8 Helpful Exercises for Fixing Flat Feet
Feet that don't have arch is a medical condition known as flat feet. The cause may be acquired or can be inherited. During the initial stages of the infant's' physical development, such condition may naturally happen and this is normal. But as they age and there are no changes or there's lack of support from feet to their body, then a flat feet treatment is probably needed. Having flat feet does not really have a negative impact on adult's activities, but in some cases, it may limit your ability to run, walk, or do any sports activities.
In relation, this article presents some of the needed exercises that can be applied to fix flat feet to some extent or to its total recovery.
Toe Points Using your toes, try to point stuff in the room. For 45 seconds, flex your foot and remain in that position then release. Do this exercise on each foot for 8-10 times.
Toe Spreads Another one is the toe spreads that you can do in different positions such as lying down, sitting or standing. What you can do is to spread your toes in that position for about 9-10 seconds. Do this exercise to each foot for 10 times.
Toe Stand Stand and try to walk around on the tips of your toes. Do this exercise every day for 4-5 minutes for stretching and strengthening purposes.
Towel Grab Towel grab exercise helps the feet's condition particularly those who are experiencing from flat feet with pain. Doing this activity will strengthen and reduce the pain on the feet muscles. The things you need to have is a hand towel. All you need to do is place the towel on the ground (completely flat) and stand on it. Using your feet bottom and your toes, try scrunching the towel up and flatten it again. Do this exercise 4-5 times.
Heel Raise Heel raise is another flat feet rehab exercise that is usually included at Singapore podiatry centre which focuses on strengthening the feet muscles. With this exercise, the Achilles tendon found in the heel bone is stretched. You’ll need a chair to do this; all you need to do is stand behind it with your hands on its back. Try to raise your body and toes and be on that position for about 4-5 seconds. Once done, remove your hands and slowly try to lower your body while keeping your balance. Do all these for 8-10 times.
Sand Walk According to some medical practitioners like the Singapore podiatrist, you need to strengthen your feet, one of the best exercises you can try walking barefoot on the sand.
Single Stand For this exercise, what you’ll do is to stand on one side of your les; to balance, just place your hands to the other side, as needed. Try to practice this leg exercise on each side for eight times.