Exercises to Help with Flat Feet
There are several exercises that can help alleviate the symptoms of flat feet and improve the strength and flexibility of the muscles in the feet and legs. Here are a few exercises that can be helpful:
- Toe Raises: Stand with your feet hip-width apart and raise up onto your toes, then lower back down. This exercise can help strengthen the muscles in the feet and improve arch height.
- Calf Stretches: Stand facing a wall with your hands against the wall and one foot behind the other. Keep your front leg straight and your back leg bent. Lean into the wall and feel the stretch in your calf muscle. Repeat on the other leg.
- Towel Curls: Sit with your feet flat on the floor and place a small towel under your toes. Use your toes to scrunch up the towel as much as you can, then release. Repeat this exercise several times.
- Arch Lifts: Sit with your feet flat on the floor and place a small ball, such as a tennis ball, under your arch. Press down into the ball with your arch and hold for a few seconds, then release. Repeat several times.
- Ankle Pumps: Sit with your feet flat on the floor and lift your heels up, then lower them back down. Repeat this exercise several times.
- Foot Flexes: Sit with your feet flat on the floor and flex your feet by pointing your toes forward and then pulling them back towards your shins.
- Heel Walks: Standing up, walk forward on your heels, lifting the toes off the ground.
- Toe Walks: Standing up, walk forward on your toes, lifting the heels off the ground.
- Heel-Toe Raises: Stand on one foot, and rise up on the heel, then lower down on the toes. Repeat on the other foot.
- Balance Exercises: Standing on one foot, try to balance for as long as possible. Repeat on the other foot.
Can Custom-made Orthotics Alleviate Pain or Correct Flat Feet?
Orthotics can help with overpronation, a common problem in people with flat feet, by providing support to the arch and keeping the foot in a more neutral position. They are designed to redistribute weight and pressure on the feet to help reduce pain and discomfort. They can also help to prevent or reduce the symptoms of conditions such as plantar fasciitis and heel spurs, which are common in individuals with flat feet.
Should You Purchase Custom-made Orthotics for Flat Feet?
Custom-made orthotics are a great option for people with flat feet because they are tailored to fit your specific needs. They are designed to provide support to the arch and the heel, which can help reduce pain and discomfort.
