Flat feet, also known as fallen arches, can lead to discomfort, pain, and even postural issues if left unaddressed. However, rebuilding arches in flat feet is not an impossible task.
With the right approach and consistent effort, individuals can strengthen the muscles and structures of the foot to improve arch support and alleviate associated problems.
Here’s a comprehensive guide on how to rebuild arches in flat feet.
Understanding Flat Feet:
Flat feet occur when the arches of the feet collapse, causing the entire sole of the foot to make contact with the ground.
This can be due to various factors, including genetics, injury, or repetitive stress on the feet.
While some people with flat feet may not experience any symptoms, others may suffer from consequence conditions such as Plantar fasciitis and Shin splints, especially after prolonged periods of standing or physical activity.
How to Rebuild Arches in Flat Feet
1. Strengthening Exercises
Strengthening exercises that target the plantar muscle in the foot’s arch can increase the arch height and relieve the associated symptoms with flat feet over time.
Researchers suggested performing these exercises regularly at least 3-5 days per week for 12-36 weeks.
- Toe Raises: Stand with feet hip-width apart and slowly raise your toes off the ground while keeping the heels planted. Hold for a few seconds, then lower. Aim for 3 sets of 10 repetitions.
- Arch Raises: Sit on a chair with feet flat on the floor. Place a towel under the arches of your feet and scrunch it up by flexing your foot inward. Hold for a few seconds, then release. Perform 3 sets of 10 repetitions.
- Calf Raises: Stand with feet hip-width apart and rise onto the balls of your feet, lifting your heels as high as possible. Lower back down and repeat. Start with 3 sets of 10 repetitions and gradually increase as strength improves.
2. Stretching Exercises
Individuals with flat feet can gain benefits from stretching exercises that help decreasing the tension of plantar fascia.
- Plantar Fascia Stretch: Sit on a chair and cross one foot over the opposite knee. Grab the toes of the raised foot and gently pull them back towards you until you feel a stretch along the bottom of the foot. Hold for 30 seconds and repeat on the other side.
- Achilles Tendon Stretch: Stand facing a wall with one foot in front of the other. Lean forward, keeping the back leg straight and the heel on the ground, until you feel a stretch in the calf and Achilles tendon of the back leg. Hold for 30 seconds and switch sides.
For more exercises improving foot and ankle strength, check this article.
3. Orthotic Support
- Custom Orthotics: Consider getting custom orthotic inserts from a podiatrist or orthopedic specialist. These inserts are tailored to your foot shape and can provide support to the arches, reducing strain and discomfort.
4. Proper Footwear
- Supportive Shoes: Wear shoes with good arch support and cushioning, especially if you’ll be on your feet for long periods. Look for shoes specifically designed for flat feet or those with removable insoles to accommodate orthotics.
5. Maintain Healthy Body Weight
- Weight Management: Excess weight can exacerbate flat feet problems by putting more pressure on the arches. Maintain a healthy weight through a balanced diet and regular exercise to alleviate strain on the feet.
6. Surgical Options for Flat Feet
Surgical options for flat feet typically aim to reconstruct the arches of the feet and realign the bones to alleviate pain and improve function.
If all exercises and rehabilitation strategies don’t help with the flat feet associated symptoms, the doctor will consider using surgical options.
Here are some common surgical procedures used to address flat feet:
- Soft Tissue Procedures: These surgeries involve tightening or lengthening the tendons and ligaments around the foot to provide better support to the arch. Procedures like tendon transfers or tendon lengthening can help balance the foot and improve its alignment.
- Osteotomy: In an osteotomy, the surgeon cuts and repositions bones in the foot to correct alignment issues. This may involve cutting and shifting bones in the heel, midfoot, or forefoot to restore the arch.
- Arthrodesis (Fusion): Fusion procedures involve fusing bones together to stabilize the foot. For flat feet, fusion may be performed in specific joints to correct deformities and provide support to the arch.
- Implants: Some surgical techniques involve inserting implants or grafts to support the arch and maintain proper alignment. This may include using bone grafts, metal plates, or synthetic devices to reinforce the foot’s structure.
- Tendon Transfer: This procedure involves transferring a tendon from a less critical function to a more critical one. For flat feet, tendons may be repositioned to provide better support to the arch.
Conclusion
Rebuilding arches in flat feet requires strength training, stretching, orthotic support, proper footwear, weight management, and surgery if needed.
It’s essential to be consistent with exercises and lifestyle changes to see significant improvement.
However, if you experience severe pain or discomfort, consult a healthcare professional for personalized guidance and treatment options.
With dedication and patience, individuals with flat feet can enhance arch support and alleviate associated symptoms for better foot health and overall well-being.