Flat feet, also known as fallen arches or pes planus, is a condition where the arches of your feet are lower than usual, causing the entire sole to touch the ground when you stand and walk. Flat feet can be caused by various factors, including genetics, injury, prolonged standing, or wearing unsupportive footwear. Some people with this condition experience no discomfort or pain at all. However, others may suffer from pain, swelling, alignment, and balance issues which could potentially affect their quality of life. Symptoms of flat feet often include pain in the arch or heel, swelling along the inside of the ankle, and difficulty standing on tiptoes. If left untreated, flat feet can lead to more serious issues such as knee, hip, and back pain due to improper alignment and posture. Fortunately, regular physiotherapy can help to improve and manage this condition, allowing people to have a better quality of life with little to no symptoms.
How Physiotherapy Can Help
Strengthening and Balance Exercises
Physiotherapists can provide specific exercises to strengthen the muscles of your feet and lower legs. Strengthening these muscles provides better support to the arches of your feet, reducing strain and discomfort. Exercises to improve your balance can also help stabilise your feet, preventing falls and improving overall mobility.
Orthotic Advice
Physiotherapists can advise on the right footwear for you and recommend orthotic devices that can be placed inside your shoes to help correct your arch and prevent further complications. Custom orthotics provide additional support, relieve pain, and promote proper foot alignment.
Gait Training
Physiotherapists can analyse your gait and provide training to correct your walking patterns. Ensuring even weight distribution across your feet reduces pressure and alleviates pain. Proper gait mechanics also prevent strain on other parts of your body, such as your knees, hips, and back.
Manual Therapy
Physiotherapists use hands-on techniques such as massage and joint mobilisation to improve the range of motion in your feet. Manual therapy enhances mobility, reduces stiffness, and provides pain relief, making daily activities more comfortable and manageable.
Pain Relief
Physiotherapists employ various techniques to alleviate pain associated with flat feet. These may include manual therapy, massage, and the application of ice or heat. Pain relief strategies aim to reduce inflammation, improve blood flow, and relax tense muscles in the feet and legs.
Improving Flexibility
Tight muscles and tendons can contribute to flat feet and associated discomfort. Physiotherapy includes stretching exercises to improve flexibility in the calf muscles, Achilles tendon, and plantar fascia. Increased flexibility can enhance the foot’s ability to maintain a healthy arch and reduce pain.
Preventing Future Issues
Physiotherapy not only addresses current symptoms but also focuses on preventing future problems. By educating patients on proper foot care, exercise routines, and lifestyle modifications, physiotherapists empower individuals to take proactive steps in managing their flat feet and maintaining foot health.
Recommended Exercises for Flat Feet
Here are some exercises commonly recommended by physiotherapists for people with flat feet:
- Arch Lifts: Sit with your feet flat on the floor. Slowly lift the arch of one foot while keeping the toes and heel on the ground. Hold for a few seconds and then lower. Repeat for both feet.
- Toe Taps: While seated, tap your toes on the ground while keeping your heels stationary. Repeat this movement to strengthen the muscles in the front of the foot.
- Heel Raises: Stand with your feet hip-width apart. Slowly rise onto your tiptoes, hold for a few seconds, and then lower back down. This exercise strengthens the calf muscles and improves balance.
- Towel Scrunches: Place a towel on the floor and use your toes to scrunch it up towards you. This exercise targets the small muscles in the feet and helps build arch strength.
- Calf Stretches: Stand facing a wall with one foot forward and one foot back. Bend the front knee while keeping the back leg straight and press the heel into the ground. Hold the stretch to improve calf flexibility.
Your physiotherapist will design a tailored rehabilitation programme specific to your needs. This personalised approach ensures that the exercises and treatments are best suited to your condition and goals, maximising the effectiveness of your recovery and management of flat feet. Your physiotherapist will guide you on the correct form and frequency of these exercises, ensuring optimal results.
Conclusion
Flat feet can lead to discomfort and various complications if not managed properly. Physiotherapy offers effective solutions for alleviating pain, strengthening muscles, improving flexibility, enhancing gait and posture, and preventing future issues. By incorporating targeted exercises, custom orthotics, and lifestyle modifications, physiotherapists help individuals with flat feet regain comfort, mobility, and overall foot health.
If you feel that physiotherapy can help you overcome and manage your flat feet, please contact Home Physio Group at 0330 335 1016 to talk to our team, or alternatively, use the contact form on our website, and we will reach out to you. Let us help you step up to better foot health!