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Exercises for Flat Feet

Exercises for Flat Feet

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Flat feet (pes planus) are commonly known as fallen or collapsed arches. It’s a relatively common condition that can affect up to 30 percent of the population, causing symptoms in 1 in 10 of these people. Usually, both feet are affected, but it’s possible to have a fallen arch on only one foot.

Exercises for Flat Feet
Flat feet(pes planus) are commonly known as fallen or collapsed arches. It’s a relatively common condition that can affect up to30 percentof the population, causing symptoms in 1 in 10 of these people.
Usually, both feet are affected, but it’s possible to have a fallen arch on only one foot. Flat feet are caused by a variety of conditions including injuries, obesity, and arthritis. Aging, genetics, and pregnancycan also contributeto flat feet. You’re also more likely to have flat feet if you have a neurological or muscular disease such as cerebral palsy, muscular dystrophy, or spina bifida. It’s important to care for flat feet properly since they can lead to pain,stress, and imbalances in other parts of your body. Working to treat flat feel can help to bring your entire body into alignment. This may help to correct other issues in your body that have been caused by flat feet.
Here are some exercises you can do to helpcorrect fallen archesTrusted Sourceand reduce pain. Aim to do these exercises at least three times per week. Ideally, you can fit them into your daily routine and perform them throughout the day.
As you’re working through these exercises, focus on raising, strengthening, and lengthening your arches.
Arch muscle strength exercise
1)Sit down and cross your involved foot over the other thigh.
2)Wrap a band around your foot.
3)With your hands, raise your foot up.
4)Lower the foot back to the starting position slowly against the pull of the band.
Toe curls
1)Sit up straight in a chair with a towel placed under your forefoot.
2)Curl and release your toes so as to pull the towel towards you.
3)Keep your heel on the ground.
4)To progress, place a weight on the towel.
Heel raise with scrunch
1)Place the ball of the involved foot on a step on a towel.
2)Scrunch the towel with your toes and lower the heel toward the ground below horizontal.
3)To go up, use only the opposite leg then transfer all the weight to the involved leg and lower again.
Calf stretch
1)Stand up on a step, placing only your forefeet on it.
2)Lower your heels until you feel a stretch in your calves.
3)Maintain the position and relax.
NOTE: You can perform this exercise with just one leg by lifting the other foot up.
Plantar fascia stretch
1)Stand in front of a wall.
2)Extend your toes against the wall and try to bring your knee towards the wall until you feel a gentle stretch under the foot.
3)Maintain the position and relax.
Plantar fascia muscle release
1)Sit on a straight back chair with one foot on a tennis ball, the other foot flat on the floor
2)and you back in  neutral position (slightly arched).
3)Roll the ball under your arch of the foot.
Refereces:
1. Exercises for Flat Feet, Written  by Emily Cronkleton, Medically reviewed by Gregory Minnis, DPT, specialty in  physical therapy, on October 16, 2018,https://www.healthline.com/health/flat-feet-exercises
2. Best Physio exercises to help flat feet, https://myphysiosa.com.au/best-physio-exercises-to-help-flat-feet-by-mount-barker-adelaide-physiotherapist-david/
 

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