HOW TO FIX FLAT FOOT?

Let’s quickly Understand what exactly a Flat Foot is and how it is caused?

Flat foot also known as fallen arches (foot remains in complete contact with the floor) or pes planus, flat foot is a common foot condition that affects individuals of all ages.

In this blog post, I will be sharing the causes, symbols, and possible treatment options for flat feet, as well as how physiotherapy can help in the process.

Though it is normal for the arches to collapse but the problem comes when movement is either excessive, uncontrolled and/or when your foot gets stuck in this position.

Causes

 Flat feet can arise from several factors. In some cases, it is a result of the natural development of the foot arches during our childhood. Other causes include foot or ankle injuries, overuse or repetitive strain on the feet, genetic predisposition, obesity, improper footwear and certain conditions like arthritis or nerve issue.

Symptoms

 While some patients having flat foot may be asymptomatic, others may experience various symptoms indicating the condition. Among these signs and symptoms are discomfort or pain in the feet, particularly after prolonged periods of walking, standing, or physical exertion.

·         Fatigued or achy feet.

·         Swelling along the inside of the ankle.

·         Difficulty fitting into shoes or experiencing discomfort while wearing footwear.

·         Uneven wearing of shoe soles, indicating abnormal foot mechanics.

Flat foot can also cause pain in other joints like knee pain, hip pain or back pain due to improper mechanics and imbalances of muscles.

How to check for Flat foot?

1.      Stand upright and let the other person observe your foot from the side

2.      There should be a gap/ arch on the inside of your foot

If there is no gap between the bottom of your foot and floor, then you are likely to have flat foot.

Another method:

You can wet your feet and similarly see the footprints you make while standing on a cemented floor.

If your foot print leaves a wide imprint (indicating that the arch is touching the floor), then you likely have Flat Feet.

How can you treat flat foot?

The treatment for flat foot depends on the severity of symptoms and their impact on one's daily activities. Here are some common treatment options that can be employed in order to treat the problem:

Stretching and strengthening exercises

 There are certain specific exercises to stretch and strengthen the muscles and tendons in the feet and lower legs. These exercises aim to improve foot posture, stability, and alignment, thereby reducing discomfort and enhancing foot function.

1.      Plantar fascia release:

·         Place your foot on a massage ball.

·         Apply pressure on the ball.

·         Roll your foot up/down

·         Duration: 1-3 minutes.

 

2.      Calf Muscle Release

·         Sit on the floor with your legs straight in front of you.

·         Place one leg over the other.

·         Place the calf of the bottom leg on a foam roller.

·         Apply a downward pressure.

·         Roll your leg up/down the entire calf.

·         Duration: 1-2 minutes

 

3.      Calf stretches

Tight calf muscles (Gastrocnemius and Soleus) will limit the amount of movement that the ankle can bend. This will impact how you walk, run, squat etc.

Without full ankle movements, the foot will compensate with overpronation (collapsing of the foot arch) during movement.

 

         Gastrocnemius

·         Stand on the edge of a step with your heels off the edge.

·         While keeping your knees completely straight, lower both of your heels towards the ground.

·         Aim to feel a superficial stretch in your calf muscle.

·        Hold this stretch for at least 20-30 seconds.

·         Repeat 3 times.

 

Soleus

·         Bend the ankle at the front as much as you can by lunging forward.

·         Aim to feel a deep stretch in your calf muscle.

·         Hold this stretch for at least 20-30 seconds.

·         Repeat 3 times.

·         Note: This will also help loosen up any stiffness in the ankle joint.

 

4.      Big toe stretch

·         Place the big toe onto a door frame. (see above)

·         Lean your foot into the wall to create a stretch of the big toe.

·         Hold for 30 seconds.

·         Repeat 3 times

 

5.      Big toe activation

·         Assume a lunge position. (see above)

·         The foot at the back will be the side targeted.

·         Make sure that your big toe is extended back as far as possible without compromising the alignment of your foot.

·         Push the tip of your big toe into the ground as you point your foot against the ground.

o   Place as much of your body weight onto the back leg that you can comfortably tolerate.

