How To Treat Flat Foot: 9 Effective Methods For Pain Relief
There is nothing more uncomfortable than having flat feet. Flat foot or flat feet, also known as fallen arches happen when the foot's arch is collapsed, and the whole foot is in direct contact with the ground.
A flat foot condition is at times a result of abnormal foot growth and happens to a person with no existent arch; it can also be genetic. The result: a flattened arch. Other flat foot causes include bone fractures, arthritis, and even torn tendons.
Regardless of the reason for flatfoot, it can cause some serious foot pain. While many people with flat feet do not experience any pain or discomfort, some may require treatment.
A study published in the National Library of Medicine for male and female adults compared the prevalence of flat foot. The results showed that the prevalence of flexible flat foot was 13.6% (for males-12.8%; for females-14.4%).
In this article, we will explore various methods for treating flat feet, focusing on exercises, supportive footwear, and other at-home interventions.
Here are 10 tips to assist you in relieving your flat foot condition:
No. 1
Strengthen the arches of your feet with exercise
While experiencing pain as a result of flat foot, it is recommended to take it easy on yourself and avoid strenuous activities or being on your feet for extended periods of time.
For instance, if you are an athlete, take some time off and allow the pain to lessen for a couple of days before getting back to your exercise routine again. Avoid over-exerting yourself as you slowly get back into your routine. Also, stretch your feet before attempting any sort of exercise.
Once you feel that discomfort is manageable, it is good to strengthen the muscles in your feet regularly so you can alleviate the symptoms associated with flat feet.
Here are a few exercises that can be incorporated into your routine:
1. Arch Raises: Sit on a chair and place a towel roll or a small ball under your affected foot. Push your foot downward, keeping your heel on the ground, and try to lift the arch of your foot. Hold for a few seconds and repeat 10-15 times for both feet.
2. Toe Curls: Place a small towel on the floor and stand barefoot on it. Use your toes to scrunch and drag the towel toward you. Repeat this exercise for 10-15 times for both feet.
3. Calf Stretches: Stand facing a wall, placing your hands on the wall for support. Step one foot back, keeping both heels on the ground. Lean forward, bending your front knee while keeping your back leg straight. You should feel a stretch in your calf muscles. Hold for 30 seconds and repeat three times on each leg.
No. 2
Wear supporitive shoes
It is pretty straightforward: If you do not have the right arch support, your feet will experience some pain and discomfort. Most importantly, if you are on needing to be on your feet daily and for long periods of time, you will need to find an immediate solution for your discomfort.
The solution: Find orthopedic shoes for men and women online. Go for shoes that have robust arch support and removable insoles; shoes with low heels and wide toes can also assist.
Wearing proper footwear plays a significant role in managing flat feet. Follow these tips when selecting supportive footwear:
1. Arch Support: Look for shoes that have built-in arch support or consider using orthotic shoe inserts to provide adequate arch support. This helps to stabilize the feet and reduce stress on the arches.
2. Stability: Choose shoes with a firm heel counter and good lateral support. This provides stability and prevents excessive pronation, which can aggravate flat feet.
3. Cushioning: Opt for shoes with cushioning in the midsole to absorb shock and reduce pressure on the feet.
4. Proper Fit: Ensure that your shoes fit properly, with enough room in the toe box and a snug fit around the heel. Avoid shoes that are either too tight or too loose, as they can contribute to foot discomfort
No. 3
Wear orthotics
Orthotics, an artificial support or brace, can aid with various kinds of foot issues, particularly flat foot. Consult with a podiatrist to get prescription orthotics, or you can obtain a pair of over-the-counter foot support devices that are suitable for you.
No. 4
Address weight concerns
Your weight plays a significant role in foot pain. Consider this; gravity contributes to the problem as well, and all of the ligaments, tendons, and muscles in your foot become weaker and weaker the more weight they have to support.
Someone who is overweight can develop flat foot because the weight causes their arches to collapse creating an issue that was not there to begin with. It becomes harder to address as time goes on.
If you already suffer from flat foot, being overweight can exacerbate the issue even further, resulting in worsening flat foot pain that goes on for years if not decades.
No. 5
Massage your feet
Nothing beats getting a relaxing massage particularly when your feet are in pain. There are numerous advantages to having your feet professionally massaged or massaging them yourself. Massages assist with joint and muscle relaxation and alleviate tension on the foot.
When you are experiencing foot pain, this will be the most enjoyable experience as it will promote blood circulation and ease inflammation. You will find fast relief, especially if you have a deep tissue massager on hand.
These massage guns are powerful handheld devices that you can use on yourself and on the go. They also have interchangeable attachments to target different areas and can be used on other parts of your body. So, it is a great investment.
No. 6
Soak your feet in Epsom salt
In addition to massages, Epsom salt baths will also help with chronic pain in the feet. Epsom salt is magnesium sulfate, which is a chemical compound made up of magnesium, sulfur, and oxygen.
Magnesium helps increase the availability of glucose in the blood, muscles, and brain thereby reducing the accumulation of lactic acid in the muscles. When used in a bath, the magnesium soaks into the skin.
After a good foot massage, soak your feet in Epsom salt and warm water to promote blood circulation and ease aches and soreness.
Keep in mind that ice can also be used, but for cases where you need first aid caused by injury. Ice will prevent swelling and inflammation, while heat will improve blood flow and relax your tissues.
No. 7
Try Hypericum
If you are experiencing intense pain–either sharp or shooting upwards along the nerve, Hypericum can help to alleviate it naturally. Hypericum, also known as St. John’s Wart is a homeopathic pain remedy that relieves shooting nerve pain and has been around since the Roman and Greek ages. They used it to treat wounds, relieve gastrointestinal and menstrual issues, depression, and even sciatica.
What is so wonderful about hypericum is that it can reduce inflammation in the feet. It is highly effective in treating injuries and easing aches and pain. It is also used to treat sensitive, nerve-rich areas such as fingers, toes, and the spine (especially the coccyx), which are predominant areas that experience shooting nerve pain.
No. 8
Look into surgery if needed
To deal with extreme flat foot pain, surgery may prove to be the only choice. Joining your ankle or foot bones together, taking out bones, or even grafting bones to form an elevated arch are all viable options that you will need to consider if this is the route you must go. Consult with your podiatrist to know whether surgery is the right solution for your case.
No. 9
Avoid placing stress on your feet
Many people go about their lives wearing improper footwear for their foot type. This could cause further injury and strain to your flat foot condition. Take into account the size, shape, and form of your feet, and get quality-made and long-lasting footwear that is fully supportive.
Safeguard your feet by putting on soft slippers indoors and cushioned shoes outdoors and also avoid high heels or stilettos. Exerting stress on your feet while walking on hard surfaces can certainly cause undesirable pain.
In many cultures, it is normal to walk around barefoot, but did you know that it is much more comfortable to wear slippers and socks on a bare floor?
Additionally, the environment where you will be using your footwear is also a factor to consider. You will need to find supportive footwear that is suitable for different conditions or settings. For instance, if you plan to run, make sure that your running shoes are made specifically for running and to protect your feet from injury.
Takeaways
Trying any number of these methods will surely help you find relief in time. With a bit of effort and research, you can manage flat foot pain and live an active and pain-free lifestyle.
As you have seen, there is no need to go on suffering from foot pain any longer because there are so many ways to find support for your flat foot condition. As with all health concerns, addressing the problem is the first step.
Once you decide to take active steps to learn effective methods to treat and manage your flat foot condition, you can then work on preventing negative outcomes from resurfacing.
In time, you will get to a place where you experience fewer undesirable symptoms because your attention is on the matter and your body will eventually respond in a positive way.