Posted on Apr 07, 2022,
Flat feet (pes planus) are commonly known as fallen or collapsed arches. It’s a relatively common condition that can affect up to 30 percent of the population, causing symptoms in 1 in 10 of these people. Usually, both feet are affected, but it’s possible to have a fallen arch on only one foot.
Flat feet are caused by a variety of conditions including injuries, obesity, and arthritis. Aging, genetics, and pregnancy can also contribute to flat feet. You’re also more likely to have flat feet if you have a neurological or muscular disease such as cerebral palsy, muscular dystrophy, or spina bifida.
It’s important to care for flat feet properly since they can lead to pain, stress, and imbalances in other parts of your body. Working to treat flat feel can help to bring your entire body into alignment. This may help to correct other issues in your body that have been caused by flat feet.
Here are some exercises you can do to help correct fallen archesTrusted Source and reduce pain. Aim to do these exercises at least three times per week. Ideally, you can fit them into your daily routine and perform them throughout the day.
As you’re working through these exercises, focus on raising, strengthening, and lengthening your arches.
For variation you can try doing this exercise in standing yoga poses such as Tree Pose, Standing Forward Bend, or Standing Split.
You may wish to use an orthotic device to support your arches and reduce stress on your flat feet. They may help to improve function and alignment of your feet while providing support.
Orthotic devices can also help to absorb impact and reduce stress. You can buy ready-made devices or have them custom made. Stability shoes, such as motion control shoes, can also help to support your arches and provide extra cushioning.
Sometimes physical therapy can be used to correct flat feet if they’re the result of overuse injuries or poor form or technique.
Usually, surgery isn’t needed for flat feet unless they’re caused a bone deformity or a tendon tear or rupture. Sometimes surgery will be recommended if you have chronic foot pain from flat feet and haven’t improved after taking other measures.
Keep in mind that it may take a few weeks of doing these exercises before you begin to see improvements. Be consistent with your approach and continue doing the exercises even after you progress.
Developing a deeper awareness of your body can help you to determine how best to adjust your posture and movement during daily activities to correct body imbalances. Make a conscious effort to pay attention to how you stand, move, and position your body, making micro-adjustments as needed.
Talk to your doctor if you’re experiencing pain while standing or walking. You may also benefit from orthotics or physical therapy.
Original Article : https://www.healthline.com/health/flat-feet-exercises#tennis/golf-ball-rolls
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