Do you find it difficult to exercise? You may have flat feet


TIMESOFINDIA.COM | Last updated on – Nov 20, 2023, 11:00 IST

What are flat feet?

Flat feet occur when the arches of the feet collapse, causing the soles to touch the ground entirely. This condition can be either congenital (present from birth) or acquired later in life due to various factors like aging, injuries, or prolonged stress on the feet.

Individuals with flat feet often face difficulties when exercising due to the structural issues within their feet. The absence or low arches in flat feet cause the entire sole to touch the ground when standing, leading to imbalances, altered gait patterns, and potential discomfort during physical activities.

​Why does it cause a problem?​

The absence of proper arch support can lead to overpronation, where the feet roll excessively inward while walking or running, resulting in strain on the ankles, knees, and hips. If you find it challenging to exercise, flat feet might be an underlying cause that needs attention and proper management.

Flat feet might discourage individuals from participating in certain activities due to fear of pain or discomfort. This can limit their ability to engage in cardio exercises or high-impact activities, affecting overall fitness levels. If you experience challenges exercising due to flat feet, several strategies can help mitigate discomfort and enable a more active lifestyle.


​Footwear selection​

Invest in shoes specifically designed for flat feet. Look for those with adequate arch support, stability, and cushioning to alleviate pressure and reduce discomfort during workouts. Custom or over-the-counter orthotic inserts can provide additional arch support and help distribute weight more evenly across the feet, reducing strain during exercise.

​Do low-impact exercises​

​Strengthening exercises​

Focus on exercises that strengthen the muscles supporting the arches, such as calf raises, toe curls, and towel scrunches. These exercises can help stabilize the feet and alleviate discomfort. Arch lifts help in maintaining structure and strength. To do this exercise, sit or stand with your feet parallel to each other. Keep your toes and heels in contact with the floor and roll your weight to the outside of your foot, while you lift the arch and hold.

​Consult a specialist​

Seek advice from a podiatrist or physical therapist to receive a proper diagnosis and personalized recommendations for managing flat feet during exercise. Ignoring flat feet-related challenges during exercise can lead to further complications, affecting overall physical well-being. It’s crucial to address these issues promptly to prevent discomfort and potential injuries.



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