Flat feet
Benefits for Employees:
A human foot has 33 joints, which hold 26 different bones together. It also has over 100 muscles, tendons, and ligaments.
Children and infants may often appear to have flat feet.
Having feet that appear flat during early childhood does not mean that a person will always have flat feet.
People with flat feet who do not experience pain or other symptoms do not usually need to consult a doctor.
However, anyone with the following symptoms should seek medical advice:
- flat feet that have only developed recently.
- pain in the feet, ankles, or lower limbs.
- symptoms that do not improve with supportive, well-fitted shoes.
- one or both feet becoming more flat
- the feet feeling rigid, stiff, heavy, and unwieldy
Symptoms of Flat Feet and Fallen Arches
- Feet tire easily
- Painful or achy feet, especially in the areas of the arches and heels
- The inside bottoms of your feet become swollen
- Foot movement, such as standing on your toes, is difficult
- Back and leg pain
Diagnosing Flat Feet and Fallen Arches
An exam may include these steps:
- Checking your health history for evidence of illnesses or injuries that could be linked to flat feet or fallen arches
- Looking at the soles of your shoes for unusual wear patterns
- Observing the feet and legs as you stand and do simple movements, such as raising up on your toes
- Testing the strength of muscles and tendons, including other tendons in the feet and legs, such as the Achilles tendon or the posterior tibial tendon
Taking X-rays or an MRI of your feet
Home Remedies for Flat Feet and Fallen Arches
- Wear footwear or shoe inserts that are appropriate to your activity.
- When pain occurs, try at-home treatment of rest, ice, and over-the-counter nonsteroidal anti-inflammatories,Talk to your doctor first if you take any other medicines or have any medical problems.
- Ask physical therapist to show you stretches that can prepare you for feet-intensive activities.
- Limit or treat risk factors that can make fallen arches or flat feet worse, such as diabetes, high blood pressure, and obesity.
- Avoid activities that put excessive stress on your feet, such as running on roads.
- Avoid high-impact sports such as basketball, hockey, soccer, and tennis.
- Know when to get help. When pain is severe or interferes with activities, it’s time to see the doctor for a thorough exam and treatment.
Exercises for Flat feet
Heel stretches
- Stand with your hands resting on a wall, chair, or railing at shoulder or eye level.
- Keep one leg forward and the other leg extended behind you.
- Press both heels firmly into the floor.
- Keeping your spine straight, bend your front leg and push yourself into the wall or support, feeling a stretch in your back leg and Achilles tendon.
- Hold this position for 30 seconds.
- Do each side 4 times.
Tennis/golf ball rolls
- Sit on a chair with a tennis or golf under your right foot.
- Maintain a straight spine as you roll the ball under your foot, focusing on the arch.
- Do this for 2–3 minutes.
- Then do the opposite foot.
Arch lifts
- Stand with your feet directly underneath your hips.
- Making sure to keep our toes in contact with the floor the entire time, roll your weight to the outer edges of your feet as you lift your arches up as far as you can.
- Then release your feet back down. You’ll work the muscles that help to lift and supinate your arches.
- Do 2–3 sets of 10–15 repetitions.
Calf raises
- While standing, lift your heels as high as you can.
- You can use a chair or wall to help support your balance.
- Hold the upper position for 5 seconds, and then lower back down to the floor.
- Do 2–3 sets of 15–20 repetitions.
- Then hold the upper position and pulse up and down for 30 seconds
Stair arch raises
- Stand on steps with your left foot one step higher than your right foot.
- Use your left foot for balance as you lower your right foot down so your heel hangs lower than the step.
- Slowly lift your right heel as high as you can, focusing on strengthening your arch.
- Rotate your arch inward as your knee and calf rotate slightly to the side, causing your arch to become higher.
- Slowly lower back down to the starting position.
- Do 2–3 sets of 10–15 repetitions on both sides.
Towel curls
- Sit in a chair with a towel under your feet.
- Root your heels into the floor as you curl your toes to scrunch up the towel.
- Press your toes into your foot.
- Hold for a few seconds and release.
- Make sure to keep the ball of your foot pressed into the floor or towel. Maintain an awareness of the arch of your foot being strengthened.
- Do 2–3 sets of 10–15 repetitions.
Toe raises
- While standing, press your right big toe into the floor and lift up your other four toes.
- Then press your four toes into the floor and lift up your big toe.
- Do each way 5–10 times, holding each lift for 5 seconds.
- Then do the exercise on your left foot.
Follow these 5 tips for happy, healthy flat feet
1. Avoid flats
Those totally flat, thong-style sandals might look great on the boardwalk this summer, but they aren’t the best for your feet.
“Almost everyone will want some type of arch support from their footwear,” “But if the arch is too pronounced, it can actually cause pain for people with flat feet.”
2. Make sure your shoes have an arch
Ideally, you want a shoe that supports the natural shape of your arch — not too flat, not too high.
You may need to experiment with a few different shoe brands to find one that provides support without digging painfully into your foot.
3. Try inserts, if you don’t want to buy new shoes
If you’re comfortable with your shoe choice but are still experiencing pain, the next step in treatment is to look at inserts.
Pro-tip: Go custom. Custom orthotic inserts will cost a little more than the ones at your neighborhood drugstore, but since they are created from a mold of your foot, they should strike the perfect balance between comfort and support. Check with your local orthopedist or foot and ankle specialist to find out more.
4. Get shoes that are designed for what you’re doing
5. Love your current shoes? Limit your time standing or walking
Try to limit the amount of time you spend walking or standing, and rest your feet whenever you get a chance.
