Help to Fix Your Flat Feet

How to Fix Flat Feet Flat feet. Fallen Arches. You definitely know if you have it and if you suspect you do, one very simple way to tell is to press your bare foot into an area of damp grass or on a wet paper towel and then step onto a dry spot on the […]

Flat feet. Fallen Arches. You definitely know if you have it and if you suspect you do, one very simple way to tell is to press your bare foot into an area of damp grass or on a wet paper towel and then step onto a dry spot on the sidewalk. If you see the entire bottom of your foot in the footprint, it’s a pretty good indicator that you have flat feet. There should be an open area in the inner foot print between the base of your toes and heel.

Flat feet affects all ages – even babies who are just learning to walk. But in the case of young children, the issue will usually correct itself as the child grown and the bones, ligaments, tendons and muscles strengthen with use and walking. For adults, however, no matter what the reason for the flat feet, some work is needed to fix the problem.

Here are 5 things you can do daily to strengthen and ultimately help to fix your flat feet.

Roll the knees out. Once your feet are in the straight position mentioned above, try to bounce your knee caps up and down. Can you? Most people can’t. Keep trying. Usually it’s easiest to try to raise them up and then let them go. Once you’ve bounced them up and down a few times try to roll your knees open without lifting your feet or bending your knees. Be patient, this isn’t easy! Imagine trying to get your knees to look at each side wall. What you should notice is that your feet miraculously “get” an arch. Again, every time you stop to stand still, get those feet in position and try the knee roll.

Lift up your toes. This one you can do while you are standing (hold on to a chair if needed) or while you’re sitting. With your feet on the ground, spread your toes wide and then lift your toes into the air while keeping the ball of your foot and your heel on the ground. Drop them to the ground again. Now the next time try lifting each toe up in a wave starting with the big toe over to the pinky toe until they’re all up again. Put them back down in opposite order. This helps to strengthen the individual muscles in the foot. If you’re standing while trying this exercise, remember your foot position and try to keep those knees rolled.

Stretch your calves. One of foot guru, body alignment expert and biomechanist, Katy Bowman’s go to exercises for any type of foot problem is a calf stretch. Put the ball of your foot on the top of a rolled up towel and drop your heel to the ground. Keeping the weight in the heel of that foot, slowly try to inch your free foot forward. Switch to the other side.

Over time, as you strengthen and stretch your foot muscles you’ll find that your flat feet will no longer be flat! Try the water test again and see if there’s a change! Either way, your feet will be healthier and happier after some focused work and exercise.

Chiropractic care and treatment for flat feet can be found at Grappin Chiropractic clinic of North Port, FL.

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Annette Yen is a certified Healthy Foot Practitioner™ with the Restorative Exercise Institute™ and Nutritious Movement™. A self proclaimed oldest member of the Katy Bowman fan club, she loves helping normal people get the ah-ha moment in their own exercise and fitness journey. Sign up for her free “Daily Foot Routine” report at http://www.healthyfootcoach.com and learn more about Katy Bowman and Nutritious Movement at http://www.healthyalignmentcoach.com.

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