How To Treat Flat Feet
Also known as fallen arches, flat feet are a common mechanical deformity that affects about 25 – 30% of our entire population. From the name itself, we can safely gather that this condition is characterized by a distinct "flatness" on the base of the foot.
Underneath our foot is a visible arch that works to distribute and absorb much of our body weight allowing us to move with ease and stability. In its absence, flat feet can lead to serious mobility and balance problems along with foot pain.
The causes of flat feet are many and varied. Some are simply born with it and then there are those who acquire it as a direct result of repetitive strain, abrupt weight gain and arthritis.
Rebuilding collapsed arches takes time and while flat feet may not always come with pain and discomforts, it is still best to manage this condition to avoid problems in the future. One way to do this is by exercising.
The benefits of performing foot exercises for those with fallen arches have been proven by a number of medical studies and reports. As exercises work to strengthen the muscles and ligaments supporting the base of the foot, in time they can help reestablish the arch. Listed below are a few exercises you can do on your own to help correct flat feet.
1.Rolling Exercise
Steps: Sit on the edge of a chair and make sure that your feet are lying flat on the ground with your knees slightly bent. Grab a small towel and throw it on the floor next to your foot. With your bare toes, get a good grip on the towel, curl your toes and push it forward. Repeat 3 more times.
Benefits: This simple stretching exercise helps to strengthen the muscles on your arch allowing them to gradually spring back up.
2.Marble Pick ups
Steps: Spread a few pieces of marbles on the floor, close to your chair. In a seated position, grab one of the marble with your toes and slowly drop them to a nearby box. Keep on going until all the marbles are safely tucked in the back. Alternate between each foot.
Benefits: By simply picking up these pieces of marbles, you are able to stretch and use the muscles on your toes and arch to help them re-gain their functionality.
3.Toe Grabs
Steps: Stand up straight and imagine that you are on a beach with the sand underneath your feet. With this in mind, raise your right foot and pretend that you are trying to snatch as much sand as you can, using only your toes. Hold and then release before repeating the routine.
Benefits: Doing this exercise allows you to flex and stretch unused muscles on your foot to give them back their strength.
Underneath our foot is a visible arch that works to distribute and absorb much of our body weight allowing us to move with ease and stability. In its absence, flat feet can lead to serious mobility and balance problems along with foot pain.
The causes of flat feet are many and varied. Some are simply born with it and then there are those who acquire it as a direct result of repetitive strain, abrupt weight gain and arthritis.
Rebuilding collapsed arches takes time and while flat feet may not always come with pain and discomforts, it is still best to manage this condition to avoid problems in the future. One way to do this is by exercising.
The benefits of performing foot exercises for those with fallen arches have been proven by a number of medical studies and reports. As exercises work to strengthen the muscles and ligaments supporting the base of the foot, in time they can help reestablish the arch. Listed below are a few exercises you can do on your own to help correct flat feet.
1.Rolling Exercise
Steps: Sit on the edge of a chair and make sure that your feet are lying flat on the ground with your knees slightly bent. Grab a small towel and throw it on the floor next to your foot. With your bare toes, get a good grip on the towel, curl your toes and push it forward. Repeat 3 more times.
Benefits: This simple stretching exercise helps to strengthen the muscles on your arch allowing them to gradually spring back up.
2.Marble Pick ups
Steps: Spread a few pieces of marbles on the floor, close to your chair. In a seated position, grab one of the marble with your toes and slowly drop them to a nearby box. Keep on going until all the marbles are safely tucked in the back. Alternate between each foot.
Benefits: By simply picking up these pieces of marbles, you are able to stretch and use the muscles on your toes and arch to help them re-gain their functionality.
3.Toe Grabs
Steps: Stand up straight and imagine that you are on a beach with the sand underneath your feet. With this in mind, raise your right foot and pretend that you are trying to snatch as much sand as you can, using only your toes. Hold and then release before repeating the routine.
Benefits: Doing this exercise allows you to flex and stretch unused muscles on your foot to give them back their strength.
