Proven tips on how to fix flat feet?
I've had some knee pain come up recently, and someone told me that it could be caused by flat feet. I never really noticed before, but it is true that my arches are pretty flat. They told me that it's genetic and that I may be stuck with them, but there has to be ways to fix flat feet at home, right? Exercises, products, something? If you've tried anything that's worked, please share!
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You can definitely improve how flat feet are making you feel with a mix of exercises, stretches, and orthotics. I'd start with some simple exercises. Try doing heel lifts by raising yourself up on the balls of your feet, holding that position, and then dropping back down.
I'd also recommend arch lifts. Just rest your feet flat on the ground. Shift your weight to the outside of your feet to raise your arches. Go as far as you can without lifting your heels and toes off the floor.
One other thing you can try are arch support inserts for your shoes. They'll help shape your feet sit the the right position so you have the most support.
If nothing's working, I'd talk to your doctor honestly. They might recommend surgery of some kind so you're not always in pain.
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I'd also recommend arch lifts. Just rest your feet flat on the ground. Shift your weight to the outside of your feet to raise your arches. Go as far as you can without lifting your heels and toes off the floor.
One other thing you can try are arch support inserts for your shoes. They'll help shape your feet sit the the right position so you have the most support.
If nothing's working, I'd talk to your doctor honestly. They might recommend surgery of some kind so you're not always in pain.
I used to always make excuses that I didn't have time to do these exercises. Then I squeezed things in by doing heel lifts while I was brushing my teeth (I was standing there anyway!). Even that helped.
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What worked for me is walking and running barefoot! Spending more time barefooted helped me develop strength in my feet and fix my flat feet. Just make sure to take it slow because if you're not careful you can injure yourself. If going straight to barefoot feels like to big of a change for you, you can try out minimal footwear first. It takes time so be patient and kind to yourself.
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Yes, there is emerging evidence that barefoot walking, running, or using minimalist footwear can have a positive impact on foot strength, arch function, and gait mechanics, particularly in individuals with flexible flat feet. However, the evidence is nuanced and does not guarantee that flat feet will be “fixed” for everyone.
What the Research Supports:
1. Increased Intrinsic Foot Muscle Strength
A 2021 randomized controlled trial published in Scientific Reports (Curtis et al.) found that adults who wore minimalist footwear for six months experienced a 57% increase in plantarflexor strength at the metatarsophalangeal joints. This strength gain is attributed to increased activation and hypertrophy of intrinsic foot muscles, including the abductor hallucis, which plays a critical role in supporting the medial longitudinal arch.
2. Improved Arch Height and Function:
In a randomized controlled trial, Hullumani & Chippala (2020) showed that 8 weeks of barefoot walking, with or without targeted foot exercises, resulted in statistically significant improvements in arch posture and foot function in children with flexible flat feet.
Additionally, a 2017 study published in Nature found that habitually barefoot children had higher arches and better foot alignment than their shod counterparts (Hollander et al., 2017, PMC5556098).
3. Biomechanical Adaptation:
Research by Holowka & Lieberman (2018) shows that barefoot and minimalist activity improves proprioception, encourages a midfoot or forefoot strike pattern, and increases muscular engagement, which may help reduce strain from excessive pronation in individuals with flat feet.
Caveats and Cautions:
Barefoot or minimalist training must be done gradually to prevent overuse injuries such as stress fractures, Achilles tendinopathy, or plantar fasciitis.
These interventions are generally best suited for individuals with flexible flat feet, not those with rigid structural deformities or advanced flatfoot conditions (e.g., stage 3 PTTD).
This approach does not replace medical or surgical correction in cases where structural issues are present.
The Bottom Line:
There is credible evidence that barefoot walking or running, when introduced progressively and properly, can improve foot strength, arch support, and gait mechanics, especially in those with flexible flat feet. While not a universal solution, it may offer benefit when integrated into a broader foot health strategy under professional guidance!
View hidden comment
What the Research Supports:
1. Increased Intrinsic Foot Muscle Strength
A 2021 randomized controlled trial published in Scientific Reports (Curtis et al.) found that adults who wore minimalist footwear for six months experienced a 57% increase in plantarflexor strength at the metatarsophalangeal joints. This strength gain is attributed to increased activation and hypertrophy of intrinsic foot muscles, including the abductor hallucis, which plays a critical role in supporting the medial longitudinal arch.
2. Improved Arch Height and Function:
In a randomized controlled trial, Hullumani & Chippala (2020) showed that 8 weeks of barefoot walking, with or without targeted foot exercises, resulted in statistically significant improvements in arch posture and foot function in children with flexible flat feet.
Additionally, a 2017 study published in Nature found that habitually barefoot children had higher arches and better foot alignment than their shod counterparts (Hollander et al., 2017, PMC5556098).
3. Biomechanical Adaptation:
Research by Holowka & Lieberman (2018) shows that barefoot and minimalist activity improves proprioception, encourages a midfoot or forefoot strike pattern, and increases muscular engagement, which may help reduce strain from excessive pronation in individuals with flat feet.
Caveats and Cautions:
Barefoot or minimalist training must be done gradually to prevent overuse injuries such as stress fractures, Achilles tendinopathy, or plantar fasciitis.
These interventions are generally best suited for individuals with flexible flat feet, not those with rigid structural deformities or advanced flatfoot conditions (e.g., stage 3 PTTD).
This approach does not replace medical or surgical correction in cases where structural issues are present.
The Bottom Line:
There is credible evidence that barefoot walking or running, when introduced progressively and properly, can improve foot strength, arch support, and gait mechanics, especially in those with flexible flat feet. While not a universal solution, it may offer benefit when integrated into a broader foot health strategy under professional guidance!
Yoga helped me fix my flat feet! I focused on yoga poses where foot placement is important (like warrior, tree, mountain, hero, downward dog, etc.). In order to hold the poses, I had to build strength in my feet, which helped with me develop an arch over time. At first, I lost my balance and fell a lot but now I have much more balance!
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