iPHYSIO

Tips for Painful Flat Feet

Flat feet only need treatment if they cause discomfort or lead to pain elsewhere in the body. Some people appear to have a very low arch or no arch without ever experiencing problems. When flat feet do cause symptoms, simple devices and exercises can help to minimize the discomfort. There are lots of ways you can reduce or get rid of the pressure on your low arches, and they aren’t complex at all. Here are a few of the best ways to better support your arches and lower limbs overall:

Get Orthotics

They are prescription medical devices and custom inserts support and correct your feet exactly where you need it, so your feet will have the cushion and stabilization they need to absorb the shock and handle pressure. Sometimes just wearing pairs of shoes with arch and cushioned sole can also make a difference for easing the pain.

 Stretch it out

Sometimes your muscles tighten up and will limit the amount of movement that the ankle can bend so stretch out your muscles can alleviate pressure on your foot. The first step is to put your toes up against the wall flat, heels on the ground and then gently start moving your knee forward. Do this at least 2-3 times a day for 2 minutes each time.

Power up

Strengthening exercises able to build your foot muscles and help your lower limbs better support themselves and encourage an arch in your feet. First, prepare a towel and place it under your feet, then place your feet flat and use your toes to pull the towel towards you. This exercise will activate your arch muscles and strengthen the muscles.

A stronger, flexible, well-supported feet are much better to handle the stresses and pressures of your daily activities and any sports. Take care of your lower limbs too will also reduce your chances to develop more overuse problems that can be related to flat or fallen arches.