3 Most effective exercises for flat feet pain

Flat feet or pes planus is a condition in which a person has fallen arches unlike others who have a curve. The condition is common and 1 out of 10 people have flat feet. Some have it in one of their feet while others have in both. For some, it hardly affects but for others, it can be painful. It can cause difficulty walking for long, running and even affect their everyday productivity by causing pain in the legs.

Flat feet can’t be reversed after the age of 13 years, but the pain that it causes can be managed by practicing certain exercises for it. Here are some of most pain-relieving exercises for flat feet:

Ball roll

1. Sit on a chair with your back straight.
2. Take a tennis or golf ball and keep it under one of our feet.
3. Now roll it for 2-3 minutes.
4. Do the same with other foot and repeat it everyday.

Calf raises

1. Stand straight.
2. Raise on your heels.
3. Rise as high as you can and hold the position for 5-6 sec.
4. Come down slowly.
5. Repeat this 15 times everyday.

Pick paper

1. Make some small paper rolls or paper balls and keep them on a floor on some distance.
2. Sit on a chair with your legs straight.
3. Now try to pick the balls using your toe. Hold them between your toe and the adjacent finger.
4. Pick them up with the toe and take it to some distance and keep it there.
5. Repeat the same with 5-6 balls or 5-6 times everyday.

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Aastha Kochar

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