Feet work hard to support and move the body each day, so any foot pain should be addressed right away to prevent it from getting worse.
A podiatrist or physical therapist may recommend specific exercises to manage the symptoms of flat feet or prevent them from developing. Here are a couple of examples
Short foot exercise
This exercise is to strengthen the arches
- Sit in a chair in your bare feet. Form a 90-degree angle at your knees and ankles.
- Without crunching your toes, try to shorten your foot by bringing the ball of your foot toward your heel, doming the arches in your feet.
- Try not to curl or extend your toes and make sure to keep your foot neutral, not rocking inward or outward
- Being completely barefoot will enhance your ability to feel sensory input from the bottom surface of the foot, and help you develop the sense of creating the short foot posture.
- Hold for 8 seconds and relax. Repeat 5–15 times.
Tennis ball roll
Rolling the bottom of your foot on a hardball can ease arch pain and treat plantar fasciitis. (Pain on the bottom of your foot, around your heel and arch)
- Sit in a straight-backed chair with your feet flat on the floor.
- Place a tennis ball / golf ball on the floor near your feet.
- Put your foot on top of the ball and roll it around, massaging the bottom of your foot.
- Increase or decrease pressure as needed.
- Roll for two minutes on each foot.
Health conditions causing foot pain
Foot pain can also be caused by a health condition such as:
- Diabetes
- Gout
- Rheumatoid arthritis
- Freiberg’s disease
- Ingrown toe nail
- Lupus
If you experience severe pain in your feet, you should take it seriously and seek medical advice
