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Simple Steps to Help you with Your Flat Feet

A good structure requires a solid foundation and in our body, this role is played by our feet. They support our body weight and help us with all our simple and complex movement, from walking to pedaling a bike and jumping to deliver a slam dunk. Tendons, ligaments and muscles run along the surface of our feet, allowing the complex motions and balance of our bone structure. But often our feet face some problems, one of which is called ‘Flat Feet’ or ‘Fallen Arches’.

Caused by over pronation in most of the cases, it causes the arches that support the foot and ankle in our feet to fall (hence the name). Though having flat feet might not cause any direct pain or visible trouble, but it puts strain on several muscles in our body due to uneven weight distribution, and can cause pain or muscle ache in the long run. The main reason behind this problem could be:

  • A minor defect of tendons and ligaments since birth
  • Stretched or torn tendons
  • Broken or dislocated bones
  • Some health conditions such as Rheumatoid Arthritis
  • Nerve problems
  • Obesity and/or Diabetes
  • Pregnancy (though Flat Feet in this case could be temporary)

Flat Feet can cause back and leg pains and a prominent symptom includes unable to stand on your toe. But don’t worry as the treatment is available. We highly recommend you to get examined by your doctor but you can also try these simple tricks:

  • Wear supportive shoes that fit well. Use especially made insoles (orthotics) inside your shoes
  • Work out, and lose some weight if have those extra pounds
  • Do some simple stretching exercises
  • Get rest and massage your feet with ice
  • Start a healthy diet plan that could take you away from the risks of obesity and diabetes
  • Avoid excessive strain such as standing for a long time
  • Try to avoid high impact activities like jumping, basketball and soccer
  • Get in touch with a physiotherapist.

But if you still face problems such as muscle pain and joint ache due to your flat feet, please consult with your doctor who could recommend you some pain relievers or a minor surgery.


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