Flat feet, just genetics or is there anything you can do.

Why did the flat foot detective get kicked out of the shoe store?

He couldn’t stand the arch support!

Not very funny was it, well you could think the same about your flat feet if you are suffering with them. So, what are flat feet?

Flat feet, also known as fallen arches, are a common condition where the arches of the feet collapse, causing the entire sole to make full contact with the ground. While some people experience no discomfort, others may face pain, fatigue all of which could cause alignment issues in the knees, hips, and lower back potentially leading to more significant issues. In this blog, we will explore the causes of flat feet, the muscles responsible for arch support, and exercises to help strengthen these muscles.

A good way to see if you have flat feet is to make foot prints when you get out of the bath or shower and take a look. You will get a good idea of what sort of arch you have.

What Causes Flat Feet?

Flat feet can develop for various reasons, including:

• Genetics: Some people are born with flat feet due to inherited structural foot characteristics.

• Injury: Damage to the tendons or bones in the feet can lead to arch collapse.

• Muscle Weakness: Weak foot and ankle muscles may fail to provide adequate support to the arches.

• Aging and Wear: Over time, the natural wear and tear of ligaments and tendons can cause flat feet.

Key Muscles Involved in Supporting the Arch

The plantar arch is primarily supported by a group of muscles and tendons, including:

• Tibialis Posterior: This muscle helps maintain the arch by pulling the foot inward and supporting the midfoot.

• Flexor Hallucis Longus: Essential for stabilizing the big toe and supporting the arch.

• Flexor Digitorum Longus: Helps flex the smaller toes and supports the arch.

• Intrinsic Foot Muscles: Smaller muscles like the abductor hallucis and flexor digitorum brevis provide fine motor control and stabilization.

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Exercises to Strengthen Arch-Supporting Muscles

Incorporating targeted exercises into your routine can improve arch strength and stability.

1. Towel Scrunches

• Place a small towel on the floor and use your toes to scrunch it towards you.

• Repeat 10-15 times per foot.

2. Arch Raises

• Stand flat on the floor.

• Slowly raise your arches by pressing your toes down without curling them.

• Hold for 5 seconds and release.

• Perform 10-12 repetitions.

3. Heel Raises

• Stand with your feet shoulder-width apart.

• Slowly rise onto your toes, lifting your heels.

• Hold for 3 seconds and lower.

• Repeat 10-15 times.

4. Short Foot Exercise

• Sit or stand with your feet flat on the floor.

• Contract the arch by pulling the ball of your foot towards your heel without curling your toes.

• Hold for 5 seconds and relax.

• Perform 10 reps per foot.

5. Resistance Band Exercises

• Loop a resistance band around your foot.

• Push your foot downward against the resistance.

• Perform 10-12 reps per foot.

Final Thoughts

Flat feet are not always problematic, but strengthening the supporting muscles can alleviate discomfort and prevent future complications. Regular exercise, combined with proper footwear and orthotic support if needed, can make a significant difference. If you experience persistent pain, consult a podiatrist or physical therapist for personalized guidance.

If you are a runner, walker, or have to work on your feet, it would be a good idea to do some exercises to strengthen your feet. Don’t worry your feet won’t grow and need new shoes but they may stop groaning at the end of the day.

Start incorporating these exercises today and give your feet the strength they deserve!