How to Solve Flat Feet in 10 Steps When someone has flat feet (also known as fallen arches or pes planus) it means the arch of their foot has collapsed, and their entire sole touches the ground when standing.
This condition affects millions of people but there are plenty of solutions that can help them re-establish their arches and alleviate their symptoms. To solve flat feet, here are the 10 steps to follow.
Step 1: Identify the Causes
The most common cause of flat feet is overpronation—where your feet roll inwards at the ankle when walking. This can be caused by many factors, such as genetic predisposition, an injured ankle or knee, obesity and old age.
It can also be a result of wearing ill-fitting shoes or having an existing foot condition. To solve flat feet, it’s important to identify the underlying cause first.
Step 2: Get a Medical Diagnosis
It’s important to have a medical diagnosis before trying to solve the problem on your own. A professional can recommend an X-ray or other tests to get a clearer picture of the condition.
This will help identify any specific injuries or underlying conditions that need to be addressed.
Step 3: Invest in Footwear
It’s essential to invest in supportive footwear when trying to solve flat feet. Shoes that are rigid and provide ample arch support can help prevent overpronation and reduce symptoms.
Look for footwear with thick soles, cushioning in the insoles and a secure lacing system. It’s also worth investing in orthotics, which are customised shoe inserts that provide biomechanical support.
Step 4: Exercise the Muscles and Tendons
Exercises that target the muscles and tendons in the calves, feet and ankles can help strengthen weak muscles and firm up the arch. These exercises should be tailored to each individual’s condition and lifestyle.
Simple exercises like toe curls, heel lifts and calf stretches can help strengthen the muscles and promote flexibility.
Step 5: Strengthen the Muscles with Massage
Massaging the muscles and tendons of the feet and ankles can also help strengthen weak muscles and revive the arches. This can be done with a tennis ball, rolling pin or even a massage stick.
Gently rolling the arch of the foot over the tool of your choice for 15 minutes a day can help reduce discomfort and provide relief.
Step 6: Increase Mobility with Stretching
Stretching is an effective way to increase mobility in the ankle and reduce tension in the arch.
Stretching can not only help improve posture while walking, but also promote flexibility and strengthen the muscles and tendons. Exercise physiologists can provide guidance on the best stretches for flat feet.
Step 7: Employ Heat and Compression Therapy
Heat therapy is one of the most effective treatments for flat feet. It can also be combined with compression therapy for increased relief and improved mobility.
To do this, wrap the foot in a heating pad or compressions sleeve and wait for the muscles and tendons to relax. This can be done before stretching to help reduce the tension and enhance the effects of the stretching.
Step 8: Select Anti-Inflammatory Foods
If flat feet are caused by an underlying condition, an anti-inflammatory diet may help. Foods with anti-inflammatory properties such as fatty fish, cruciferous vegetables and nuts can reduce inflammation and reduce discomfort.
It’s important to speak to a dietitian or nutritionist before making drastic changes to your diet.
Step 9: Take Supplements
To help the body heal, supplements can be taken to provide the body with nutrients and promote recovery. Natural supplements such as omega-3 fatty acids, glucosamine and probiotics can help support healthy bones, joints and muscles. When taking supplements, it’s important to consult with a health professional first.
Step 10: Seeks Medical Treatment If Necessary
If the above steps are not working after a few months of trying, it’s important to seek professional medical treatment. A podiatrist can provide helpful treatment options such as orthotics, shoe inserts, physical therapy and surgery to treat flat feet.
Conclusion
Flat feet can be a difficult condition to deal with, but with the right treatment and lifestyle changes, it can be managed. To solve flat feet, it’s important to identify the underlying cause and seek medical diagnosis first.
How to Solve Flat Feet in 10 Steps
Afterwards, follow steps such as investing in supportive footwear, exercising and stretching the muscles and tendons, utilizing heat and compression therapy and selecting anti-inflammatory foods to help reduce pain and revive the arches. If at-home treatments don’t seem to be working, it’s time to seek medical treatment from a podiatrist.
FAQs
What causes flat feet?
Flat feet (also known as fallen arches or pes planus) is caused by overpronation where your feet roll inwards at the ankle when walking. This can be caused by factors such as genetic predisposition, an injured ankle or knee, obesity or old age. It can also be a result of wearing ill-fitting shoes or existing foot conditions.
What are some treatments for flat feet?
To treat flat feet, some steps you can take include investing in supportive footwear, exercising and stretching the muscles and tendons, utilizing heat and compression therapy, and selecting anti-inflammatory foods. If over-the-counter treatments don’t seem to be working, it’s time to seek medical treatment from a podiatrist.
Is there an exercise I can do to strengthen my flat feet?
Yes, there are exercises that target the muscles and tendons in the calves, feet and ankles that can help strengthen weak muscles and firm up the arch. Exercises like toe curls, heel lifts and calf stretches can help strengthen the muscles and promote flexibility.
Does massage help with flat feet?
Massaging the muscles and tendons of the feet and ankles can help strengthen weak muscles and revive the arches. This can be done with a tennis ball, rolling pin or even a massage stick. Gently rolling the arch of the foot over the tool of your choice for 15 minutes a day can help reduce discomfort and provide relief.
Does wearing the right shoes help with flat feet?
Yes, wearing supportive shoes with thick soles, cushioning in the insoles and a secure lacing system can help prevent overpronation and reduce symptoms of flat feet. Orthotics (customised shoe inserts) can provide extra comfortable support and improved stability.
Are there any supplements I can take for flat feet?
To help the body heal from flat feet, natural supplements such as omega-3 fatty acids, glucosamine and probiotics can support healthy bones, joints and muscles. However, it’s important to speak to a health professional before taking any supplements.
Do I need to see a doctor if I have flat feet?
Yes, it’s important to get a medical diagnosis before trying to solve the problem on your own. A professional can provide helpful treatment options such as orthotics, shoe inserts, physical therapy and surgery to treat flat feet.
