5 ways to fix flat feet

 

Flat feet: Flat feet also known as pes planus, is a postural deformity in which the arches of the foot collapse and the entire sole of the foot come in contact with ground. Arches is the area between the heel and ball of the foot, it can be normal, high or low. High arch is known as pes cavus and low arches are known as pes planus/fallen arches.

Causes:

  • Aging
  • Obesity
  • Hereditary
  • Pregnancy
  •  Health problems like rheumatoid arthritis           
  • Torn tendons or stretched tendons
  • Nerve issue

Symptoms:

  1. Pain in arches and heel of foot
  2. Feet gets tired easily
  3. Leg pain and back pain
  4. Swollen feet
  5. Performing foot movement like standing on toe becomes very difficult.

Common foot problems due to flat feet:

  • Heel spurs
  • Plantar fasciitis
  • Medial knee pain issues
  • Overpronation
  • Bunions




How to fix flat feet: 
Here are some exercises one can perform at home. If you find it difficult doing any of this exercise do consult your physiotherapist who will help you do it in a better way.

1. Tennis Ball Roll Exercise: One of the most effective exercises for flat feet is the tennis ball roll exercise. For this exercise you need a tennis ball. Grasp on to something to balance the body weight. Put your left heel on the small ball while touching your toes on the floor and perform roll of the ball towards the toes. Then change the ball to the right foot and repeat the same. Do this exercise for 1 minute at a time on each foot. Complete one set of 3 to 5 repetitions.



 

2. Calf raises: Calf raises strengthen muscles and connective tissues in the feet, including the arches.

Place the balls of your feet on a flat surface

Gradually lift your heels off the floor and hold for a sec at the top.

Come back to the starting position by slowly lowering your heels down. Do 3 sets of 10 reps. 



 

3. Towel curls: Helps in building a strong foot muscles

Start with placing a towel on the floor.

Place a foot on the towel and crumple it towards you with your toes.

After this push the towel away from you by using your toes. Do 2 or 3 sets of 10 reps.


 


4. Towel stretch: Start with Sitting on the floor and round a towel around the balls of your feet.                                                                                                                            

  Keeping your knee straight pull the towel end with your both hands towards you until you feel a stretch calf muscles. Hold it for 15 to 30 seconds and release.



 

5. Toe Gymnastics:

 Keeping the foot on the surface raise your toe up that is away from the floor pressing your other four toes down. Hold this position for at least 5 seconds.

Then do the opposite that is pressing the toe down on the surface and other four toes up away from the floor. Repeat this 2 sets with 10 repetitions.

 





For any queries regarding any of this exercise or health related issues, you can drop a mail at Ultimate Physio



Comments

Post a Comment

Popular posts from this blog

Tips on preventing onset of musculoskeletal disorder at Workspace/ Work from home.

Image
  HOW DO YOU PREVENT THE ONSET OF MSDS? With age the risk of musculoskeletal disorders increases, people of any age can also experience them due to bad posture and long hour sitting in one position. Musculoskeletal disorders can be prevented in the work place environment is with ERGONOMICS. Ergonomics is the process of designing or arranging furniture, products and systems so that they fit the people that utilize them to reduce the risk of injury or harm as a result.   How to do apply the correct ergonomics? Every person is different, so the best way to teach and apply correct ergonomics is with an individual workstation assessment. There is no ‘one-size-fits-all’ ergonomics answer, so it’s about investigating each one to determine his or her requirements. This can be done by a specialist, or a selected staff member who takes the proper training. So, follow this simple checklist to enhance your workspace; 1. Check your posture 2. Adjust your chair 3. Re-arrange yo...
Read more

Few easy exercises for Sciatica Pain

Image
  Sciatica is the medical term used for the pain which is traveling down the line of the sciatic nerve that originates in your buttocks and runs down the back of the leg, causes can include spinal stenosis, any injury or a ruptured disk . Treatment protocol for this condition depends upon the cause of pain. Usually, nerves get compressed and irritated resulting to such pathologies as disc herniations, inflammation, muscle tension, or degeneration Risk factors for sciatic nerve pain: Age  – people in their late 30s and 40s have a high risk of developing sciatica. Profession  – jobs that require lifting heavy loads for long periods or desk workers sitting for long period of time. Sedentary lifestyle  – people who are physically inactive are more likely to develop sciatica as compared with active people.   Here are few Exercises which is easy to understand and can be performed at home: Most common exercise for nerve irritation called...
Read more

Tips to control high blood pressure

Image
High blood pressure also referred as hypertension is when heart works harder than normal to circulate blood through the blood vessels, it can cause serious health problems like stroke, heart attack and kidney failure. Along with the medications, lifestyle changes plays a vital role in treating your high BP.     1. Manage stress Often stress is common cause of hypertension, it causes the heart to beat faster and constrict the blood vessel. Managing stress to reduce the pressure is very important. Work less and taking frequent breaks could help you relax. Whenever you feel stressed take a small break listen to soothing music and work less, this could help you get out of the stressful situation and boost your mood. 2. Pranayama Pranayama can also be very beneficial as conscious breathing lowers blood pressure. This can help in reducing stress related hypertension. It  has the ability to revitalize, restore and reenergize the entire body. Sheetali Pranayama g...
Read more