Take a towel and loop it around the bottoms of your feet and gently pull it forward. Another exercise you can do while on the floor is towel stretches. Hold for about 20-30 seconds with your back straight and release. Put the soles of your feet together directly in front of you and push your knees to the floor in a gentle manner. Work your hip flexors by sitting on a yoga mat or comfortable surface. When hip flexors are tight, range of motion may be affected and added stress can be placed on certain parts of the body, including the arches in feet. The difference with these exercises is that you’ll lift your feet higher off the ground if you wish to work your calf muscles at the same time. With both calf raises and heel raises, you’ll lift your heel off of a flat surface as high as possible. Standing calf raises and heel raises are exercises designed to strengthen the muscles and connective tissues that support your foot’s arch. If your discomfort isn’t too severe or constant, you may benefit from exercises, like the ones discussed below, to help correct flat feet. Still, abnormal arches can contribute to foot, ankle, and even knee pain because of the way leg alignment may be affected. Affecting approximately 30 percent of the population, flat feet don’t always cause enough pain to require surgery.
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