What is Flat Feet ?

Flat feet or also known as fallen arches in some people have diminished arch in their feet or one that is very low. They need treatment if it causes discomfort, show an underlying disorder, or lead to pain somewhere in the body. When flat feet do cause symptoms, simple devices and exercises can help to reduce the discomfort.

How to know if you have flat feet?

A.) Check your insole

B.) You can easily test yourself to see if you might have fallen arches or flat feet. Follow these 3 steps:

  1. Get you feet wet
  2. Stand on a flat surface where your footprint will show, such as on a concrete walkway
  3. Step away and look at the prints. If you see complete imprints of the bottom of your feet on the surface, then you are likely to have flat feet

These are the top most important exercises that you can do at home.

1. Calf Stretching

  • Stand with both of your hands on the wall for support.
  • Put one leg forward and the other leg extended at the back.
  • Make sure your heels touch the floor.
  • Push your body forward with a straight spine and bend the forward knee, feel the muscle pulling at the extended leg.
  • Hold for 15 secs, repeat for 10 times.

2. Short Foot Exercise

  • Place your foot on the floor in a relaxed position.
  • Slide the front foot toward your heel by making an arch.
  • Hold for 5-10 seconds, do it for 10-15 times.

3. Heel Raise

  • Stand with your feet at shoulder width.
  • Lift up your heels as high as you can.
  • Hold for 5 second, do it 15-30 repetitions.

4. Arch Lift

  • Stand with your feet at your shoulder width.
  • Lift up your arches as high as you can with the toes still on the floor.
  • Do it slowly for 15-30 repetitions.

5. Toes Lift

  • You can do this in sitting or standing.
  • Lift up your big toe while the other toes are on the floor.
  • Then alternately, lift up the other toes while your big toe on the floor.

Prepared by:

Siti Zulaikha Binti Othman & Ashima & Nicole Tan

Your Physio Cheras & Ampang & Sri Petaling

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