Скачать или смотреть 6 Exercises to Help Correct Flat Feet at Home (Wellness Wednesday #19)

Welcome back y’all to Wellness Wednesday here at Spine and Rehab Specialists! Today, Dr. Earl Hayden, PT, DPT, CSCS and Chris McMillen will show you 6 exercises to help if you’re having problems with flat feet. It’s very important that you have little to no pain with any of these exercises. Start with the first 3-4 exercises for about 1-2 weeks, gradually work your way towards the last one.

Foot/ankle inversion/supination stretch: Sit on the edge of your bed or a chair. Stretch your foot inwards and also work on the rotation of the midfoot. 5-10 repetitions of 10-30 second holds should be good.
Heel raises with ball squeeze: Stand with a small ball or pillow between your heels. Squeeze the ball or pillow with your heels and stand on your toes. Repeat this for 2-4 sets of 10-30 repetitions.
Marble gathering: You can do this exercise with marbles, unsharpened pencils, or anything that can be gripped with the toes. Grab the object with your toes. Do this for 2-5 minutes. Once you have better control, you practice while standing to challenge your balance.
Lateral band walks: Place a band or exercise loop around your forefoot. Keep your feet pointed forward, step to your side. Do this for 10 steps or about 20 feet. Keep those knees out!
Squats: Nothing fancy here, squatting with good technique does wonders for teaching foot control. For flat feet, focus on gripping the floor with your big toe and heel. Push the knees out on the way down. 2-4 sets of 10-20 reps should be good.
Single leg exercise on slant board: Stand on the edge of slant board with board slanting down to the outside. You can work on balancing, single leg RDLs, Bulgarian split squats. For balancing, 5-10 repetitions with 10-30 second holds should be good. For the single leg RDLs and Bulgarian split squats, 2-4 sets of 5-20 reps should be good.
If you’re still having problems after trying these exercises, come see one of our physical therapists! We can help you take control of your pain using manual therapy, functional dry needling, and create a custom exercise plan that fits your needs. Join us tomorrow on Thirsty for Knowledge Thursday where our leader, Harry Koster, will teach you more about flat feet. Come back next Wellness Wednesday for more exercises and ideas to keep you moving!