There are many different names for those who have fallen or collapsed arches. There are approximately 30 percent of the population which may be affected by this condition, causing symptoms in about one out of ten of these people. Although arch collapse is normally found on both feet, it is possible for it to happen on just one foot.
In addition to injuries and obesity, flat feet can also be caused by conditions such as arthritis and severe obesity. Flat feet can also be caused as a result of pregnancy, genetics, and aging. There is also an increased likelihood that you will develop flat feet if you suffer from a neurological or muscular condition, such as cerebral palsy, spina bifida or muscular dystrophy.
It is crucial to take proper care of flat feet as they can lead to other parts of the body becoming strained and imbalanced due to pain and stress. It is crucial to take the necessary steps to correct flat feet since they will help to keep the entire body aligned. You must wear the best walking flat feet shoes for yourself. In addition to correcting your flat feet, this procedure may also assist you in treating other health issues.
In order to fix flat feet and reduce pain, you can do some of these exercises. Try to do these exercises three to four times a week. In an ideal situation, you should be able to fit them into your daily routine and incorporate them as part of your daily routine.
Try to raise, strengthen, and lengthen your arches as you go through these exercises.
Stretching the heels
- Hold one or both hands onto a wall, chair, or railing at the level of your shoulders or eyes.
- Extend the other leg behind you while extending one leg forward.
- The heels of both feet should be firmly pressed into the ground.
- You should feel a stretch in your back leg and Achilles tendon after bending your front leg and pushing yourself into the wall or support.
- For 20-30 seconds, hold this position.
- Repeat on both sides four times.
Rolling tennis or golf balls
- Take a chair and put your right foot under one of the tennis and golf balls.
- Make sure you keep a straight spine while rolling the ball under your foot.
- Spend 2–3 minutes doing this.
- Do the same thing with the other foot
- Stand directly underneath your hips with your feet under you.
- As you lift your arches up as far as you can, keep your toes connected to the floor throughout the exercise.
- Once you’ve released your feet, put them back down. As a result, your arches will be lifted and supinated.
- Sets of 10–15 repetitions should be done twice or three times.
Arches on stairs rise
- Step one step higher than your right foot with your left foot when you are standing on steps.
- Using your left foot for balance, lower your right foot so that your heel hangs below the step.
- As you slowly lift your right heel as high as possible, it is important that your arch is as strong as possible.
- Your arch will become higher as you rotate inwards as you move your knee and calf to the side. This will help you stand taller.
- Reverse the movement to return to the starting position.
- Continue on both sides for 2 to 3 sets of 10 to 15 repetitions.
Furthermore, it is well established that flat feet are a very common problem in many athletes, not only because it effects their athletic performance, but since it can also increase the chances of them sustaining injuries. The majority of our athletic activities have very little contact with the ground at all, and it is the only means of connecting with it.