Flat feet can be painful and cause trouble, especially if you’re not doing anything to make the condition better. According to experts, flat feet are a normal thing for many, but for few, these can cause leg or foot pain.
So even if you’re not feeling any pain or inconvenience with your flat feet, it’s better to take remedies to prevent any possible difficulty. If you don’t want to visit a professional to help your flat feet, no worries. There are several ways to fix your flat feet at home. Here I am going to share with you four ways to fix flat feet at home.
Let’s get started with the basic one.
Wear Supportive shoes
We all wear shoes regularly but if these shoes don’t fit the feet perfectly, you’re going to face numerous issues in the longer term. The same is the case with people having flat feet. If you’re someone with flat feet, it is highly recommended to wear specially manufactured supportive shoes.
You can easily find these shoes anywhere around you. The best shoes are ones with arch support. These shoes can lessen the symptoms or even provide total relief from leg or foot pain.
However, make sure to get yourself a pair of supportive shoes with a heel not higher at 2 ¼ inches. Plus get your shoes fitted at the end of the day as this is the time when your flat feet are at their largest.
Custom made orthotics
The next thing to help relieve your flat feet problem is custom made orthotics. Orthotics are shoe inserts that are semi rigid and support the foot arch while standing, walking, or running. So if you’re someone who spends a lot of time walking around or standing at a spot, custom made orthotics are the best solution for you.
Orthotics help your flat feet by redistributing and dispersing the bodyweight evenly hence minimizing the burden from your feet.
There are two types of flat feet, so before getting orthotics, it’s better to identify which type of flat feet you have.
Rigid flat feet
If your feet are flat under pressure and flat when unweighted, you have rigid flat feet. For this condition, an orthotic with low arch support is ideal.
Soft flat feet
If your feet are flat under pressure and curved when unweighted, you have flexible flat feet. For flexible flat feet, an orthotic with high arch support is recommended.
Orthotics also help you relieve pain caused by many other physical or medical conditions such as diabetes, bursitis, and plantar fasciitis. Plus, they may lessen the chances of surgery to fix your flat feet.
Obesity or over-weight is one of the major causes of flat feet. If you have a weight more than normal, there are high chances of you getting flat feet or it can also worsen your flat feet condition. So it’s highly recommended to lose some weight in order to relax your flat feet.
If you lose weight, its going to relieve many other health conditions along with flat feet. As the weight goes down, it provides better blood flow to the feet along with dispersing the pressure.
According to research, obesity and flat feet have a strong connection with the former highly affecting the later one. So if you lose weight, you will see a clear difference in your flat feet condition.
Who doesn’t know the health benefits of exercise? A 15 minutes workout daily can have countless health benefits. For flat feet, exercises have proven to be one of the best remedies.
If you don’t want to go for professional physical therapy for your flat feet, here are the best exercises to do at home in order to help your flat feet.
The first workout technique to relieve flat feet is heel stretches. Heel stretching can help increase the feet flexibility by regularly working out the feet muscles.
How to do:
- The first thing you need to do is standing with your hands resting on something (wall, chair, handle) at your eye or shoulder level.
- Then put your one leg forward and the other one extended behind you.
- Put the pressure on heels and press both heels firmly onto the ground
- Keep your back straight and push your front leg downward by bending it and put your body force onto the wall or chair in front of you. It will stretch your back leg and Achilles tendons.
- Hold this stretched position for 25 to 30 seconds (it’s better to start with a shorter time span and then gradually increase it)
- Repeat this process for the other leg.
- Do each side a minimum of 4 times.
Tip: Wear tight clothes to minimize any huddles while stretching.
The next exercise which might help you relieve flat feet symptom in arch lifts. This is a very basic and simple workout technique and just like other mentioned exercises, you don’t need any equipment for this one too.
How to do:
- Stand straight onto the ground and make sure your feet are directly underneath your hips.
- Make sure your toes are touching the ground the entire time.
- Lift your feet from inwards and put all the weight on the outer edges of the feet. But don’t let your toes lift off the ground.
- Lift your feet from inside as much as you can.
- Then relax your feet. Repeat it from 10 to 15 times.
- This way you will train the arch muscles to have more flexibility.
- You can also take pauses in between to make your feet adjust. For instance, do 2 to 3 sessions of 10-15 repetitions.
Tip: Stand near a wall to prevent any possible fall or injury.
Another exercise is the tennis roll (also known as golf ball roll). For this exercise technique, you need a tennis or golf ball that is why it is called tennis rolls. Get yourself a tennis ball and you’re ready to do this exercise.
How to do
- Take a tennis ball and put it on the ground.
- Next, sit on a chair or support and let your feet touch the ground.
- Put your right feet onto the ball and let the other footrest on the floor.
- Sit with a straight spine and roll the ball under your foot by mainly focusing on the arch area. (Be careful not to put too much force)
- Repeat rolling the ball for 2 to 3 minutes.
- Do the same with the left foot.
Tip: It’s better to sit on a table or stool to maintain a straight spine.
Stair arch raises
As the name mentions, you need to do this exercise on some stair steps or a hard supportive block. It is one of the best recommended exercises for flat feet.
How to do:
- Stand in front of a stair step or a hard block.
- Put your left foot on the first step while your right foot is resting on the ground.
- Stand and put pressure on the left feet while the right one is on the floor.
- Then put the right foot on the step with the heel hanging lower than the rest of the foot.
- Slowly start lifting your heel upward as much as you can to strengthen your arch. Then stretch the heel in the opposite direction; downward
- Bend your left knee as you stretch the right heel in order to maximize the stretching.
- Repeat the stretching 10-1 time.
- Do the same with the right foot.
- It’s better to do 2 to 3 sessions of 10-15 repetitions.
The calf raises are the same just as the stair arch raises with the only difference is that you only stretch your heels in the upward motion.
How to do:
- Stand on a stair step or a block.
- Put your feet straight onto the step with both heels slightly off the step.
- While standing straight, stretch both heels upward as much as you can.
- Hold the stretched position for 5 seconds and then relax the heels.
- Repeat this process for 2 to 3 minutes.
Tip: use a wall or chair as a support to maintain the balance.
Just as we do in tennis roll, the towel curls also use the same technique. All you need is a towel and a chair to sit on. You can use any support to sit with your back straight.
How to do:
- Sit on the chair with your feet resting on the ground.
- Put the towel under your feet.
- Force your heels onto the floor and scrunch up the towel by curling your toes.
- Press both of your toes firmly against the floor.
- Make sure not to lift your feet ball off the floor or towel.
- Repeat the whole procedure for 2 to 3 minutes with your feet.
Last but not least is the toe raises. You can do this exercise in many yoga positions as well. Plus, you don’t need any equipment to execute this workout technique.
How to do:
- Stand straight onto the floor with your toes resting straight upper your hips.
- Press your first big toes on the ground.
- Lift the four rest toes off the floor (but make sure not to lift the first one)
- Repeat this exercise 10 to 15 times.
- Do the same for your other foot.
- Make sure to do 2 to 3 sessions for each foot to get maximum results.
We hope the above mentioned techniques will help you relieve your flat feet symptoms in the longer run. If you have any suggestions or queries, feel free to contact our team.
Note: All the above mentioned exercises are purely based on user experience and expert opinions. If you have any other medical condition or you’re pregnant, we would highly suggest that you contact your doctor before going for any of the exercises.