Flat feet can be caused by many factors, including genetic factors, age, weight, etc., and can cause painful problems in the body. A physiotherapist can help treat this problem and make simple lifestyle changes such as exercises to stretch and strengthen muscles, use medical shoes and insoles that raise the arch of the foot, and use body modifying tools to engage. Offer and strengthen the core. But people with flat feet need to know what happens to the body when there is no arch in the sole of the foot.
What is the function of the arch of the foot?
The arches increase the elasticity and flexibility and cause the middle part of the foot to widen and close. Arches help absorb shock (shock) and are important for leg strength and body balance. The arch of the soles of the feet also helps to distribute the weight evenly throughout the foot. When the soles of the feet are flat, the rest of the body must compensate for the lack of arch in the soles of the feet, putting more and more pressure on the legs, knees, and back, causing inflammation and pain.
Should people with plantar fasciitis see a doctor?
Some people with flat feet do not feel any pain, so they do not need to see a doctor or physiotherapist. But if there is pain in the foot, ankle or other areas of the body, flat feet can be the cause. See your doctor if your arches have just fallen and flattened, you have leg pain, protective shoes or insoles can not help reduce the pain, or if you constantly feel heaviness and stiffness in your legs.
A doctor or physiotherapist will review your personal issues to get a better view of your condition. He or she will explain to you how your feet are the foundation of the whole body and keeping them strong will help relieve pain in the body, including the ankles, knees and back. Commonly recommended in these conditions include: medical insoles that support the arch of the foot and insole to reduce pressure on the foot, daily stretching exercises for both soles and the whole foot, ice therapy to reduce inflammation, physiotherapy to correct gait patterns, or Even ankle braces, injections or surgery for more severe cases.
Diagnosis of flat feet: Wet foot test
If you have never heard of it before, a wet foot test is a simple indication of how long or short the arch of a person's foot is. For this test, dip your feet in water, step on a surface where you can make a clear footprint (such as a concrete surface) and see what your footprint looks like.
If the entire middle of the sole of the foot is visible, it means that your feet are flat, and if only the outer part of the middle of the sole of the foot is visible, the arch is normal.
Before starting the exercise, do a wet foot test and take a photo of your footprint. After a few weeks, repeat the test and see if there are any improvements. The result can be pleasant and amazing!
Exercises for flat feet
Flat feet are a relatively common condition that many people around the world face. This condition has several different causes, and in these cases, in general, the legs have very little or no arch.
In many cases, people with plantar fasciitis live without any problems and lead a normal life and exercise, but these people sometimes feel pain or discomfort. This is the time to go to the doctor for help and treatment. Referred to treatment options.
At present, what can have many benefits for a large percentage of people with flat feet is foot exercises. These exercises can be easily done at home and, depending on your specific case, can act as both a prevention and treatment method for you.
Anyone with a flat foot can do the following exercises. These exercises are simple and effective if the cause of the disease is not genetic, neurological or severe injury.
Lift and lift the heel
This is probably the simplest and most well-known exercise for flat feet.
To do this, all you need is a floor and a wall. Stand near a wall in front of it and hold your hand on it for balance.
Raise your heels as high as you can to stand on your toes. Hold the heels for about 5-10 seconds and then lower them.
Repeat this 15 to 20 times.
The rest time between repetitions should be equal to the length of each repetition. If this exercise is very difficult for you, you can do it in a sitting position. Just do the same movements while sitting on a chair and keeping your back straight and straight.
Stretching of the sole of the foot
This move is a favorite of runners and almost anyone can do it and enjoy it.
To do this stretch, stand in front of a wall and place one or both hands on the wall for balance.
Then, pull one foot back slightly (approximately one step) and keep both feet firmly on the ground.
Next, bend the knee of the front foot to feel the stretch in the back, but remember not to pull the heel up.
Bend the knee so that the pain from stretching is not too much. Stay in this position for about 30 seconds and then pull the knee of the front foot to release the pressure.
Repeat this movement 8 to 10 times for each leg.
Foot massage with a tennis ball
One of the best ways to relax stiff soles is to massage the soles of your feet with a tennis ball. This exercise helps to release tension and pressure from the arch muscles of your foot (or where the arch should be).
All you need is a tennis ball and a court surface.
Stand on the ball with one foot and roll it back and forth along the arch muscles of your foot.
Do this for a minute or more, and then roll it left and right along the arch muscles of the sole for the same amount of time.
After doing this, stand on the tennis ball with the ball (front part) of your foot and try to bring the heel of your foot to the ground several times.
Repeat all these movements for the other leg.
