4 Exercises against Plattfot (Pes planus)
Last updated 18/03/2022 by The pain clinics - Interdisciplinary Health
4 Exercises against Plattfot (Pes planus)
Are you bothered with flat arches and weak foot muscles? Here are 4 good exercises that can strengthen your arch, foot muscles and help against flat feet. You can read more about flat feet, also known under medical terms such as pes planus here - to get a better understanding of the condition.
Scroll below for to watch two great training videos which can help you strengthen your arches and keep your feet functioning.
VIDEO: 6 Exercises against Plantar Fascitt and Foot Pain
Those with flat arches and flat feet are more often prone to plantar fascitis - which is a tendon injury in the tendon plate under your foot. These six exercises help to strengthen your arches, increase local blood circulation and loosen muscle tension in the sole of the foot.
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VIDEO: 10 Strength Exercises for the Hips and Flat Arches
Many people are surprised when we talk about the relationship between hip strength and flat foot. This is because the hips and arch of the feet are among the biggest players when it comes to relieving shock loads when you step on the ground. With flatter foot arches, higher demands are placed on your hips - which thus need to be extra strong to withstand the loads.
These ten strength exercises can help you get stronger in the hips while relieving your arches.
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Over time, without proper exercise, and static loading on the feet, the smaller muscles in the foot will become weaker. Since we are no longer bouncing around like when we were children, our feet lose the explosive power they used to have. Therefore, in this article we have focused on exercises that strengthen the arch of the foot and that can reduce ailments and symptoms of flat feet.
1. «Toe crunch with towel»
A very good exercise that strengthens the foot blade and foot muscle effectively.
- Sit on a chair and place a small towel on the floor in front of you
- Place the front soccer ball just above the start of the towel closest to you
- Stretch your toes out and grab the towel with your toes as you pull it towards you - so it curls under your foot
- Hold towel for 1 second before releasing
- Release and repeat - until you reach the other side of the towel
- Alternatively you can do 10 repetitions over 3 sets - preferably daily for best effect.
2. Toe lift and heel lift
Toe lift and its lesser known little brother, heel lift, are both exercises that are important for the musculature of the arch and foot. The exercises can be performed on bare ground or in the stairs.
Position A: Start with your feet in a neutral position and lift up your toes - while pushing down toward the football.
Position B: Same starting point. Then lift your feet up against your heels - here it may be appropriate to lean against a wall.
- Perform 10 repetitions on both exercises above 3 sets.
3. Stretching the Achilles tendon and leg muscles
According to studies, tight Achilles tendons can be a contributing cause of flat arches. It is therefore recommended that you stretch the back of the calf and Achilles daily - where you hold the stretch for 30-60 seconds and repeat over 3 sets. The illustration below is a good way to stretch the back of the leg.
4. Ballet Foot Exercises
Ballet dancers rely on incredibly well-functioning and strong foot muscles. Therefore, there is a high focus among these practitioners towards strengthening the foot blade and arch.
- Sit on the floor with your legs stretched out in front of you
- Place the ankle forward and hold for three to five seconds
- Return to the starting position
- Then try to just bend your toes and hold the position for three to five seconds
- Repeat the exercise 10 times.
Flat foot causes failure of the foot blade
To compensate for this error load, we also strongly recommend that you use a compression sock to provide faster recovery:
RELATED PRODUCT / SELF-HELP: - Compression sock
This compression sock is specially designed to provide pressure to the correct points of foot problems. Compression socks can contribute to increased blood circulation and healing in those affected by reduced function in the feet.
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NEXT PAGE: - Sore foot? You should know this!
Also read: - 4 Exercises against Plantar Fasciitis
What can I do even for muscle and joint pain?
1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.
2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:
3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.
4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.
5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).
Recommended products for pain relief for muscle and joint pain
Biofreeze (Cold / cryotherapy)
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Also read: - 8 good advice and measures against sciatica and sciatica
Also read: - 4 Clothes Exercises against Stiff Back
Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you have questions or need recommendations.
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Hi! I'm a lady of 38 who assumes I'm flatfooted / overpronating. I do not have any major physical ailments at the moment, but I sometimes have the feeling that my lower back is weak, as well as occasional pain in my hips. Also easy to collect fluid in the legs, thighs-knees-calves-ankles. Suspects poor blood circulation. Another thing I struggle with is finding footwear that looks nice. I am quite short (167cm), and size 39/40 in shoes is not particularly flattering when you seem to lack ankles as well. It may sound completely idiotic, but it's a real nuisance, really. Is it the case that if I do exercises and strength / train the arch of the foot, the ankles will "straighten" and the ankle will be higher? I train strength regularly and am not overweight .. around 58kg. I also have legs that look like two loose pipes that go straight into my shoes, despite the fact that I am active. When I look in the mirror and straighten the foot / arch in the position I assume is "after the book", I see that the legs look more normal. Can the flatfoot tendency negatively affect the calf muscles in any way? Do you think that some of the muscles become «inactive», and the legs are not trained / Used adequately? What measures should I take? Regardless of whether the exterior will not change, I will address the flatfoot problem. There will be a lot of walking in rubber boots on concrete floors in the years to come, so I am open to all prevention against ailments.
Hope you guys can give some advice !?
Hi Bente!
The first thing I would start with is a referral to an orthopedist for assessment of sole fit. A corrective sole can lead to more correct muscle activation - which in turn can lead to the calf muscles "connecting better" again as well. Your GP or chiropractor may refer you for such an assessment.
Otherwise, I guess you have tried most of the exercises and the like - like some these videos.
With best regards,
Nicolay v / Does Not Find