Keeping your feet in proper shape and health is important to live a healthy life. This becomes necessary in flat feet. A flat foot is a condition where one or both feet have no arch on the base when standing.
Although many people do not come across serious problems with flat feet they require extra attention and care. In the long term, a person with flat feet can come across conditions like muscle strain, disturbance in leg alignment, discomfort and injuries.
These situations can be dealt with with regular exercise and proper care. So here are some of the basic exercises recommended by experts, people with flat feet should consider.
Heel raise
This easy exercise will help to improve strength and flexibility in feet. It is an easy exercise for which one has to follow the below-mentioned steps.
- Keep your feet flat on the floor and gradually raise your heels from the back.
- Slowly putting all the weight on the balls of your feet, feel the pressure.
- Hold the position for a few seconds and slowly lower yourself down.
Arch lifting:
This exercise is also referred to as foot doming. One can perform this exercise in standing or sitting. Experts say this exercise can help strengthen the intrinsic muscles of the foot and research shows that it helps other conditions like plantar fasciitis arch. One has to follow the following written steps to perform arch lifting.
- Keep your feet flat on the floor and slowly raise the arch of your foot.
- Now roll the weight of your foot to the outside. Now keep your heel and toes on the ground.
Heel and toe walking
This exercise is easy to perform and one can do it anytime or anywhere. This exercise will help strengthen ankle muscles while walking. Follow the below-mentioned points for heel and toe walking.
- Walk on heels or toe across your room and repeat it.
- One can also do this exercise on stairs. You have to partially stand on one step with your toes and the balls of your feet gripping on the stair.
- Now slowly push in and raise the heel of your foot up into the air.
- Hold the same position for a few seconds.
- Relax and bring your feet back down.
Marble pickup
Another exercise that improves the power of your deep muscles in your feet involves using your toes by picking up marbles.
- Firstly place some bowl on the floor and next to it one bowl.
- Now sit on a stool and use your toes to grab each marble and place it in the bowl.
- This activity is full of fun but at the same time, you have to be careful.
Walk Barefoot:
The simplest exercise you can do without any effort is to walk barefoot. Try to walk barefoot on grass or acupressure foot mats. This will help you improve overall blood circulation and strengthen bones, tenders and ligaments.