Having flat feet or “fallen arches“ is a widespread condition where the arches of the feet are low or there are no arches. Despite the common opinion that this postural deformity is inborn, however, it is most frequent in overweight people or those who lack physical activity.
If you have flat feet, it is important to visit your doctor for appropriate treatment, but still you can alleviate the symptoms with these exercises.
First make a test if you have flat feet.
Take a sheet of paper and something that will leave stains such as iodine or an oily cream. Apply it to your soles, and stand on the paper. Let the footprint dry, then draw a straight line from the heel to the base of the big toe. Draw a second line at a right angle to the outer part of the sole, as shown in the picture.
If the narrowest part of your sole takes up half or more of the second line, you’ve got flat feet.
Exercise #1
This exercise is for moving the arch of your foot and holding it properly. It’s best to do this exercise after you get out of bed.
How to do it:
Stand on tiptoes for 20-30 seconds. Repeat 10 times.
Exercise #2
This exercise is for strengthening ligaments and weak ankle muscles.
How to do it:
Put some beads on the floor. Take the beads one by one with your toes, and try to put them into a glass.