Episode 78 – I’m Flat-footed What Should I do?
Episode 78 – I’m Flat-footed. What should I do?
You’ve been doing leg exercises and it has been difficult. Not only are you wobbly, can’t keep your balance. What about your feet? They’ve been aching since day one!
After a visit to your local podiatrist they say you are flatfooted! Damn, what’s this all about?
Well, foot muscles can be unfit as well.
Flat foot, or overpronation is the depression of the medial arch of your foot. In other words, the inside of your foot is supposed to be off the ground when your foot is on the ground – but it isn’t!
There are two types of overpronation:
- Flexible flat foot – where the arch is visible when you lift your foot off the ground.
- Rigid flat foot – is simply flat no matter what.
While most of the time flatfeet won’t cause an “out of this world” problem, it’s important to know you can improve your foot situation. Here’s the chance to make amends for your feet.
Flatfoot exercises for feet fitness
1. Stretch Calf and Foot muscles
It’s important to stretch and release your foot and its surrounding muscles. This will help to loosen up any muscles that may be tight or inhibiting proper activation. Hold these stretches for as long as comfortable and build up over time.
Three good stretches to try are:
- Foot massage rollers and trigger points
Simply roll out your foot muscles and fascia on a foot roller until they feel loose. Tennis balls, softballs and bottles are also suitable.
- Calf stretches
Calf stretches can be performed by placing your foot against a wall, and leaning into it from the hips. Keep the leg straight.
- Tibias anterior stretches
Tibias anterior stretches can be performed by moving into a “seiza” sitting position. Simply sit down on the floor butt muscles resting on ankles and knees together.
What are the 3 other steps to help with flatfeet? Read on.
2. Strengthen those small foot muscles
To build your foot muscles try this:
- Curl your foot arch up while maintaining floor contact with your toes and the heel of your foot. So, basically you’re raising the inside of your foot. You’re doing it right if you see the medial (inside) side of your foot lift up off the ground.
- Do a series of reps and sets while maintaining good form.
Why’s it work?
It strengthens the muscles responsible for the arch on the underside of your foot.
3. Point the Big toe down and up
Easier said than done!
Try this while sitting on your chair:
Lift your big toe up to the ceiling while keeping your toes on the ground, then alternate by pressing your big toe down while keeping your toes up.
See how many you can do!
4. Raise your heels
Keep your hands on a wall or any stable surface and lift both your heels as high as you can while keeping your toes pressed to the ground. Don’t forget to do it on each leg. Too hard? Try it seated first, then move into the standing calf raise.
How many can you do on each foot? Are they the same number? If not, you may have a muscle imbalance.
Key points when exercising your calves:
- Neutral foot
- Toes and ball of the feet flat on the ground
- Toes pointing forward
- Progress your reps over time.
Keep doing your exercises! Look after your feet and they’ll look after you! They do a lot more than you think!
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- Porth, C. (2002) Pathophysiology: Concepts of Altered Health States (6th Ed.) Lippincott, Williams & Wilkins
- Scientific Publishing, Ltd. (no author) (2006) Scientific Publishing’s Anatomy Chart Book. Scientific Publishing Limited
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Chris Everingham lives and breathes health & fitness.
Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.