![]() ![]() ![]() ![]() By lengthening the muscular structures that could be putting a downward pull on the arch of the foot, some pressure is taken off the arch, giving it the ability to maintain its shape. Stretching the calf muscles can greatly aid you in maintaining mobility in the ankle joint.This will aid in stretching the overworked and fatigued muscles of the foot, thus reducing pain or discomfort. The stretch should be felt in the muscles in the sole of the foot. Foot stretching can be done by sitting with one leg crossed over the other and applying a gentle backward stretch to the forefoot.You can do this with both legs at the same time, or it can be done one leg at a time to ensure well-controlled movement. Hold momentarily and lower back down onto the entire foot. Next, while sitting, raise the heels and go up gently onto the toes and forefoot.A slight outward ankle roll can be felt here. Then repeat with the other foot. Again, sitting with feet shoulder-width apart, gently push the toes and forefoot into the ground, tensing the muscles in the arches of the foot. Sitting in the same position, raise the toes of one foot off the floor, and spread the toes evenly, holding for 5-10 seconds.Repeat ten times with each foot, three times daily. Raise for 5-10 seconds, then lower to the floor. Raise the toes of one foot off the ground, while maintaining contact with the floor with the rest of the foot. To start the warm-up, sit on a soft floor with your feet shoulder-width apart.An example of a good warm-up is described in the three steps below. How to Warm Up Before Exercising With Flat FeetĪ warm-up prepares the body for exercise, increasing the effectiveness of the activity while preventing pain. Complications such as shin splints, hammertoes, bunions, and plantar fasciitis can occur if flat feet are not treated effectively. There are other causes such as injury, ligament laxity, arthritis, pregnancy, and obesity that may contribute to flat feet. This is called overpronation of the foot and ankle complex and is usually a result of weakened muscles in the arch and lower leg. Lower arches cause more of the sole of the foot to be in contact with the ground. Flat feet are a common condition, referring to a loss of arch height or reduced development of the arches of the foot from childhood. ![]()
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