Flat foot. Exercises to reduce pain

• General information about flat foot deformity 
• The main causes of the deformity
• Exercises for pain reduction
• Other treatments for flat foot
• Tips and recommendations 

General information about flat foot deformity 

Flat foot is also known as the lowering or collapsing of the plantar arches. It is a frequent  deformity that affects up to   30% of the population, causing symptoms in 1 out of 10 cases. This deformity can affect both feet or only one foot. The clinical sign of this deformity is the collapsed or fallen plantar arch. 

The main causes of the deformity

Flat foot can be caused by a variety of factors such as injuries, obesity, or arthritis. Aging, heredity, or pregnancy  can also contribute to the occurrence of this condition. It is even more likely that this condition will occur if there is a neurological or muscular disease, such as cerebral palsy, muscular dystrophy, or spina bifida. This deformity must be properly cared for, as it can lead to pain, stress, and imbalances in the body. Proper treatment of the deformity can help with the alignment of the whole body and can be a solution in correcting other body problems caused by flat foot.

Exercises for pain reduction

Here are some exercises you can do to correct the collapsed plantar arch and to reduce pain. The goal is to work on these exercises three times a week. Ideally you can fit them into your daily routine and perform them throughout the day. As you work through these exercises, focus your attention on lifting and  strengthening the plantar arch.

Achilles Tendon Stretch

• Stand with your hands resting on a wall, chair, or railing at shoulder or eye level;
• Place one foot forward, with the other extended back;
• Press both heels firmly into the floor;
• Keep your spine straight, bend the front leg and push into the wall, you will feel a stretch in the Achilles tendon of the back leg;
• Hold this position for 30 seconds;
• Perform on each side 4 times. 

Tennis/golf ball rolls

• Sit on a chair with a tennis ball or golf ball under your right foot;
• Keep your spine straight as the ball is rolled under your foot, focusing your attention on the plantar arch;
• Perform for 2-3 minutes;
• Then switch feet.

Toe raises 

• From standing, raise the heels to the highest level; 
• For balance you can use a chair or the wall;
• Hold the maximum raised position for 5 seconds, and return with the whole foot on the floor;
• Perform 2-3 sets of 15-20 seconds each;
• Then hold the maximum raised position and pulse up-down for 30 seconds.

Towel grip

• Sit on a chair with a towel under your feet;
• Keep the heels on the floor while gripping the towel using your toes;
• Press on the toes; 
• Hold for a few seconds then relax;
• Perform 2-3 sets of 10-15 repetitions.

Toe raises (individual)

• From standing, press the big toe of the right foot into the floor and lift the other four toes;
• Then press the four toes into the floor and lift the big toe;
• Perform each variation, holding each lift for 5 seconds;
• Then switch feet. 

Other treatments for flat foot

To reduce the stress of flat foot and support the plantar arch, it is possible to use an orthopedic device. Orthopedic devices help improve the function and alignment of the feet during weight-bearing. These orthopedic devices can help absorb impact and reduce stress. They can be purchased ready-made or you can have them custom made. Orthopedic footwear can also help support the plantar arch. Kinesiotherapy can be used to correct flat foot if it is the result of overuse injuries. Usually, surgery is not necessary for flat foot unless it is caused by a bone deformity or a tendon tear or avulsion. If the patient has chronic pain in the foot, surgery may be recommended when other treatments have not provided the expected results.

Tips and recommendations 

It may take several weeks of consistently performing the exercises to notice improvements. The exercises must be performed even after progress has appeared. Deeper awareness of your body can help determine adjustments to movement and posture during daily activities in order to correct body imbalances. The patient must make a conscious effort to pay attention to how they stand, move, and position their body. Consult the specialist doctor if pain appears while standing or walking. Patients with this deformity may also benefit from orthotics or kinesiotherapy depending on the severity of the deformity.

Centrokinetic is the place where you will find answers and clear solutions for your movement problems. The clinic dedicated to osteoarticular conditions is divided into the following specialized departments:

• Orthopedics, a department made up of a highly experienced team of orthopedic doctors, led by Dr. Andrei Ioan Bogdan, senior physician in orthopedics-traumatology, with surgical activity at  Medlife Orthopedic Hospital, specialized in sports traumatology and in ankle and foot surgery.
• Pediatric orthopedics, where children's sports conditions (ligament and meniscus injuries), spinal deformities (scoliosis, kyphosis, hyperlordosis), and foot deformities (hallux valgus, hallux rigidus, clubfoot, flat valgus foot, cavus foot) are treated.
• Neurology,  which has a state-of-the-art department, where consultations, electroencephalograms (EEG), and electromyographies (EMG) are performed. 
• Medical recovery for adults and children, a department specialized in the recovery of performance athletes, in spinal conditions, in the recovery of children with neurological and traumatic conditions. Our experience is extremely extensive, having treated over 5000 performance athletes.
• Medical imaging, the clinic being equipped with ultrasound and MRI, high-performance devices dedicated to musculoskeletal conditions, and complemented by an experienced team of radiologists: Dr. Sorin Ghiea and Dr. Cosmin Pantu, specialized in musculoskeletal imaging.

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