Having flat feet is a common issue which happens to numerous people around the world. This is not a serious problem and can be treated with putting some effort of exercises and lifestyle changes. Flat feet is a condition where the feet are not curved the centre portion of the foot also touches the ground. This results to many problems such as tiredness, loss of balance, increased number of injuries and arthritis. There are many reasons for having flat feet like aging, genetics and pregnancy. Today we will tell you about few exercises that can be done in order to cure flat feet.
Exercises to Cure Flat Feet
1. Heel Stretches
Heel stretches put pressure on the heel and feet to bend in a certain way that it creates a curve in the feet. When constant pressure is exerted on this curve, then it results in reduction of flat feet gradually. This exercise is beneficial for elderly people as well as young adults.
To do this exercise-
- Stand straight with your hands beside your body or on the waist. You can also take help of a chair or wall in order to take some support.
- Now stretch your one leg forward and try to extend your other leg behind.
- Once this is done put pressure on your feet to firm the grip.
- Keep the spine straight and bend your front leg forward to push yourself forward
- As you feel the stretch on your feet, hold that position for about 30 seconds and then release
- Do this exercise 5 times twice in a day.
2. Ball rolls
Take a tennis ball or hard sponge ball to do this exercise. This exercise promotes the curve and increases it which reduces the problems related to flat feet. This exercise can also be done by anyone of any age group. Young adults can prefer tennis ball or golf ball and older adults can have some sort of hard sponge ball in order to do this exercise.
To do this exercise-
- Sit on a chair with a tennis ball under your left foot
- Now maintain your body posture and keep your spine straight
- Focus on the arch that occurs on your feet because of the ball
- Now roll your feet on the ball with pressure to create the curve
- Do this exercise the opposite feet as well
Continue it for 5 minutes with each foot.
3. Arch Lifts
Arch lifts also have similar function as of heel stretch, however in this exercise the focus is on the side of the curve. Arch lifts are done to increase the volume of curve present in the feet. It can be due to putting weight on the side on the feet which actually increases the muscle stretch and makes that dedicated arch.
To do this exercise-
- Stand on your feet that are hip distance apart.
- Make sure that you keep the toes intact with floor this whole time while doing the exercise
- Try to put your weight on the external edges of the feet
- Not try to lift the arches by putting pressure on the edges of the centre of feet
- Try to hold the pressure on that area and then release to initial position
- Just let the muscles do all the lifting and do not lift the whole foot up in time of exercise
- Do this in a set of 3 with 10 times repetition
4. Calf Raise
This exercise is an advance form of heel raise, this exercise is preferred for younger people who have flat foot because older people may get disbalanced while performing this exercise. In this you stand on the edge of a stair or bench and then try to raise your body by coming on the heels. Calf raise is an extensive exercise which can be extremely beneficial for curing flat feet.
To do this exercise-
- Stand on a platform or bench that is at a low height
- Now come to the edge of that bench or platform so that your half feet is behind the platform
- After that raise your heels while putting pressure on the curve formation
- Hold that position for about 5 seconds and then come back to the floor
- Do this in the set of 3, 20 times with each foot
Try to increase the holding position for longer duration as your get comfortable
5. Toe Raises
Toe raise is actually helpful to relieve pain and symptoms that come along flat foot. It can decrease the risk of arthritis and also prevent structural deformities. Toe raise is a natural exercise which can be done by everyone. To make it more advance, you can try toe raise in different postures such as tree pose, standing split or forward bending pose.
To do this exercise-
- Stand on your feet by keeping your body straight
- Now press your right thumb toe into the floor and rest four toes up
- Then press your 4 toes that are above on the floor and lift the thumb toe upside
- Do this exercise alternatively for around 10 times each.
- Hold the position for 5 seconds each time you raise your toes.
Change and do it with other foot as well.
