Exercises For Flat Feet
As you probably already know, flat feet is a condition that is also known as fallen arches. When you have flat feet, the normal arches on the inside of the feet are either missing or are low. So, when you look at your feet, you see that they have a flat appearance where the entire sole of your foot is in touch with the ground.
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One of the things that you need to know about flat feet is that your feet may actually be able to form an arch. However, it tends to flatten when you are standing. So, this means that there are some exercises for flat feet that can help you.
Exercises for Flat Feet
#1: Short Foot Exercise:
The first thing that you need to do is to sit on a chair with the feet on the floor. Make sure that your toes are pointing forward. You will then need to keep the toes flatten on the ground while you slide the front of your foot back along the floor toward the heel. Try to hold this position for 5 to 10 seconds. Relax and repeat the exercise 10 times on each foot.
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#2: Calf Stretch Exercise:
In order to do this exercise for flat feet, you need to stand facing a wall. Make sure that you have both hands on the wall to maintain your balance. Then, you will need to extend your left leg to be stretched behind. Make sure that your knee is straight and that your toes are pointing forward. Besides, you also need to pay attention to the back leg since this one also needs to be straight and with the heel firmly on the ground. You will then need to gently lean forward until you feel the stretch in the calf of the back leg. Try to hold this position between 30 to 60 seconds. Repeat this exercise 4 times on each leg.
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#3: Heel Raises Exercise:
To do the heel raises exercise, you need to be standing as well. Make sure that your feet are about shoulder-width apart. All you need to do in this exercise is to raise your heels off the ground as much as possible. However, it is important that you maintain the same pressure on both feet across the front of your foot. Try to hold a couple of seconds at the top position and then, gently, return to the initial position. You should do 2 sets of 10 to 20 repetitions.
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#4: Toe Yoga Exercise:
The toe yoga exercise is one of the best exercises for flat feet on this list since you can do it no matter if you are standing or sitting. All you need to do is to lift your big toe up while making the necessary pressure to maintain the other 4 down. Just hold the position for 5 seconds. Then, you will do the opposite. You will need to press the big toe down while you lift the 4 other toes up. Again, you should hold this position for about 5 seconds. Make sure that you repeat the sequence 10 times on each foot.
