Humza Khizer

Explore the condition of flat feet and discover seven effective exercises for treatment with Meri Sehat. Prioritize foot health for better mobility.

Flat Foot & 7 Best Exercises To Treat It

Introduction

However, when you observe your foot (which I&rsquo;m sure you did just now), you would notice there is a gentle upward-curved arch on the inner side of your sole, just in front of the heel. Typically, that arch isn&rsquo;t supposed to come into contact with the ground when you stand or walk. If it does, it&#39;s likely that you have a flat foot(s), which is also known as a fallen arch or pes planus. 
&nbsp;

The arch is formed by tendons, which are tight bands&nbsp;firmly attached to the heel and foot bones. When all of the tendons are tightened, they are able to support a normal arch. However, if tendons do not draw together appropriately, then there will be little to no arch, i.e., it would result in flat feet.

It is typical in young children and it generally goes away by the time the child turns 2 or 3 years old, which is when the ligaments and tendons in their foot and leg are fully developed. Although it&#39;s rarely dangerous during childhood, it can persist into adulthood and cause problems like walking or standing for hours.

It is a rather common condition that impacts nearly 30% of the population, with 1 in 10 of these persons experiencing symptoms<a href="#accordion">[1]</a>. Usually, it affects both feet.&nbsp;However, it is also possible to have a falling arch on just one foot.&nbsp; 
&nbsp;

Understanding Flat Foot and its Management

Many people having flat feet do not experience any symptoms, but some may experience the following:

<ul>
	<li>Achy or painful feet, especially in the heel and arch reg</li>
	<li>Difficulty in certain foot movements, such as standing on toes</li>
	<li>Low back, hip, or knee pain</li>
	<li>Numbness or stiffness or swelling in feet</li>
	<li>Feet lean towards each other</li>
	<li>Toe drift</li>
	<li>Leg cramps</li>
	<li>Foot callus</li>
	<li>Falling often 
	&nbsp;</li>
</ul>

If you face these symptoms then you should visit a general physician who will assess and refer you to a podiatrist or physiotherapist. 
&nbsp;

<ul>
	<li>Flexible Flat Foot: The most common kind of flat foot is flexible. When you lift your feet off the ground, your feet&#39;s arches&nbsp;become visible and when you put your feet back on the ground, your soles fully contact the surface. This usually affects children. It can affect both feet and gradually worsen with age.</li>
	<li>Rigid Flat Foot: The foot will not have arches regardless of whether the foot touches the ground or not. There can be pain and difficulty while flexing the feet up or down, or moving them side-to-side. It can affect one or both feet and, like flexible flat feet, develops during teenage and worsens with age.</li>
	<li>Adult-Acquired Flat Foot: In this type of flat foot, the arches of the feet drop or collapse unexpectedly, causing the foot to turn outward. This may affect just one foot and can be painful.</li>
	<li>Vertical Talus: This type of flat foot is actually a congenital disability, known as vertical talus, which prevents arches from developing. The talus bone in the ankle is positioned incorrectly such that the foot&#39;s bottom has a rocking chair-like appearance; hence, it&rsquo;s also called a rocker-bottom foot. 
	&nbsp;</li>
</ul>

Flat feet can be a genetic condition. A child&#39;s feet develop arches as they get older. Some individuals have exceptionally high arches, whilst others have very low or even non-existent arches, leading to flat feet.

Sometimes, arches may suddenly collapse after an injury. Or the collapse can occur after years of wear and tear.&nbsp;

Some people get flat feet as they age with overuse and strain. Additional issues that increase your risk of flat feet include:

<ul>
	<li>Diabetes</li>
	<li>Cerebral palsy</li>
	<li>Broken bones</li>
	<li>Achilles tendon injuries</li>
	<li>Posterior tibial tendon dysfunction is the most common cause of adult-acquired flatfoot deformity, with people over 40 or involved in high-impact sports being especially prone to it<a href="#accordion">[9]</a>.</li>
	<li>High blood pressure</li>
	<li>Pregnancy</li>
	<li>Obesity</li>
	<li>Rheumatoid arthritis attacks the cartilage and ligaments that support the foot</li>
	<li>Down&rsquo;s syndrome</li>
	<li>Injury to the ligaments of the foot</li>
	<li><a href="https://merisehat.pk/disease/marfans-syndrome">Marfan syndrome</a></li>
	<li>Ehlers-Danlos syndrome</li>
	<li>Muscular dystrophy</li>
	<li>Spina Bifida 
	&nbsp;</li>
</ul>

Since all infants lack a medial arch, flatfoot is significantly more common in children than in adults. However, the issue decreases throughout growth, with just 9.1% of children still having flat feet at age 7<a href="#accordion">[4]</a>.

Although it is unknown whether sports activity directly affects flatfoot, obese children exhibit a threefold increase in incidents of persistent flatfoot as otherwise<a href="#accordion">[4]</a>.

