch Lifting

Align your leg and feet, relax your toes, and make a slight movement pulling the ball of your foot and heel towards each other. Keep your heel and toes relaxed on the floor throughout the exercise. Release your arch, lift and rest your foot back to its initial position. Do this four or five times and through the entire day. Arch lifting is effective for keeping a solid and flexible foot to reduce pain and other biomechanical issues.

Toes Raising

You can stretch both feet together or pull a foot at a time. Sitting with your feet flat on the floor, raise your toes and try to get them all to the same height. Hold for a few seconds and bring your toes down. You can perform this several times per foot.

Golf Ball/ Tennis Rolls

You will require a golf ball and chair to perform this exercise. With your feet firmly grounded, sit on the chair with the golf under your foot. Roll forward and back under your foot arch for at least two minutes. This will stretch your plantar fascia ligament.

Other Treatments

You can also use an orthotic device to help your arches and reduce your flat feet stress. These devices are also helpful for your feet alignment and function improvement. In some cases, physical therapy by a foot specialist is also effective for correcting flat feet, although poor form or overuse may lead to injuries.

While performing these exercises, pay attention to strengthening, lengthening, and raising your arches.

Closing Thought

It is essential to note that your flat feet condition can improve with regular weeks of exercising. Yet, you need a consistent approach to see significant results. You likewise need to develop deeper body awareness to find the proper body posture and movement to correct anybody's imbalance. This means paying attention to how you stand and position your body and make the slight right adjustment necessary.