11/5/2023 0 Comments Foot arch pain exercisesFlat feet more common than you might think.(2013). ![]() You can learn more about how we ensure our content is accurate and current by reading our editorial policy. If you are a patient and need some advice, treatment or a consultation, please go to We provide virtual and face-to-face appointments with our expert team.Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. If you are a therapist and like the exercises and information in this document, please go to and sign up to this amazing exercise prescription software. To maximise the benefits of these exercises, consistency is essential so practice daily. This exercise is good for balance and calf strengthening.īy performing these strengthening and walking exercises, individuals with pes planus can improve their foot health and strengthen their medial arch to help prevent further flattening of the foot. Hold this position, then return to the floor. Lift your heels up, and place your weight through your toes. Inward Turn Calf Heel Raise: Stand up and place your heels towards each other, but keep your toes separated. This is an isometric strengthening exercise for the foot and ankle.ĥ. Ankle Plantar Flexion Isometrics: Place one foot resting on a towel on the wall. This is a great foot and ankle strengthening exercise, and improves balance.Ĥ. Use a wall to provide support if required. Start the exercise wearing trainers, and progress to bare feet as your feet get stronger. Heel Walking: Walk forwards on your heels. This exercise will strengthen the calf muscle and ankle joint.ģ. Slowly raise up onto your toes, and control the movement back down. Calf Heel Raise One Leg: Stand upright on one leg. It’s a fantastic foot, ankle and leg strengthening exercise to the ligaments and muscles. Start by doing it in trainers, but when you get more confident do it in bare feet. Let’s look at our top five exercises for Flat Feetġ. It goes without saying to be careful not to fall over, hold on to a wall when you first start. Exercising on uneven surfaces can also be useful, for example, on a BOSU call or wobble board. As you balance, so you require the small intrinsic foot muscles to activate to help you stabilise your foot. Balance exercises may also benefit individuals with pes planus. ![]() However, the medial arch can drop over time, and in cases such as this, strengthening exercises can be very helpful to maintain intrinsic muscular strength and stability in the arch of the foot. Hence, we cannot necessarily attribute flat feet to foot pain. This is commonly seen in African nations, for example, where research tells us that there is a higher prevalence of flat feet, but a lower prevalence of foot pain. It should be noted that many people genetically have flat feet. However, if you are in pain and have tried everything else, they could be useful. The problem with orthotics is putting them into different shoes, and changing your foot biomechanics too quickly for your body to adapt to the orthotic. We often get asked at Surrey Physio, “should I get a foot orthotic?” Generally we say no, first do the exercises to strengthen your arches. ![]() It is an incredible shock absorber, and many therapists believe the efficiency of the foot is far better than that of a trainer or shoe. Your medial arch is the curved part of the foot that helps to support the arch of your foot and stabilize your foot during walking and running. Fortunately, there are a number of exercises that can strengthen the muscles and tendons of the foot and ankle, thereby reducing foot pain and enhancing overall foot health. It does not often cause pain or discomfort, but some people attribute flat feet to pain elsewhere in the body (like the knees, hips or spine). Pes planus, or flat feet, is a common condition characterised by a collapse of the foot's inside arch (known as the medial arch).
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