Most children with flat feet have typical arches by the time they turn 10 years old, therefore, having flat feet as a child does not mean it would always be the case<a href="#accordion">[3]</a>.

Some types of genetic abnormalities, such as Down&rsquo;s syndrome or osteogenesis imperfecta, can cause flat feet in children<a href="#accordion">[7]</a>. In rare cases, a disease causes tarsal coalition, i.e., two or more of the foot bones fuse together, which also leads to painful flat feet in youngsters<a href="#accordion">[8]</a>. 
&nbsp;

A medical professional will ask you to stand on your toes as they examine your feet from the front and back. They assess your ankle strength and also look at your shoes&#39; wear pattern. 
&nbsp;

The following tests may help with diagnosis:

<ul>
	<li>X-Ray: It can be helpful in evaluating alignment and detecting arthritis.</li>
	<li>CT Scan: This test can take an x-ray of the foot from multiple angles and provide more details than a standard X-ray.</li>
	<li>Ultrasound: An ultrasound uses sound waves to produce detailed images of soft tissues. It&rsquo;s used to detect a tendon injury.</li>
	<li>MRI: MRI uses radio waves and a strong magnet to provide details of both soft tissue and bone<a href="#accordion">[6]</a>. 
	&nbsp;</li>
</ul>

Treatment usually depends on the severity of the condition. If you don&rsquo;t feel any pain or discomfort, then you probably don&rsquo;t require any treatment. In other cases, the doctor may begin with the RICE therapy, however, if the symptoms don&rsquo;t alleviate or worsen, they may suggest the following nonsurgical treatments: 
&nbsp;

<ul>
	<li>Activity Modification: Reduce painful activities and steer clear of standing or walking for extended periods of time.</li>
	<li>Weight Loss: Try to lose weight if you are overweight.</li>
	<li>Orthotic Devices: To offer your arches more support, your foot and ankle surgeon can make you a pair of custom orthotics that are to be placed inside your shoes.</li>
	<li>Immobilization: It may be necessary to use a walking cast or to completely prevent weight bearing in some circumstances.</li>
	<li>Medication: NSAIDs like Ibuprofen can help with pain and inflammation relief.</li>
	<li>Physical Therapy: This is a good option for the long-term management of pain.</li>
	<li>Shoe Modifications: It&rsquo;s important for you to wear shoes that support your arches.</li>
	<li>Ankle Foot Orthoses (AFO) Devices: Advanced bracing may be suggested by your foot and ankle surgeon to improve your gait and support your arches. 
	&nbsp;</li>
</ul>

In severe instances of a flat foot, your doctor will recommend surgery:

<ul>
	<li>Arthrodesis: Fusing foot or ankle bones together</li>
	<li>Excision: Removing bones or bony growths</li>
	<li>Osteotomy: Changing or cutting the shape of the bone</li>
	<li>Synovectomy: Cleaning the tendons&rsquo; protective coverings</li>
	<li>Tendon Transfer: Removing tendons from other parts of the body and adding them to the tendon in your foot to form an arch</li>
	<li>Lateral Column Lengthening: Grafting bone to your foot to make the arch rise more naturally<a href="#accordion">[2][5]</a>. 
	&nbsp;</li>
</ul>

In a recent study, researchers discovered that participants were able to significantly improve their gait and foot alignment with just 8 weeks of foot workouts. The American Academy of Orthopedic Surgeons recommends the following exercises: 
&nbsp;

<ol>
	<li>
	<h5>Heel Cord Stretching</h5>
	</li>
</ol>

A foot with a tight Achilles tendon will roll inward. Stretching the heel cord aims to lengthen the posterior calf muscles and the Achilles tendon. The steps to perform this exercise are: 
&nbsp;

<ul>
	<li>Stand in front of a fall and place one hand on the wall at eye level.</li>
	<li>The leg that you&rsquo;re stretching should be one step behind the other leg, with the heel firmly planted on the ground.</li>
	<li>Bend the knee of the front leg until you feel a stretch in the back leg.</li>
	<li>Hold for 30 seconds; rest for 30 seconds.</li>
	<li>Do it nine more times. It&#39;s crucial to maintain a straight back at all times while doing this exercise. Perform this exercise twice a day. 
	&nbsp;</li>
</ul>

<ol start="2">
	<li>
	<h5>The Golf Ball Roll</h5>
	</li>
</ol>

You&#39;ll need a chair and a golf ball for this activity.

