How To Fix Flat Foot with Simple Exercises!

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. Identified risk factors include uneven leg length, knock knees, being overweight, pregnancy, and prolonged standing, walking or running on hard surfaces.

Flat foot can also predispose individuals to the other injuries such as shin splints, ITB (iliotibial band) friction syndrome, low back pain, stress fracture in foot/lower leg, patellofemoral pain syndrome (PPS), Achilles tendinitis, bunions and plantar fasciitis.

Physical therapy management for acquired flat foot includes strengthening, mobility and stretching exercises. Orthotics, which includes shoe inserts, can also be prescribed to help manage the condition.

The following exercises can help fix flat foot by increasing mobility of ankle, and strengthening the muscles responsible for maintaining the arch of the foot.

1. Dynamic ankle mobilizationGoal: 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.

  a. Sit with feet flat on floor.

  b. 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.

3. Arch setting with one leg stance

Goal: Same as above (this is a progression of previous exercise)

  a. Stand on one leg and raise your arch by pushing your big and second toes downward.

  b. Hold the position for 5 seconds and then repeat on the other side.

  c. Complete 10 repetitions on each side 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

  a. Stand with feet shoulder width apart, and put a tennis ball in between your ankles

  b. Perform calf raises by standing on toes while holding the tennis ball in-between the ankles

  c. Slowly return to starting position or eccentric strengthening of the muscles

  d. Do this 10 times for 3 sets

5. Static Gastrocnemius stretching

Goal: Stretch Gastrocnemius muscle

a.) Stand with your arms leaning on the wall in front of you.

b.) Step the leg that you want to stretch behind with feet flat on the ground, knee straight and toes are facing forward.

c.) Slowly lean and shift your weight forward, allowing your front knee to bend while keeping the back knee straight.

d.) Hold the position or 15 seconds and repeat 3 times on each side

6. Static Soleus stretching

Goal: Stretch Soleus muscle

a.) Stand with your arms leaning on the wall in front of you.

b.) Step the leg that you want to stretch behind with feet flat on the ground, knee straight , toes are facing forward (12 ‘clock).

c.) Slowly lean and shit your weight forward, allowing your front and back knee to bend until stretch is felt.

d.) Hold the position or 15 seconds and repeat 3 times on each side.