How To Fix Flat Foot with Simple Exercises!

Description/Introduction to Flat Foot:

Flat foot/overpronation is a condition characterized by downward collapse or flattening of the arch of the foot. During normal walking, an inward rolling of the foot (pronation) occurs naturally. This helps to absorb shock and maintain alignment of the ankles and legs. However, in overpronation, the foot moves excessively downward and inward and the arch flattens with each step, thereby causing stress and strain on the soft tissues (ligaments, muscles) surrounding the ankle. It can also cause compensatory changes in the hip and knee, which can lead to increased risk in sustaining lower limb injuries.

Flatfoot can either be congenital which means you are born with the flat feet or it can be acquired later in life.

Risk Factors:

• uneven leg length, 
• knock knees,
• being overweight,
• pregnancy, and 
• prolonged standing, walking or running on hard surfaces.
• Also, middle-aged women were found to be most commonly affected and the risk is known to increase with age.
• In children, conditions such as cerebral palsy and Down syndrome were both known risk factors.

1. Dynamic ankle mobilization

Goal: Increase mobility of ankle joint.     

• Place one foot flat on a table or a hard surface.
• Bend your hips and knees forward until the end- range.
• Do this 10 times for 3 sets and repeat on the other leg

2. Arch Setting Exercise

Goal: Strengthen the muscles that maintain the arch of the foot.

1. Sit with feet flat on floor
2.  Push your big and second toes down to raise your arch and hold it or 5 seconds repeat 10 times for 2 sets.

Note: *Maintain contact of toes and heel on the floor while raising your arch. *DO NOT curl your toes.

4. Calf Raises with Tennis Ball

Goal: Strengthen Calf and Tibialis posterior (maintains the arch) muscles

1. Stand with feet shoulder width apart, and put a tennis ball in between your ankles
2. Perform calf raises by standing on toes while holding the tennis ball in-between the ankles
3. Slowly return to starting position or eccentric strengthening of the muscles

Do this 10 times for 3 sets

5. Static Gastrocnemius stretching

Goal: Stretch Gastrocnemius muscle

1. Stand with your arms leaning on the wall in front of you.
2. Step the leg that you want to stretch behind with feet flat on the ground, knee straight and toes are facing forward.
3. Slowly lean and shift your weight forward, allowing your front knee to bend while keeping the back knee straight.
4. Hold the position or 15 seconds and repeat 3 times on each side

6. Static Soleus stretching

Goal: Stretch Soleus muscle

1. Stand with your arms leaning on the wall in front of you.
2. Step the leg that you want to stretch behind with feet flat on the ground, knee straight, toes are facing forward (12 ‘clock).
3. Slowly lean and shit your weight forward, allowing your front and back knee to bend until stretch is felt.
4. Hold the position or 15 seconds and repeat 3 times on each side.