Flat feet are a condition in which the arch in the centre of the foot straightens, and the entire sole comes in contact with the floor while standing. This condition is also called pes planus or fallen arches. Flat feet aren't a painful or problematic condition, but sometimes, it can get painful, and that's when you'll have to do something about it. About 1 in 10 people with flat feet report pain.
Flat feet may be caused due to certain injuries, arthritis, obesity, pregnancy, or maybe genetic. You should take good care of your feet if you've got asymptomatic flat feet because it can become painful and cause imbalance if it worsens.
The good news is that some exercises can help you reduce pain and discomfort and even correct the flat foot. Let's quickly take you through some of the most effective flat-foot exercises.
Heel Stretches
The first exercise on our list is the heel stretches. It�s pretty simple to do. All you�ve got to do is stand straight and rest your hands on a wall or a chair at eye or shoulder level. Position one leg forward and one leg stretched behind you. Press the heels on the floor while keeping the spine straight. Slowly bend the front leg and push your body on a chair or wall for support enough to feel your Achilles tendon and back leg stretching. Stay in this position for about 30 seconds and repeat it four times for each leg.
Arch Lifts
Arch lifts is another great corrective exercise for flat feet. Start with standing straight such that your feet are positioned underneath the hips. Keep your toes in contact with the floor at all times. Move your feet such that all of your body weight shifts to the outer edges of the feet while you lift the arches of feet as far as you possibly and comfortably can. Release the feet and repeat 2 to 3 times at a time. 10 to 15 repetitions of this 3-time cycle would be enough to help you correct the flat feet condition � if done regularly.
Toe Raises
This is one of the most effective flat feet exercises that you can do to correct the condition. Press the big thumb of your foot on the floor and then lift four smaller toes up. Then lift the thumb and press the smaller toes on the floor. Repeat this alternative movement 5 to 10 times, with each lift lasting for at least 5 seconds. Do the same for the other foot as well.
Flat feet exercises are very simple and quick. You just have to do them regularly to see a difference. If you�ve got flat feet, don�t worry because you can correct them and restore the arches of your feet.