Flat feet, also known as Pes Planus is a condition where the arch or instep of the foot collapses and comes in contact with the ground. It results from the loss of the medial longitudinal arch of the foot. Following exercises can be done for Flat Feet to improve the arch of the foot.
- Toe clawing: Bend the toes of the foot fully, hold in that position and then release and extend or pull them back fully. Repeat this 10-15 times, thrice a day to develop intrinsic muscles of the foot.
2. Toe spreading-The toes are pulled away from each other and then towards one-another.
3. Rising the inner border of the foot-The inner border of the foot is slightly raised but the sole of the foot is not turned upwards. The height of the arch is increased, whilst the toes are still gripping the ground. Hold for 10-15 seconds and repeat 10 times.
4. Curling of toes-Curl the toes of the foot, hold for 10 seconds, relax and then repeat it again 10-15 times.
5. Active foot rolling- Try to draw an ‘O’ with your big toe in the sitting position. For the right foot clockwise; for the left foot anti-clockwise. Repeat 10-15 times.
6. Picking up small logs (of different sizes) with the foot, releasing them, and then picking up again.
7. Standing on the outer borders of the foot, hold it for 10 seconds, relax, and then repeat it again.Walking on a straight line.
8. Walking on the lateral border of the foot.
9. Curved foot walking: It involves walking with the foot in an arched position such that the heel and the toes are touching the ground with the middle portion of the foot in an arched position. This will help in developing the arch.
10. Heel walking: It involves walking on the heels with the whole body weight on the heels.
11. Toe walking: It involves walking on the toes to strengthen the intrinsic muscles of the foot.
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