Tip: You should feel a little pain when massaging your legs, which will eventually go away and gradually increase the pressure as you do. This is the best way to do this exercise effectively.
Stretching of the plantar fascia
This stretch is done with a massage of a tennis ball. Massage helps to relax the muscles and then you can pull the sole of the foot much better and more effectively. Here's how to do it.
Stand near a wall and place your toes on the wall while keeping the rest of your foot on the floor.
Your other foot should be in the back, with the sole firmly on the ground, as if standing in a relative lunge.
As the toes open and stretch against the wall, bend the knee of the front foot and try to push it toward the wall.
You should be able to feel a stretch in the front of the sole of the foot.
Bend the knee for about 5 to 10 seconds and then slowly turn it over.
Repeat this 15 times 20 times and then change the position of the legs.
Collect towels
You will need a towel to practice below. This exercise activates the small muscles that support the arch and is an essential movement for strengthening them.
Place the towel on the floor, sit (on the floor or chair) and place one foot on the towel.
Press the toes as if you want to bring the heel and toes together. Another way to do this is to "wrinkle the towel". Be sure to keep your toes and heels in constant contact with the ground.
Repeat the movement for 15 to 20 times and then move on to the other leg.
Yoga / Toe Gymnastics
You may not know what effect the toe muscles can have on the rest of your feet, and here is an exercise to strengthen them:
Sit in a chair and place the soles of your feet flat on the floor. You can do this exercise with one foot or both feet at the same time.
Press the big toe to the ground, lift the other toes as high as possible, and hold them for 5 seconds.
Repeat this 15-10 times.
Next, do the opposite - lift the big toe, while pressing the rest of the toes and holding them for 5 seconds.
Raise the leg
Find a place where you can stand with the front of your foot and keep the back of your foot in the air. A staircase or platform for aerobic steps is a good option to do this.
You need to have good balance, so try not to just stand on your toes, but cover a large part of the sole of the foot. If this movement is still very challenging, use a chair or other means to keep your balance. use
Now, stand on your toes and then slowly lower your heels so that they are parallel to your toes.
Then, lift the heel again and repeat the movement 10 times or more. If this move is too hard, do the move less often.
By doing this exercise, you activate the arch muscles of the foot and force them to do a little heavy movement, which in turn will make them stronger.
Other factors that can help flat feet
Obviously, exercise is a key factor in improving the smoothness of the soles of the feet, but they are not the ultimate solution. There are several other factors that you can consider if you want flat feet to have less of an impact on your life.
In the first place, there are orthoses with many insoles that can help you deal with this condition. See a foot specialist and see if he or she can recommend some insoles and orthoses for your particular case. Because consulting a specialist is not free and it is free, see a doctor only if you feel pain or if you think that just exercising is not enough for you.
Secondly, you can go for shoes that are designed for flat feet, especially if you want to run, this is especially important. To find the best running shoes for flat feet (something that will really work for you), there are some things to consider, including
The point of contact with the middle part of the sole of the foot
Find a shoe that has a midsole that fits snugly against your feet. To be more precise, we should look for shoes that have straight insoles (straight toe shoes), this is used in the form of shoes that determine the shape of sports shoes.
Smooth and straight insoles are an alternative to the hourglass shape that is common in most running shoes today, giving the runner more stability.
Sole arch support
People who suffer from plantar fasciitis due to weak muscles in the soles of their feet should definitely look for shoes that have a backrest and high arch support. The height of the arches may vary between models, so try several different examples and see which one is best for your feet.
Hard foam to hold steady
In addition to a straight inner edge, it is possible to keep the sole of the foot stable by using foam with double density in making shoes. This means that the inside of the arch is held in place by a thicker, harder foam, so that the entire surface of the foot has a fixed place to stand.
More support and support for heels and toes
Many runners with flat feet have probably noticed how much their shoes rot from the soles of the feet and heels. This is because the lack of an arch puts more pressure on the toes and heels, and this is precisely why more support and maintenance is needed in these areas of the foot.
Duration of shoe use
Depending on the degree of damage to the shoes; You should change your shoes every 350 to 500 miles. If you travel more than this distance with a pair of shoes, you run the risk of getting injured too much.
What happens if the pain in the sole of the foot is ignored?
If the pain caused by flat feet is ignored, it can get worse over time. Doing things like walking and other activities can be more difficult because the body's balance will be affected and pain will appear in other parts of the body, including muscles, joints and tendons. Types of calluses (on the foot and thumb), plantar fasciitis, hammer toe, blisters and other painful problems increase. Athletes suffer from leg bone injuries and fractures, and the overall quality of life will be affected.