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Flat feet, also known as fallen arches, can cause a lot of problems in our feet, knees, and hips. Usually there is a little bit of space underneath our feet where the arch is, but when the arch falls, there is no more space and it changes the mechanics of our gait. These flat feet treatments should help.
The first treatment is to roll out the fascia underneath the foot. This is the plantar fascia. It often gets tight and irritated with fallen arches.
Next is an arch lift exercise. You can do this sitting or standing, and it does a great job of exercising and strengthening the muscles in the arch.
Another great treatment is using insoles to help put your foot in a neutral position and protect the arch. The folks at Tread Labs sent me their semi-custom insoles for flat feet, and they have 4 different arch sizes to help provide universal support. The insoles feature medical-grade arch support to maintain alignment and foot position, and the molded supports have a lifetime guarantee.
Now you will do a towel crunch. This is also a great way to strengthen and help prevent fallen arches.
The anterior and posterior tibialis help hold up the arches in our feet. When they are weak, it can make our arches fall. The windshield wiper exercise will help strengthen these muscles.
The final two are standing up. Using a step or curb for the plantar fascia stretch, not only stretches the plantar fascia, but it also stretches the calf muscles. The final exercise is a heel lift. Make sure to go slow and controlled to make the muscles work.
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