How to cure flat feet, how to cure flat feet

We all have different hands, legs and other body parts. But on the basis of some common features we consider them normal. But there are some conditions which increase the challenges due to a particular shape of the body. Flat feet is one such challenging condition.

Have you ever wondered how much the arches of your feet can affect your life? Flat feet, which we commonly ignore, is actually a condition that can not only make walking difficult but can also cause many other health problems. Today in Health Shots we will know why some people have flat feet (Causes of flat feet). Along with knowing about its reasons, we will talk to experts about some exercises that are helpful in this (Exercises for flat feet).

What is flat foot? (What is flat foot)

Regarding this, Dr. Hemant Bansal, Consultant – Orthopedics, Narayana Hospital, Gurugram, explains that flat foot is a condition in which one or both of the feet do not have an arch or rounded upper part at all. Due to this, the entire bottom of the feet touches the ground, which can cause problems in walking and standing.

When wet feet walk on the ground, the footprints are printed only half way down. But, the foot marks of people with flat feet are completely made on the ground. All babies are born with flat feet. Typically, the arch develops by the age of 6 years. About 20% of children remain with flat feet into adulthood. In some adults the arch collapses, also known as a “fallen arch.”

Flat feet are not a serious problem for most people. If flat feet cause pain or other problems, treatments are also available.

There can be 4 types of flat feet:

Problems with flat feet may persist beyond childhood or develop into adulthood. Types of flatfoot include:

If you have flat feet, you get tired quickly in any physical activity. Image: Shutterstock

1. Flexible Flat Feet:

This is the most common type. When you are not standing, the arch is visible, but when you put weight, the arch disappears. It usually occurs in childhood or adolescence.

2. Rigid Flat Feet:

In this, there is no arch in the feet while standing or sitting. It develops in adolescence and worsens with age. There may be pain in the legs and difficulty in movement.

3. Adult-Acquired Flat Feet (Fallen Arches):

In this situation the arch suddenly falls. It usually affects one leg and can be painful.

4. Vertical Talus:

Some children have a congenital disorder that prevents arch development. In this the talus bone is in the wrong place.”

What are the causes of flat feet?

Dr. Bansal further says, “If we talk about its causes, it can also be congenital, that is, it can occur from birth itself. Having flat feet can be due to genetic reasons. Apart from this, aging, injury, broken bones, obesity, or excessive movement can also cause this problem.

In some cases, diseases like diabetes, high blood pressure and rheumatoid arthritis can also cause flat feet. As the child grows, arches form. Some people develop the problem of flat feet after growing up.”

These problems can occur with flat feet (Challenges with flat feet)

Explaining its symptoms, Dr. Bansal explains that “Many people do not experience pain with flat feet. But some types of flatfoot can be painful. Its symptoms may include:

• Leg muscle pain
• Pain in arch, ankle, heel or outside of foot
• Difficulty walking
• slowing down of speed
• Turn of thumbs outward
• Swelling in toes
• Pain in waist or spine
• Stiffness or heaviness in toes

People with flat foot condition often complain of foot, ankle, knee and back pain because the body weight is not distributed properly. This can lead to loss of balance while walking and fatigue in the legs quickly. Ignoring this condition for a long time can put extra pressure on the knees and spine, which can further lead to arthritis or other problems.

Golf ball roll exercise can be helpful. Image- Adobe Stock

Can flat feet be cured? (Exercises to deal with flat feet)

In such a situation, to treat this problem, you should use special shoes or insoles, physiotherapy, stretching and muscle strengthening exercises. As

1. Ankle cord stretching

Stand in front of a wall and place one hand on the wall at eye level.
Place the foot to be pulled about a step behind the other foot and keep the heel firmly on the ground.
Bend the knee of the front leg until you feel a stretch in the back leg.
Hold this position for 30 seconds, then rest for 30 seconds.
Repeat this 9 more times. Avoid bending the back and keep it straight.

Do this exercise twice a day.

2. Golf Ball roll

This requires a chair and a golf ball. This will help in making the leg muscles flexible.
Sit on a chair and keep your feet firmly on the ground.
Place a golf ball under the foot and roll it back and forth under the arch of the foot for 2 minutes to stretch the plantar fascia ligament.

3. Calf raise

Stand straight and keep your feet at shoulder width level.
Slowly raise the heels while inhaling and then slowly lower them while exhaling.
Repeat this process 10-15 times.

In serious cases, the doctor may also advise surgery. Your orthopedic surgeon can create arches in your feet, repair tendons, or replace your bones or joints. If this problem occurs, you should immediately consult a specialist.”

Also see :- Swelling feet during pregnancy: Not an idiom, actually the problem is having heavy feet, experts are telling 6 ways to get relief.