One of the biggest challenges of having flat feet is finding comfortable shoes that are supportive and stable. “A flat foot requires the shoe to be wide enough at the ball of the foot and supportive in the midsole or arch of the foot to limit the collapse of the arch,” Dr. Lobkova says. We have compiled a list of our 10 best flat feet exercises you can do yourself easily at home to help relieve some of the painful symptoms associated with the condition. When doing the exercise you should be able to feel a gentle stretch. This shouldn’t be sore or uncomfortable. Adult-acquired flat feet, also called fallen arches, is when the arch unexpectedly collapses, causing the foot to turn outward. Strengthening exercises for flat feet

The torn tendon would consequently be replaced by a nearby tendon (flexor digitorum longus tendon FDL). This tendon can be used without greatly affecting lesser toe function as there is another tendon which performs almost the same job within the foot. After illness or enforced recumbency, the muscles may temporarily be weak and the arch consequently falls when walking is resumed. As an example a person with a low longitudinal arch, or flat feet often stands and walks with their feet in a pronated position, where the foot everts. This makes the person susceptible to heel pain, arch pain, and plantar fasciitis. The aim of physical therapy is to minimize pain, increase foot flexibility, strengthen weak muscles, train proprioception, and patient education and reassurance. As part of the assessment process, the physiotherapist can assist in evaluating the gait, gross motor skills and the impact the foot deformity has on functional activities. Assess endurance, speed, fatigability, pain and ability to walk on different terrains, with a focus on assessing function, not just structural abnormalities.

In a child with neural tube defect, younger than 2 years of age, an extensive release with tendon transfer procedure is recommended. A neuromuscular imbalance between a weak Tibialis Posterior tendon and a strong evertor of the foot could be responsible for this condition. Good results are found for this operation which aims to correct this imbalance. When it comes to any sort of walking program, Bogden says it’s okay to start right away but to start with short distances first. “Even if you have flat feet, you’re probably walking every day, so as long as you’re not doing it for significantly longer durations than you commonly do daily, you’re OK.”

Kothari A, Bhuva S, Stebbins J, Zavatsky AB, Theologis T. An investigation into the aetiology of flexible flat feet: the role of subtalar joint morphology.A The Bone & Joint Journal. 2016 Apr;98(4):564-8.

https://aaom.org/healthy-living/foot-problems/fix-flat-feet-naturally-raising-arches/#Are_There_Exercises_for_Flat_Feet Troiano G, Nante N, Citarelli GL. Pes planus and pes cavus in Southern. Annali dell'Istituto superiore di sanita. 2017 Jun 7;53(2):142-5. The pathological flat foot tends to sag at the navicular cuneiform joints. Given time the loss of alignment is fixed, often with arthritis present. Taking a wedge to correct the arch and reduce the instability is a common adjunctive procedure providing good stability to the arch.

In cases where the tibialis posterior tendon has torn the foot will collapse inwards. In most cases the tendon is beyond repair. Pre and post X-rays showing the line of the bone cuts and subsequently view post procedure with the calcaneum lengthened and rotated at the same time) Hoke (Navicular cuneiform fusion) Each of these arch strengthening exercises for flat feet can be carried out daily in a matter of minutes in the comfort of your own home. They start at a beginner level and later made more challenging when you feel you are ready. Tarsal motion: Grasp the calcaneus in one hand and forefoot in the other. The normal adduction of forefoot is about 30°, abduction about 15°. If ranges are less consider coalition. Bogden adds, “Any increase in activity that is dramatically more than usual will put someone at risk for things like excessive soreness, muscle tightness, or injury.” Should special shoes or support equipment be used with flat feet?

These X-rays show the foot from the side with initially a loss of arch height and a midfoot sag, in a young adult. Post procedure the lateral column has been lengthened using an Evans procedure with a navicular cuneiform fusion. Children presenting with pes planus are generally asymptomatic, usually only becoming symptomatic during adolescence. [16]