Flat feet – types, causes, exercises for flat feet

Proven content

Flat feet (from Latin pes planus), also obsolete also known as the platform, is a deformation of the foot manifested by lowering or complete disappearance of its physiological arch. A flat foot is the result.

Properly shaped track it does not touch the ground with its entire surface, because its bones are arranged in an arc. It contacts the ground at three points of support: the heel, the head of the first metatarsal bone and the head of the fifth metatarsal bone. Track properly built is responsible for maintaining the correct body posture, shock absorption when walking or running, and stable support when standing.

There are two types of this distortion: flat feet longitudinal, resulting from the lowering of the medial arch of the foot (the entire foot then touches the ground) and transverse flat feet resulting from the lowering of the transverse arch of the foot (loss of flexibility of the foot and its significant widening). Flat feet it may be congenital or paralytic.

Ignored flat feet it leads to a number of more serious diseases such as, for example, chronic inflammation of the ligaments and joint capsules of the foot, the development of hallux valgus. In addition, there is often nagging pain and swelling in the foot that may even make it impossible to walk.

Flat feet in children

All young children are born with a physiological one flat feetwhich in the vast majority of cases disappears spontaneously around the age of 3 or 4. Flat feet it is therefore a completely natural transition in children. During the development of the child, the muscles gradually strengthen, so that track takes the correct shape. Occasionally, however, the vault does not develop properly. If the child is over 5 years old, i track it is not arranged properly due to the considerable flaccidity of the muscles and ligaments, then we are talking about flat feet early childhood.

Orthopedic insoles can already be used on children’s flat feet. Thanks to them, we will avoid the development of degeneration and improve the posture of the whole body. We recommend:

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The causes of flat feet

Development flat feet can have a lot causes. These include failure of joints, ligaments and muscles of the foot related to their excessive weakness or trauma, inborn laxity of joint capsules and ligaments, too high dynamic and static loads on the foot. The wrong choice of footwear as well as being overweight are also of great importance. The wearing of uncomfortable high-heeled shoes by women sometimes has an impact on the formation flat feet transverse and accompanying halluxes.

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How to get rid of flat feet?

There is a possibility of getting rid of flat feet in both children and adults. If the deformities are very large, then surgical procedures are used. Before they happen, however, it is essential to think about the earliest possible date treatment this troublesome ailment.

We recommend the use of orthopedic insoles, eg FootWave flat feet orthopedic insoles, which can be purchased at a promotional price on Medonet Market.

The first steps should be directed to orthopedistwho will do diagnostics flat feet: determine the exact condition of the foot, inter alia, by means of a podoscopic examination (used to assess the stability of the feet) and pedobarography (computer test measuring the strength and pressure distribution of the foot). In the case of a disease that did not progress too far in the process of deformation, regular correction may bring noticeable effects. exercises on flat feet. Conservative physiotherapy includes not only a set of suitable exercise, but also the use of adapted dynamic orthopedic insoles or wearing special footwear, foot massage, cryotherapy, sollux lamp irradiation, dynamic taping (kinesiotaping), walking barefoot, e.g. on carpet, sand, grass, practicing relieving sports (swimming) and in some cases even pharmacotherapy analgesic and anti-inflammatory.

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Examples of exercises on flat feet

In order to correct flat feet is mainly used foot gymnastics. To the most popular exercises on flat feetthat can be performed under the supervision of a physiotherapist, at home or outside, include:

1. clapping your feet – we assume the starting position: lie on your stomach and place your hands under your chin. We bend the knees at an angle of 90 degrees and try to get closer to each other and move the soles of the feet apart;
2. lifting bags filled with peas or rag balls with your feet;
3. drawing or writing with your feet – we try to grab the crayons with our fingers and draw something on a sheet of paper, optionally put a pencil or pen between the first and second fingers and write on the sheet;
4. grabbing various small objects with your feet and transferring them to the box;
5. rolling a towel with your fingers;
6. walking on tiptoe;
7. drawing circles in the air (inwards and outwards) with your feet after you lie down and straighten your legs;
8. walking on grass, sand, cones and stones, possibly on a special corrective mat on flat feet;
9. taking off socks with your feet without the use of hands;
10. rolling a tennis ball on the floor or wall with your feet (a form of massage).

We do about 15-20 repetitions each exercises on flat feet. Noticeable and perceptible effects of efforts will be achieved only if the exercise is correct and regular. It is recommended to exercise about 20 minutes a day.