<ul>
	<li>Place your feet firmly on the floor and sit on the chair.</li>
	<li>To stretch the plantar fascia ligament, place the golf ball under the foot and roll it back and forth for two minutes under the arch of the foot.</li>
	<li>Maintain a straight posture while doing this exercise. Do it for 2-3 minutes then switch to the other foot. 
	&nbsp;</li>
</ul>

<ol start="3">
	<li>
	<h5>Arch Lifts</h5>
	</li>
</ol>

<ul>
	<li>Your feet should be directly beneath your hips as you stand.</li>
	<li>Make sure your toes are on the floor the entire time. Now, roll your weight to the outside of your feet and elevate your arches as high as you can.</li>
	<li>After that, let your feet go back down.</li>
	<li>This exercise will work on the muscles that elevate and supinate your arches. Do 2-3 sets of 10-15 repetitions. 
	&nbsp;</li>
</ul>

<ol start="4">
	<li>
	<h5>Calf Raises</h5>
	</li>
</ol>

<ul>
	<li>Lift your heels as high as you can while standing.</li>
	<li>You can support your balance by leaning against a wall or a chair.</li>
	<li>Hold the higher position for 5 seconds before lowering yourself back to the ground.</li>
	<li>Perform 2-3 sets of 15-20 reps.</li>
	<li>After that, maintain the upper position for 30 seconds while pulsing up and down. 
	&nbsp;</li>
</ul>

<ol start="5">
	<li>
	<h5>Stair Arch Raises</h5>
	</li>
</ol>

<ul>
	<li>Place your left foot one step higher than your right foot as you stand on the steps.</li>
	<li>Use your left foot for balance as you bring your right foot down until your heel hangs lower than the step.</li>
	<li>Lift your right heel slowly as high as you can while concentrating on building up your arch.</li>
	<li>Your knee and calf should be turned slightly to the side, raising your arch higher.</li>
	<li>Lower yourself gradually to the starting position.</li>
	<li>Perform 2-3 sets of 10-15 reps on each side. 
	&nbsp;</li>
</ul>

<ol start="6">
	<li>
	<h5>Towel Curls</h5>
	</li>
</ol>

<ul>
	<li>Sit on a chair and place a towel under your feet.</li>
	<li>Plant your heels firmly on the ground while scrunching up the towel with your toes.</li>
	<li>Press the toes into your foot.</li>
	<li>Hold for a short while, then let go.</li>
	<li>Be sure to maintain contact with the floor or towel with the ball of your foot.&nbsp;</li>
	<li>Pay attention to how your foot&#39;s arch is being straightened.</li>
	<li>Perform 2-3 sets of 10-15 reps. 
	&nbsp;</li>
</ul>

<ol start="7">
	<li>
	<h5>Toe Raises</h5>
	</li>
</ol>

<ul>
	<li>Do this exercise while standing. Press your right big toe into the ground and lift your other four toes up.</li>
	<li>Next, press all four toes into the ground and lift your big toe up.</li>
	<li>Perform each movement 5&ndash;10 times while holding it for 5 seconds each.</li>
	<li>Repeat it for the left foot.</li>
	<li>This exercise can be performed in a standing yoga stance, like Tree Pose, Standing Forward Bend, or Standing Split for variation or change of intensity<a href="#accordion">[1][3]</a>. 
	&nbsp;</li>
</ul>

Contact an orthopedic surgeon, podiatrist, or your regular healthcare provider if you experience the following: 
&nbsp;

<ul>
	<li>Difficulty walking or feeling pain</li>
	<li>Balance problems</li>
	<li>Stiffness in your feet</li>
	<li>Sudden development of flat feet 
	&nbsp;</li>
</ul>

Conclusion

When a person has flat feet, they have a minimal or missing foot arch, which frequently makes walking, running, or even standing for longer periods difficult and occasionally painful. Flat feet can have a variety of causes, and not all types of flat feet&nbsp;will result in discomfort or other symptoms.

When a condition first appears in a child, it typically goes away on its own. However, treatment can be pursued if there is discomfort or an effect on a person&#39;s early life.&nbsp;Anti-inflammatory drugs and foot orthotics are typically used in this situation, though some people occasionally require surgery. 
&nbsp;

Key Takeaways

<ul>
	<li>Flat foot is a rather common condition that impacts up to 30% of the global population.</li>
	<li>Although it&#39;s rarely dangerous during childhood, it can persist into adulthood and cause problems like walking or standing for hours.</li>
	<li>If you face fatigue, pain in the feet, back problems, restricted movements of the feet or any other similar symptoms, then it can be due to flat feet</li>
	<li>There are 4 different types of flat feet and in all of these, either one or both feet will be affected.</li>
	<li>Having flat feet can lead to physiological problems in people, but symptoms can be alleviated with several exercises.</li>
	<li>Flat feet can be diagnosed by a clinical evaluation, X-ray, CT scan, MRI, and ultrasound.</li>
	<li>Some types of genetic abnormalities, such as Down&rsquo;s syndrome or osteogenesis imperfecta, can cause flat feet in children. 
	&nbsp;</li>
</ul>