EXERCISES FOR FLAT FOOT

Flat foot / Pes planus

Flat foot/Pes planus is a condition where the arch or instep of the foot collapses and comes in contact with the ground.

The Exercises for the treatment of Flat Feet are-

1. Toe clawing: The toes of the foot are flexed fully; hold in that position and then release again…extend them fully. Repeat this 10-15 times, thrice a day to develop intrinsic muscles of the foot.
2. Toe spreading-The toes are pulled away from each other and then towards one-another
3. Rising the inner border of the foot-The foot is slightly inverted (the internal arch is raised), but the sole is not turned upwards. The height of the arch is increased, whilst the toes are still gripping the ground.
4. Foot-closing-Making fist with foot, relax and then repeat it again.
5. Active foot rolling. The patient tries to draw an 'O' with his/her big toe in sitting position. For the right foot clockwise; for the left foot anti-clockwise.
6. Picking up small logs (of different sizes) through foot, releasing them and then picking up again.
7. Standing on the outer borders of the foot, hold it for 10 seconds, relax and then repeat it again.
8. Toe flexion and extension while sanding on the edge of the stairs with toes of the stairs.
9. Walk on a straight line
10. Walking on the lateral border of the foot
11. Curved foot walking: It involves walking with the foot in arched position and touching the heel and the toe on the ground with the center in arched position. This will help the foot developing the arch. 
12. Heel walking: It involves walking on the heels with the whole body weight on the heels.
13. Toe walking: It involves walking on the toes to strengthen the intrinsic muscles of the foot.