These are the best flat foot exercises to fix it. Flat Foot Exercises help you to strengthening the calf muscles. It also helps you in knee and ankle pain which happens because of flat feet.
Flat Foot Exercises
Foot Flexion
Sit straight on the chair with foot flat on the ground. Keep your heel and toes on the ground. Then contract the muscles to pull the heel and the toes close together. It’s just like you have to create an arch for yourself. Hold for five seconds and then relax. Repeat this exercise twenty times once in a day.
Towel Scrunches
Sit straight on the chair with flat foot on the ground. Keep the towel under your foot. Open up your toes as much as you can. Roll the towel with your toes towards heel. Then push back the towel with your toes. Repeat this exercise twenty times once in a day.
Peroneal Stretch
Sit straight on the chair. Place your foot on the opposite knee. Keep one hand on the knee and the second hand on the foot. Grab the foot in the bottom side. Then pull the foot like rotate your foot inward and upward direction until you feel a good stretch. Hold for five seconds and relax. Repeat this exercise twenty times once in a day.
Resisted Inversion
Sit on the chair. Keep the heel on the ground and take your toes little up on the floor. Hook the foot with band and hold the band’s corner with your hand. Pull the band on the side with keeping the foot stable. Then move your toes in the opposite direction with keeping the heel on the ground. Repeat this exercise twenty to thirty times once in a day.
Standing Inversion
Stand straight on the floor. Keep the side of the feet on the floor. Roll your ankles or feet outward. Make an arch with yourself. Hold this position for three to five seconds. Repeat this exercise fifty times once in a day.
Standing Supination
Stand straight up on the floor. Keep the chair or something on the side for support. Pulling up your heels and come up on the toes. Then rotate your heels on the side. Hold for three seconds and relax back on the starting position. For making difficult you can do one leg in one time. Repeat twenty to thirty times once in a day.
Role of Exercises in Flat Feet
Role of exercises in flat feet is really important. Flat feet restrict your movement. Physical therapy helps you to regain the movement back. Physiotherapy helps children in standing, walking and running with flat feet. Exercises in flat feet prevent you with knee pain, hip pain and back pain. These exercises which I explained above, it helps to cure flat feet and give you normal life back.
What about Orthotics in Flat Feet?
Orthotics is just a temporary solution because patients who have flat feet cannot use orthotics the whole life. So, I believe that strengthening the muscles is important. I suggest my patient to use of orthotics for support but the key is to train the muscles without any external support. Physiotherapy in flat feet helps patient to give normal life back with the help of simple flat foot exercises.
