Flat feet is one of the many foot conditions we encounter daily in our practice. Surprisingly, around 25% of all humans have this condition, which can cause foot pain, fatigue in the arch of the foot, joint wear in the lower limbs, and increase the risk of falls.
Flat feet is a condition that can sometimes limit a person’s potential in professional sports. That’s why today we have brought some exercise routines for children, adolescents, and adults that can help reduce the discomfort caused by flat feet.
What is flat feet?
We can define flat feet as a common condition in which the height of the longitudinal arch of the foot is reduced, causing the entire sole of the foot to touch the ground when weight is placed on it.
Are exercises for flat feet effective?
Therapeutic exercises have been proven to be an effective treatment method for people with flat feet. Regular exercise sessions help alleviate pain, improve foot morphology, and increase functionality, balance, and strength in this area.
When can exercises for flat feet help me?
Some adults with flat feet may go their entire lives without experiencing any discomfort as a result. However, when flat feet frequently cause discomfort, it is best to treat the condition with a professional who can help rule out the presence of other disorders.
The most intense sign of flat feet is pain, which occurs because the muscles and ligaments of the arch of the foot become rigid due to the “disappearance” of the arch. Exercises for flat feet are ideal for people of all ages with this uncomfortable condition.
Benefits of exercises for flat feet
Reduced pain
Better balance
Increased support and performance while walking or running
Less joint wear in ankles, hips, knees, and spine
Exercises for flat feet
It is important to mention that for exercises for flat feet to have the desired effect, it is essential to perform them with patience and consistency.
The following exercises will help reduce discomfort and improve your quality of life:
1.- Take a rectangular cloth or towel and spread it on the floor. Stand on it and try to scrunch it up slowly using only your toes. Repeat the exercise for 10 minutes, at least 3 times a day.
2.- Place a group of small round objects (balls, marbles, bottle caps, etc.) on a specific point on the floor and try to move them to the opposite end using only your toes. Repeat the exercise several times for 10 minutes, 3 times a day.
3.- Place a spherical object or a small ball on the floor. Rest your foot on it and apply gentle pressure while moving it back and forth, making sure to support the inner and outer edges of the foot. Repeat for 10 minutes on each foot.
Stand facing a wall and place your hands on it. Bring your heels together as close as possible and rise up on tiptoes with your toes pointing like a ballet dancer. Hold this position for 5 seconds, take a short break, and repeat for a total of 10 repetitions.
In the same position as before, rise up again, but this time using your heels instead of your toes. Hold this position for 5 seconds, rest, and repeat 9 more times.
6.- In the following exercise, the goal is to walk about 10 meters on tiptoes, using only your toes (neither the arch of the foot nor the heel can touch the ground).
7.- Repeat the previous exercise, but this time walk solely on your heels, making sure neither the sole of the foot nor the toes touch the ground.
Exercises for flexible flat feet
1.- Perform heel raises (tip-toe raises) alternating between feet parallel together and feet parallel apart, doing 20 repetitions for each variation.
2.- The next exercise involves trying to form the arch of the foot without lifting the heel or toes. This is known as arch lifts and should be done for 20 repetitions.
3.- Another exercise for flexible flat feet is to walk in a straight line on a smooth surface, focusing on the outer edges of the feet (from the heel to the little toe) for about 2 or 3 minutes.
4.- For the final exercise in this routine, the person with flexible flat feet should try to balance on one foot (first the right and then the left), aiming for 5 repetitions of 10 seconds with each foot.
Exercises for flexible flat feet
Generally do not require any treatment since they involve normal feet that will gradually evolve and find their alignment. With this condition, the arch of the foot is noticeable when the child’s feet are suspended without touching the ground (while sitting). However, when the child stands up, the arch almost disappears completely.
In situations like this, it is best to stimulate the foot muscles with simple exercises such as walking barefoot at home and walking on tiptoes for a few minutes.
