Foot and ankle health is critical to our ability to walk, run and maintain balance. Take time to strengthen and stretch them. You will make a big difference in keeping your feet healthy.
Flat, dropped foot, pes planus are terms that mean a condition when there is atrophy or collapse of the inner longitudinal arch of the foot. In this case, the entire feet come into complete or almost complete contact with the ground. One leg or both legs may be affected. It occurs in 20% of adults and 45% of children aged 3 to 6 years.
Collecting pebbles
With this exercise, you will strengthen the muscles on the bottom of the feet and toes.
Sit upright with feet flat on the floor. Place 20 pebbles and a small container on the floor in front of you. Pick up one stone at a time with your toes and place it in the container. Use one leg to pick up all 20 stones. Repeat the same with the other leg.
Bending the toes
Performing the toe curl exercise strengthens the flexor muscles of the toes and feet, improving overall strength.
Sit up straight in a chair, with your feet on the floor. Place the towel on the floor in front of you. Try to grab the towel with your toes and bend your toes so that you pull the towel towards you. Repeat this exercise five times before switching to the other leg. Keep your heel on the ground.
Most exercises for flat feet are recommended even if you have partially flat feet, or a normal healthy arch, because the stronger your arches are, the less muscle fatigue you will feel in your feet and legs. Each of these exercises can be performed daily in a few minutes. If you feel pain, stop doing the exercises and take a day off.
