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Richardson Podiatry Center

Helpful Exercises for Your Flat Feet

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Stretches for flat feet

It’s National Stress Awareness Month and the intent of this designation is to bring awareness to the emotional aspect of stress, but we cannot help thinking about the type of physical stress your feet face daily. This may be hard to believe, but your feet endure forces totaling several hundred tons in an average day! If you think about it that way, it’s no surprise that it causes issues, especially when you have flat feet.

In comparison to the rest of your body, your feet are quite small. Even so, they support your whole bodyweight, which is why that total amount of stress is so large. Low arches—which affects roughly 1 in 5 people—impacts the foot’s ability to distribute all the stress properly.

When you have low arches, there are simple exercises that may help your condition, including:

  • Towel Scrunch – Place a towel on the ground in front of chair. Take off your shoes and socks and sit barefoot on the chair. Placing the balls of your feet on the edge of the towel closest to you, stretch your feet out. Grab as much towel as possible with your toes and pull it back under your feet. Keep doing this until you run out of towel and then repeat two more times.
  • Arch Stretches – Following your towel scrunches—while you are still seated and barefoot—simply grab your toes and gently pull them back towards your lower leg until you feel a decent stretch in the bottom of your foot. Hold for 20-30 seconds and repeat two more times.
  • Calf Raises – Stand on the bottom of a staircase with your balls of the feet and toes on the first step and the rest of your foot and heel hanging over the edge. Use the rail or put your hand on the wall for stability and slowly raise up to your tiptoes. Pause for two seconds and then slowly lower all the way down, so your heel is below the level of the step. That is one repetition. Do three sets of ten repetitions.

Exercise for flat feet can certainly be beneficial, but it is possible that you need more to help with your condition. When this is the case, Richardson Podiatry Associates is here for you! Call our Richardson, TX office at (972) 690-5374 or fill out the online form to request an appointment with us today.

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