How to Fix Flat Feet

Flat foot also known as fallen arches is a type of foot problem which features the collapse of the inner arch of the foot. This means the entire under-surface of the foot is in full contact with the floor. This can occur in one or both feet and can be seen while standing still or walking.

How To Determine if you Have a Flat Foot

How to Fix Flat Feet

You can do the water test to see if you might have fallen arches or flat feet. Do these simple steps:

  • Wet your feet.
  • Stand on a leveled surface where your footprint can clearly show, such as on a concrete floor.
  • Step aside and have a look at the footprints. If you see the entire bottom of your foot in the footprint, this is a clear indication that you have flat feet.

What causes flat foot?

Flat feet can arise from various causes. Here are the most common:

Genetic factors

Flat feet can be inherited from your parents and it is referred to as structural flat feet. This is where the foot bone structure is flat. This should not be mistaken with flexible flat feet which is where a child is born with flat feet. When the child stands, the feet look flat. However, when the child raises his or her toes, a small arch is seen. In most cases, as the child grows older, the arches develop.

  • Your foot muscles aren’t working properly
If you have weak or tight feet muscle, it can result in the collapse of the foot arch. This is referred to as functional flat feet.

Other factors that may contribute include:

  • Increase in body weight
  • Improper shoe wear
  • an Ineffective posture
  • Incorrect techniques in sport

How to Fix a Flat Foot

Here are some exercises you can do daily to strengthen and ultimately help to fix your flat feet.

The Short foot exercise

This is a fundamental exercise; you need to learn how to do it correctly to strengthen the muscles that will encourage an arch in your feet. Stand upright with your feet facing forward and shoulders wide apart. While maintaining your toes relaxed, proceed to squeeze the bottom of your foot. Then drag your big toe back and forth. This should be performed correctly until you are able to feel strong contractions of the muscles underneath your foot. Hold this for five seconds and repeat twenty times.

Also, read – How to Fix a Posterior Pelvic Tilt?

Big toe exercise

Your big toe is essential when fixing flat feet, especially during walking. It is vital that your big toe is flexible and has adequate strength. Combining these two factors will help engage and lift of the medial arch of the foot. Place the bottom of your big toe on one wall. Press your foot into the wall to stretch out the big toe. While maintaining this position, continue pressing the big toe on the wall for thirty seconds. Feel the foot muscles beneath your foot contract strongly. Repeat this three times.

Massage the arch

Using a massage ball or a tennis ball, massage the arch of your foot, apply pressure and roll your foot back and forth on the ball. Stand on the massage ball with one foot but do not apply to much pressure. Then repeat the exercise with the other foot. This should be done daily for three minutes on each foot.

Stretch your calves

An exercise that solves any foot problem is a calf stretch. Tight calf muscles limits you’re walking, running, squatting and even jumping, which are essential to fixing flat foot. Stand on the edge of a step, lower both of your heels, and focus on stretching your calf muscles. Hold this stretch for at least thirty seconds and repeat three times to increase flexibility.

If you feel pain from your flat feet, put on shoes with arch support frequently to help alleviate the pain. Be sure to visit your doctor if the pain persists or if your foot has suffered from trauma or you have a foot injury. With time, as you regularly exercise your foot muscles, you will find that your feet are longer flat. Try the water test again and see the change. Either way, your feet will be strong, healthier and happier.

1 thought on “How to Fix Flat Feet”

  1. Don’t understand how to “drag” my big toe back and forth when doing the short foot exercise. Can you provide a picture? Thank you.


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