A flat foot is a condition in which the median arc of the foot is collapsed, which means your foot is actually flat. If you put a normal foot flat on the ground, there is some space between the foot and the floor in the centre of your foot. This space is absent in the case of a flat-footed person. This is accompanied by some more conditions like the different bone structures of your heel and ankle bone. Dr. Manu Bora has recommended some exercises that can be applied to fully correct a flat foot:
- The first exercise is the tendon-Achilles stretch. In this exercise, you push the heel inwards towards your body axis and push the foot backward such that the calf muscles are in a stretched position. Hold this position for 10 to 15 seconds, release and then repeat.
- The second exercise is the Tibialis posterior strengthening. In this case, you have to twist your feet inwards towards your body axis while someone opposes the movement and resists the force acted upon by you. Hold this strained position for around 10 seconds, release and then repeat.
- For the next exercise, you have to voluntarily make arcs with your foot, hold for 10 seconds, release and then repeat the entire procedure.
- The next exercise is toe-walking. For toe-walking, you have to get on your toes, like you would do to increase your height, and walk in that position for around 5 minutes.
- The next exercise strengthens your calf muscles for which you have to get on your toes, stretch your calf muscles, and again put your feet flat on the ground.
If you religiously follow these exercises every day as advised by Dr. Manu Bora, your flat foot can be fully corrected.