·         Return your weight back to the ball of the foot.

·         Repeat 10-20 times.

 

6.      Foot strengthening exercise

This is called the “king” of all foot exercises.

It is the fundamental exercise that all other exercises are based on.

So You need to learn how to do this correctly! Don’t rush it.

 

·         Stand with your feet facing forwards and shoulder width apart.

·         While keeping your toes relaxed, proceed to scrunch the under-surface of your foot.

·         Drag the base of your big toe backwards towards the heel.

·         Keep the base of the big toe in contact with the ground to prevent this area from lifting.

·         Gently push the tip of your big toe down onto the ground.

·         If performed correctly, you should be able to feel the strong contraction of the muscles underneath your foot.

Does it feel like it’s going to cramp? THAT’S GREAT! You are recruiting the right muscles.

·         Hold this for 5 seconds , Repeat 10-20 times.

 

7.      Heel Raises with ball

·         Stand on the edge of a step.

·         Place a small ball between your ankles. (see above)

·         Perform the Short foot activation.

·         Squeeze the ball between your ankles throughout all movement.

·         Perform a heel raise and drop.

·         Do not let your ankles roll out.

Aim to keep the achilles tendon vertical throughout the exercise.

Repeat 10-15 times initially and progress to 20-30 times

 

8.      Step Through

Have your feet in a staggered position

·         Activate short foot in your leading leg. (See position 1)

·         Whilst maintaining short foot on the leading leg, step forward with the back leg.

·         As the swinging leg is about to land on the ground, push off from the big toe.

·         You should feel a contraction in your arch through movement.

·         Return to starting point.

·         Repeat 15-30 times.

·         Progression: Instead of stepping to the front, try stepping in different directions whilst maintaining a strong short foot contraction.

 

9.      Improve your Toe Control

Alternate Toe lift

·         Position 1: Lift up only your big toe while pushing the other 4 toes into the ground.

·         Position 2: Push your big toe into the ground while lifting the other 4 toes.

·         Transition smoothly between these 2 positions.

·         Keep your foot still. Your toes should be the only thing that is moving.

·         Repeat 15-30 times.

·         It’s harder than it looks!

 Toe Spread/ squeeze

·         Position 1: Spread all of your toes. (without bending your toes or moving your foot)

·         Position 2: Squeeze all of your toes together. (without bending your toes or moving your foot)

·         Transition between these 2 positions.

·         Repeat 30 times.

Orthotic devices

 Custom-made orthotic inserts or arch supports can provide additional support and help correct abnormal foot mechanics. These devices are designed to distribute pressure evenly and provide cushioning, thereby relieving pain and improving foot alignment.

Keep in mind – I recommend to only use them for a short period of time so that your foot muscles do not become dependent on it.

Note: The end goal will always be to rely on your own muscles to support your foot arch.)

If you are considering getting an orthotic for your Flat Feet, please consider doing the exercises FIRST

Footwear modifications

 Opting for appropriate footwear with good arch support, stability, and cushioning can make a significant difference for individuals with flat feet. Your Physiotherapists can offer guidance on selecting suitable footwear based on an individual's specific needs.

Activity modification and rest

 In some cases, modifying activities that reduce symptoms, such as low-impact exercises, can help alleviate discomfort. Resting and elevating the feet can also provide relief and reduce swelling.

Pain management techniques

 Certain modalities such as ice or heat therapy, ultrasound, or electrical stimulation to help manage pain and reduce inflammation in the affected area.

Conclusion

 Flat feet can cause discomfort and impact an individual's quality of life, but with appropriate treatment and management strategies, it is possible to alleviate symptoms and improve foot function. By offering customized exercise plans, advice on footwear, and other interventions, physiotherapy plays a crucial part in the treatment of flat feet.

Consult a physiotherapist or other healthcare provider as soon as you notice any signs of flat feet for a proper evaluation and recommended course of action.

Remember, early intervention can lead to better outcomes and help you stay on your feet comfortably