How To Fix Flat Feet

flat feet
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Flat feet, also known as fallen arches or pes planus, is the condition in which the entire sole of the foot is in complete or near-complete contact with the ground. In most cases of this condition, both feet are flat. It is important to recognize this condition and, if it is possible, get rid of your fallen arch enemy.

Do I Have Flat Feet?

To diagnose pes planus, it is enough to take a look at your feet. Compare them with the pictures below to determine if you have this condition. A more detailed diagnosis can also be made at home.

flat feet

Dip the bottom of the foot into a coloured liquid, say ink solution, then step on a piece of white paper. Remove your leg. Your footprint will remain on the paper. If you see a full or almost full footprint, you have flat feet and you should take measures.

flat feet normal feet

Walking Abnormalities and Other Symptoms

Flat feet are a mild deformation that will most often not cause any serious problems. Most people report some of the following issues:

  • Worn out footwear due to walking abnormalities
  • Bad posture
  • Pain in the lower parts of the leg, heel pain, knee pain, hip or back pain
  • Leg swelling

Orthopedic Pads

Orthopedic pads can significantly alleviate the symptoms of flat feet. They can help in three ways:

  1. they lift the feet and the bones of the leg to a normal height
  2. they are designed so as to uniformly distribute the weight during walking
  3. they alleviate the symptoms of flat feet such as heel pain, leg pain, bad posture…

Orthopedic pads can include cushion pads for the heel which reduce pressure and add to the comfort. The thickening in the central or front part of the pad lifts the foot. The pads are made from leather or a soft material in order for them to be comfortable and easily adjustable to footwear.

When you purchase orthopedic pads, you have two options. The first is to order the pads from a specialized orthopedic workshop. They will be custom-made and will fit you perfectly. The second option is to go to the or orthopedic store and buy pads that fit your shoe size. These pads are not tailored for you, but they are cheaper and you can get them in no time. If you still want the most efficient pads, consider the first option.

Exercises for Flat Feet

Here are some very efficient exercises that will strengthen the muscles and ligaments of the feet:
  1. walk barefoot wherever possible – it is especially good to walk on uneven surfaces, for example pebbles, stones or sandy beaches.
  2. lifting an object with your feet – in this exercise, you need to be barefoot and sitting. Take something that can easily be lifted with your toes – a napkin, a pen, a ping-pong ball. Take hold of the object with your toes and foot. Lift the foot holding the object and hold it in that position for 15 seconds. Repeat the exercise with both feet. 10 minutes of this exercise a day is very useful.

Orthopedic Shoes

Orthopedic shoes are very firm in order to prevent foot wandering typical for flat feet.

Sports and Flat Feet

There are no limits as to the types of sports you can take part in. However, if you have flat feet you should wear orthopedic pads or sneakers.

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