Our body parts come in all sizes and shapes, and that includes the feet. While it is common to have flat feet as an infant, you should outgrow them as you develop. Unfortunately, for some people, their flat feet The Woodlands never correct themselves or develop as they age.
Although flat feet might not seem a reason for concern, this condition can result in a structural imbalance in the body, leading to foot issues like hip, ankle, and knee problems. This article explores some of the best ways to manage flat feet. Read on to learn more.
1. Lifestyle Changes
There are several risk factors for flat feet, including being overweight, standing for long hours, and participating in high-impact activities that strain the base of your foot. For this reason, one of the best ways to manage flat feet is to make the necessary lifestyle adjustments.
For starters, maintain a healthy weight to reduce the strain on your feet, and alleviate discomfort. Likewise, you should avoid standing for prolonged periods as it could worsen flat feet, as well as stick to low-impact activities like cycling and swimming to reduce pressure on your feet.
2. Watch Your Footwear
Your feet will experience pain and discomfort if you do not receive the required arch support. Thus, select shoes that provide solid arch support, and potentially even removable insoles. Shoes with low heels and wide toes can also help.
Moreover, orthotics can help support your arch, alleviating discomfort associated with flat feet. If you cannot find over-the-counter orthotics that work for you, consult your foot specialist for a customized pair.
3. Stretching Exercises
Stretching the Achilles tendon, especially for people with flat feet can help alleviate some of the associated discomfort. Try the foot flex and massage stretch, where you gently flex one foot with your hands to slightly pull your toes back, then massage the bottom of the foot.
Another good stretch exercise you can try is the Ball roll. When seated, put a tennis-sized ball underneath one foot and roll it back for several minutes.
4. Strengthening Exercises
Strengthening exercises can also help alleviate the discomfort associated with flat feet. One common strengthening exercise for flat foot discomfort is standing tall on one leg and balancing the body. This exercise might be hard initially, but you will feel better with some practice.
Other key strengthening exercises you can try are the calf raise, foot roll, and towel grab. Find instructional guides on how to perform these exercises correctly. Stop the exercises and consult your specialist if you experience discomfort or pain.
5. Treatments and Therapies
You can explore numerous treatments and therapies if you have flat feet. For instance, you can use cold therapy, over-the-counter anti-inflammatory drugs, and Corticosteroid injections to alleviate swelling and pain.
Your specialist may suggest physical therapy if you have flat feet due to poor form, incorrect technique, or injury. This technique concentrates on restoring correct alignment, balance, and movement in the body. Hardly, surgery is necessary.
Having flat feet is definitely no fun! This condition can limit your performance, especially during sports, and cause pain, which could disrupt your everyday life. Therefore, you should incorporate measures to manage the condition and any associated symptoms.
While the tips highlighted above are highly effective, everybody is unique. What might work for you may not be effective for another. Therefore, seeking an expert’s opinion is always important, especially if the symptoms are severe.