6 Best Exercises For Treating Flat Feet

While most people have a slight arch in their feet, some people’s feet are flat from the heel to the toe. This condition is called flat feet, which can cause problems ranging from mild discomfort to disabling pain. In addition, flat feet can lead to problems with the alignment of the legs and hips, and it can increase the risk of developing arthritis. 

For these reasons, it is important to seek treatment for flat feet as soon as possible. Several treatments are available, depending on the severity of the condition. In mild cases, special exercises may be all that is needed to improve the condition. However, surgery may be necessary in more severe cases to correct the deformity. Whatever the treatment, it is important to act quickly in order to minimize the impact of flat feet on your life.

What Are Flat Feet? 

Flat feet are a condition where the foot arch collapses, with the entire sole in contact with the ground. It can occur because the ligaments and tendons that support the arch are too relaxed or stretched out. It can also be caused by an injury, such as a fracture or arthritis. 

Flat feet are a common condition, and most people with flat feet do not experience any pain or problems. However, some people with flat feet may experience pain in the ankles, knees, or hips. It also causes problems with balance and walking. If you have flat feet, there are several treatment options available. Treatment options include orthotics and surgery. 

Can Flat Feet Be Corrected? 

Flat feet are generally not a painful condition, it can lead to problems such as ankle instability or pain in the knees and hips. Sometimes, flat feet can also be corrected through surgery or other medical treatments. However, these options are typically only recommended if the condition is causing pain or problems with mobility. One affordable and accessible option is Custom Flat Feet Orthotics which lead to many people with flat feet living full and active lives.

6 Best Exercises For Flat Feet Relief 

While there is no cure for flat feet, exercises can help relieve pain and improve mobility. Here are six of the best exercises for flat feet relief:

1. Heel drops

This exercise strengthens the muscles and tendons around the ankles and calf, supporting the foot’s arch. To perform heel drops, stand with the balls of your feet on a raised surface and let your heels hang off. Slowly lower your heels below the level of the raised surface, then raise them back up. Repeat 10-15 times.

2. Arch lifts

This exercise helps to strengthen the muscles in the arch of the foot. To perform arch lifts, stand on one foot and lift the other leg so your ankle rests on your knee. Use your hand to pull your toes back toward your shin. Hold this position for five seconds before lowering your leg back down. Repeat 10 times on each leg. 

3. Towel curls

This exercise strengthens the foot muscles and helps stretch out the Achilles tendon. To perform towel curls, place a towel on the floor in front of you and sit with both feet on top of it. Grasping each end of the towel, use your toes to curl it up toward your shins as far as possible. Hold this position for three seconds before relaxing and letting the towel fall back down to the floor. Repeat 10 times. 

4. Marble pickups

This exercise helps to improve coordination and strengthen small muscles in the feet. To perform marble pickups, spread a handful of marbles out on a flat surface in front of you. Pick up one marble at a time using only your toes and drop it into a container next to you. Once all of the marbles have been picked up, repeat the reverse process by dropping them back onto the flat surface one at a time. Repeat 10 times. 

5. Balance training

This exercise helps to improve balance and coordination while also strengthening the muscles in the feet and lower legs. To perform balance training, stand on one leg with your arms at your sides and lift the other leg so that your thigh is parallel to the ground (or as close as possible). Hold this position for 30 seconds before switching legs and repeating. Progress to holding this position for 60 seconds as you become more comfortable with it. 

6. Foot massage 

This is not technically an exercise, but regular foot massages can help to relieve pain and tension in the feet caused by flat feet or other conditions such as plantar fasciitis (inflammation of a ligament that runs along the bottom of the foot). To give yourself a foot massage, use your fingers to massage any sore or tender spots on your feet, paying special attention to areas around the arch or heel.

Conclusion 

Custom orthotics are specially designed shoe inserts that can provide flat feet treatment and other foot problems. The orthotics are designed to support the foot’s arch and correct any imbalances in how the foot hits the ground. This can help to relieve pain, improve balance, and prevent further injury. 

While there are over-the-counter orthotics available, custom orthotics are often recommended because they are made to fit the specific contours of your feet. This ensures that they provide optimal support and alignment. Our Custom Flat Feet Orthotics may be right for you if you have flat feet or are experiencing foot pain.

Get Custom Flat Feet Orthotics at NetStep

At NetStep, we are committed to providing our customers with the best possible orthotic solutions for their needs. Our Custom Flat Feet Orthotics are designed to provide support and comfort for those suffering from flat feet or fallen arches. And, for a limited time, we are offering 60% off all custom orthotics orders and free shipping within the US. So don’t hesitate – take advantage of this offer today and see the difference our orthotics can make in your life!