How to Fix Flat Feet in 10 Steps Assuming you want to fix your flat feet without surgery, here are 10 steps you can take:
Identify the problem
The first step is to identify whether you actually have flat feet. Do a “wet test” by wetting your feet and standing on a towel. If your footprint looks complete, you have flat feet.
Determine the severity
There are three grades of flat feet. Grade 1 is when your arch is flattened but there is still a slight space between the flat foot and the floor.
How to Fix Flat Feet in 10 Steps
So Grade 2 is when your arch is completely flattened and your foot is in contact with the floor. Grade 3 is when your foot starts to turn inward (known as excess pronation).
Wear supportive shoes
This is a temporary solution but can help to relieve pain in the short term.
Look for shoes with good arch support and motion control. Avoid high heels, which can further worsen the problem.
Use arch supports or insoles
You can buy arch supports or insoles from a pharmacy or sports store. These will help to take the pressure off your flat feet and may help to relieve pain.
Do calf stretches
Stretching your calf muscles can help to take the strain off your flat feet. Lean against a wall with your foot behind your other leg and your knee straight. Use your back leg to push your heel backward until you feel a stretch in your calf. Hold for 30 seconds and repeat with the other leg.
Do toe stretches
This exercise helps to stretch the tendons in your foot. Sit on the floor with your legs extended in front of you. Place a towel around the ball of your foot and pull gently until you feel a stretch in your foot and toes. Hold for 30 seconds and repeat with the other foot.
Do arch stretches
This exercise stretches the arch of your foot. Sit on the floor with your legs extended in front of you. Place a towel underneath the arch of your foot and pull gently until you feel a stretch. Hold for 30 seconds and repeat with the other foot.
Try exercises that strengthen the muscles in your feet and legs
Stronger muscles will help to support your feet and reduce the strain on your flat feet. Try doing toe raises, heel raises, and single-leg balances.
Use orthotics
Orthotics are custom-made devices that fit into your shoes and support your feet. They are usually only recommended if other treatments haven’t helped.
Have surgery
Surgery is only recommended if you have severe pain or disability and other treatments haven’t helped.
Surgery can involve correcting the alignment of your bones or tendons, orimplants or grafts to support your arch.
How to Fix Flat Feet in 10 Steps
Now that you know how to fix flat feet, put these tips into action and see how they work for you. If you have any further questions, please consult a podiatrist or orthopedic surgeon.
FAQs
What are flat feet?
Flat feet is a condition where the arch of the foot collapses and comes into contact with the ground. This can cause pain in the feet and legs.
What are the causes of flat feet?
There are several causes of flat feet, including genetics, obesity, arthritis, and pregnancy.
How can I tell if I have flat feet?
One way to tell if you have flat feet is to do a “wet test”. Wet your feet and stand on a towel. If your footprint looks complete, you have flat feet.
What are the treatment options for flat feet?
The best way to treat flat feet is to wear supportive shoes and use arch supports or insoles. You can also do calf and toe stretches, and exercises that strengthen the muscles in your feet and legs. In some cases, surgery may be necessary.
Are there any risks associated with flat feet?
Flat feet can lead to pain in the feet and legs. It can also cause problems with balance and walking.
Can I prevent flat feet?
There is no guaranteed way to prevent flat feet, but there are some things you can do to reduce your risk, such as maintaining a healthy weight and wearing supportive shoes.
What is the long-term outlook for flat feet?
The long-term outlook for flat feet is generally good.
With treatment, most people are able to relieve their pain and improve their quality of life.
Are there any home remedies for flat feet?
There are several home remedies that can help to relieve the pain of flat feet, including wearing supportive shoes, using arch supports or insoles, and doing calf and toe stretches.
What is the recovery time for flat feet surgery?
The recovery time for flat feet surgery varies depending on the type of surgery. For most people, it takes several weeks to months to fully recover.
Are there any risks associated with flat feet surgery?
There are risks associated with any surgery, including infection, bleeding, and blood clots. There is also a risk that the surgery will not be effective and that the pain will continue.
