The human foot is a complex structure built by bones, ligaments, and tendons that has two very important functions:
- Bear the body weight
- Propulsion in walking, running and jumping.
The multiple bones and joints of the foot give it the necessary flexibility, but to fully support any weight, the bones of the foot need to form an arch.
One might have a flat foot during childhood or develop later in life. This happens in the case when the posterior tibial tendon becomes weak, which is often called fallen arches.
There are a series of exercises for adult-acquired flat foot, by working out regularly you can solve the problem to some extent.
Heel raise/drop with ball
- Stand on the edge of a step.
- Place a small ball between your ankles.
- Activate short foot.
- Squeeze the ball with your ankles throughout all movements.
- Perform a heel raise and drop.
- Repeat 30 times.
Step through
- Have your feet in a staggered position.
- Activate short foot in your leading leg.
- Whilst maintaining short foot on the leading leg, step forward with the back leg.
- As the swinging leg is about to land on the ground, push off from the big toe.
- You should feel a contraction in your arch through movement.
- Repeat 30 times.
Heel cord stretching
- Stand facing a wall and place one hand on the wall at eye level.
- Place the leg that needs stretching approximately one step behind the other leg and plant the heel firmly on the ground.
- Bend the knee of the front leg until you feel a stretch in the back leg.
- Hold for 30 seconds and then rest for 30 seconds. Repeat nine more times.
- It is essential to avoid arching the back and to keep it straight.
- Perform this exercise twice a day.
Alternate toe lift
- Lift up only your big toe whilst pushing the other 4 toes into the ground.
- Push your big toe into the ground whilst lifting the other 4 toes.
- Transition smoothly between these 2 positions.
- Keep your foot still. Your toes should be the only thing that is moving.
- Repeat 30 times.
Toe curls
- Sit up straight in a chair with a towel placed under your forefoot.
- Curl and release your toes to pull the towel towards you.
- Keep your heel on the ground.
- To progress, place a weight on the towel.
With these exercises you can manage & overcome pain.
