Patient Education

Flat feet (Pes planus) are not always problematic if the feet are well-aligned. It can be caused by a variety of conditions such as ageing, genetics, injuries, arthritis, etc. You can visit our physio clinic to figure out the right cause of this issue or to get the right physiotherapy for your feet. But here are some exercises that you can do at home if you have painful flat feet.

Tennis Ball Rolls

Requirements: Chair and tennis ball

Process: 

1. Take the chair and sit on it. 
2. Place the tennis ball under the right foot. 
3. Straighten your posture, especially your spine. 
4. Roll the ball under the right foot. 
5. Focus on the arch section while rolling the ball. 
6. Do this exercise for 2-3 minutes. Repeat the same with the other foot. 

Arch Lifts

Process: 

1. Stand with your feet underneath your hips.
2. Keep the toes in contact with the floor the entire time.
3. Roll your weight to the outer edges of your feet.
4. Lift your arches as up as you can.
5. Release the feet back down.
6. Do 2-3 sets of 10-15 repetitions.

Arch Muscle Strength

Requirements: Chair and band/yoga strap

Process:

1. Take the chair and sit on it.
2. Take the strap and wrap it around your foot over the arch area.
3. Cross the involved foot over the other thigh.
4. Raise the foot with your hands.
5. Lower the foot back to the original position slowly against the pull of the head.

Towel Curls

Requirements: Chair and towel

Process: 

1. Sit on the chair and place the towel under the feet.
2. Curl your toes to scrunch up the towel. 
3. Do not lift the heel while scrunching.
4. Hold for a few seconds and release.

Toe Raises

Process:

1. Stand on your feet and press the right big toe on the floor.
2. Lift the other four toes while you press the big toe against the floor.
3. Do it for 5-10 times, hold each lift for five seconds.
4. Repeat the same with the other foot.

Calf Raises

Requirements: Stairs

Process:

1. Stand up on a step.
2. Place the forefeet at the edge of it.
3. Lower the heels until you feel a stretch in your calves
4. Maintain the position for 30 seconds and relax.

Note: You can perform this exercise with one leg as well. 

Heel Stretches

Requirements: Chair/wall/railing

Process:

1. Stand with your hands resting on a wall, chair, or railing at the shoulder or eye level. 
2. Keep one leg forward and the other leg extended behind you.
3. Press both the heels firmly on the floor.
4. Keep your spine straight and bend the front leg. 
5. Push and lean yourself on the wall until you feel a stretch in your back leg.
6. Hold the position for 30 seconds.
7. Repeat the process with the other leg.

Doing these exercises regularly can provide you with visible results. Visit your nearest physio clinic to know more about the exercises during the physiotherapy.