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9 Recommended exercises for flat feet which could be of a great help

Statistics reveal that about 20 percent of adults have flat foot, a small proportion of them being due to inheritance from genes while the rest are known to have acquired later on in life. Also known as pes planus or fallen arches, flat foot is a medical status which leads to the collapsing of the arch of the foot under which the foot comes in complete or partial contact with the ground level. It can be unilateral or bilateral. However, there are two stages of life in which flat foot is believed to develop and hit the most – one during infancy or early years of childhood as a part of the normal growth of the tendon, ligament, muscles and bone, second in adults due to an injury, illness, prolonged or unusual stress imposed on the foot as faulty bio-mechanics or as a part and parcel of the standard ageing phenomenon, the common causes being obesity, diabetes and hypertension. Flat foot in children can be cured by facilitating the development of the arch especially when the child is between the age group of 4 to 6 through constant monitoring by foot gymnasts and regular specific exercises. However, adult acquired flatfoot remains flat permanently as it is an outcome of increased functioning of the proteolytic enzymes which lead to the break down of the constituents of the related tendons, thereby causing the arch of the foot to fall. Moreover, rigid flatfoot is an indication of a significant and grave problem in the bones of the effected individual’s feet which can cause serious complications like tarsal coalition or even accessory navicular, both of which should be treated during the early teen years before the child’s bone structure becomes firm permanently as a young adult. Such extreme conditions can be avoided by using orthoses like an arch support, practicing foot gymnastics and following other exercises as recommended by a podiatrist, an orthopedic or a physical therapist.

Feet exercise with raised knees

The best solution to cope with the problem of flat feet is to exercise your foot muscles on a regular basis which in turn helps in strengthening the arch and its supporting muscles. To begin with, the toes should be pulled towards the feet and the middle section should be raised. Now, place a towel or cloth below your toes, try to grasp it and lift it off the floor to bring it under the toes of the other foot. Another very effective exercise with a slight variation is to try crumpling a piece of cloth or tissue paper by cramping it with the aid of your toes. One more form of exercise with folded knees is done by placing a long staff under your toes. Now, bending them, try pushing the staff back and forth. These toe exercises can be very beneficial in building the arch and removing the tier tightness around the ankle region.

Foot exercises with raised hips

Practicing foot exercises using your hips and back can help a lot in rectifying the problem of flat feet in the early ages of childhood. To do this, support your arms onto an object behind your back. Now, raising your hips try transferring your weight to your heels while you go ahead to lift the front portion of your feet off the floor. Next, separating your feet apart from the floor and cramping your toes let your heels rest on the ground. In an alternate position separate your ankle and front part of the feet from the floor, thereby turning the soles of the feet to face each other. Remember to keep your knees close together. Now, cramping your fingers, twist the soles so that they keep facing each other. At this junction, attempt pulling the feet towards your lower leg. These exercises, if done diligently on a regular basis, can assist in creating the arch and correcting the problem of flat foot very quickly, in no time.

Foot over foot exercises

Training your feet to bear the body weight and formulate the arch structure can keep many problems of flat feet at bay. Flat arches usually becomes proper as the child progresses into adulthood after passing through adolescence. Foot exercises, if not done from the initial stages, can cause severe pain in calf muscles, foot region and also discomfort in the knee joints. To stay away from all these problems, foot over foot exercises help in strengthening these muscle joints to facilitate the formation of the arch. To do these, raise the front part of one foot and rest it on the other one. Now, while in a seated posture, try lifting your buttocks as you go ahead to lean on your heels. Now roll the foot form below the heels, considering it as the starting point, towards the toes. After completing one round, come back into your previous sitting posture.

Exercising with knees apart

Under this posture, the knees are separated to accommodate and connect the soles of the heels by bringing them together. Hold your feet just on top of the ankles while keeping the heels connected. Now try separating your toes to the maximum point so that the pinky toes comes in contact with the floor. Now, staying in the same position, just separate your heels apart while your toes still remain attached to each other. These foot exercises enhance the muscles of the affected region and give them strength, hereby helping in creating a niche for the arch of the foot.

Foot exercise with legs extended

Practicing foot exercises with extended legs enables better balancing and positioning of the foot and creating a better alignment between the toes, foot and ankle in coordination with the ground level. To practice these exercises, bring your feet towards your lower legs in dorsal flex-ion position. Now pulling your toes apart try spreading them. Next, bringing your feet to a small distance towards your legs, turn the soles so that they can overlook each other while the knees are kept straightened. After this position, spread your knees to separate them a bit pulling your feet towards one another until it touches the bigger toes without disturbing the position of the heels. While doing so, try pulling your feet in the direction of your lower legs.

Moving bare foot is the best exercise

The best natural therapy adapted to cure flat foot problem is to walk bare feet as much as possible. Take off your shoes immediately after reaching home and try to complete all your errands and chores bare feet as much as humanly possible for you. Right from taking your dog for a stroll in the garden, getting the newspaper from the driveway to working out in the living room. The mantra is to live, breathe, eat , sleep and do everything with bare feet as far as you can. The effect of walking without shoes can be enhanced if you opt to kick off your shoes and hit the sands empty feet. This will help you to catapult your virgin foot into an ever-changing chaotic environment and strengthen the muscles of your feet and toes. You can try going barefoot on varying terrains to capitalize on the advantage of the different textures present on them and let your arch take on its own course in its formation.

Try side walking

Side walking is a very good form of exercise to get rid of the problem of flat feet. To do this, come to standing position on your bare feet at shoulder wide stance. Now, bending your knees a little try rolling on to the external edge of your feet while focusing to keep the body weight on the outer feet and carefully raising upon your toes. This will make you feel the stretch along your longitudinal arch. Once you have achieved the posture correctly, stay there for 5 seconds and then repeat for at least five times every day. This will strengthen the arch and the connecting muscles and also create the curve very fast.

Toe walking

Involving your toes while walking and running is a good form of rendering exercise to the foot region in case you are a victim of flat foot. Everyday, make it a routine to walk on your toes for at least 5 minutes. Let it do the balancing by touching the ground during that duration while the heels are raised up. You can even try walking bare feet with toes on the treadmill as a good alternative. Try hopping with socks on to avoid slipping on the treadmill or involve in light jogging on it for 5 to 6 minutes. Ensure that your toes do all the working during this time which in turn will enable to strengthen your ligaments and muscles, thereby preparing them for future activities.

Point at things with your toes

If you are running out of schedule and do not have time to spare at the gym, you can do the needful at home with simple options to try on. Just pick on something, anything placed in the room for that matter and try pointing at it with the help of your toes. Now, flexing your foot, hold this position for 5 seconds and release it. Remember to repeat this everyday at least 10 times involving each foot. In addition to this, you can try forming alphabets in the air with the assistance of your feet, thereby putting pressure on the toes, soles and the arch region. Do not forget that the more you keep your toes in action, the more paced up will be the recovery rate of your flat feet.

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