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How to Get Rid of Flat Feet Pain

flat feet pain

There are a few things you can do to help get rid of flat feet pain. These things range from stretching and rolling out your calves to custom orthotics and surgery.

Stretching and rolling out calves

If you suffer from flat feet or are looking for ways to deal with plantar fasciitis, then stretching and rolling out your calves is a good first step. It will loosen the muscles in your calf and reduce pain. But, before you get started, check with your doctor to make sure that you don’t have any other medical conditions that may affect your ability to perform the exercise.

There are a variety of stretching and rolling out calves exercises you can do. Some of them include the seated calf stretch and the towel stretch.

The seated calf stretch involves wrapping a towel around your foot and pulling it toward you. This exercise works the calf, ankle, and tendons in your leg.

The towel stretch is a great way to ease morning foot pain. Simply put a towel on your foot, pull it toward you, and hold the stretched position for at least 20 seconds.

Heel stretches and calf stretches are two other good stretching exercises. These stretches will help your tendons, hamstrings, and Achilles tendon. In addition, they will prevent pain.

Hip flexor exercises

Using hip flexor exercises for flat feet is a great way to strengthen these muscles. It is also a way to relieve pain. These stretches can also help to improve circulation.

You can start with simple foot stretches. This can increase the flow of blood to your ankles. In addition, it can help you loosen up your stiff ankles.

To perform this stretch, lay on your back, extend your leg, and grab the ankle of your top leg. Hold for a few seconds. You can repeat this exercise three times on each leg.

If you are experiencing a knee injury, you should avoid performing this stretch. A physical therapist can assist you.

You can also use a squat rack as a hip flexor exercise. However, be careful not to overexert yourself.

A leg lift exercise is another effective way to strengthen the hip flexors. Begin with the right leg extended. Lift your leg as high as possible without bending the front knee. After five seconds, lower your leg. Repeat this exercise five to ten times.

Custom orthotics

Custom orthotics are a great way to treat your flat feet. They reduce pain and improve balance, and prevent heel spurs. With the right custom orthotics, you can even prevent the degeneration of the plantar fascia, which can lead to other problems.

Unlike over-the-counter orthotics, custom orthotics are made by a professional team of doctors and technicians. These customized inserts are molded from three-dimensional models of your feet. Compared to insoles sold at a drug store or supermarket, orthotics are made from high-quality materials and provide better support.

Orthotics can be worn all day long, and they are designed to be comfortable. However, they are not suitable for all people. For some patients, the cost of getting a pair of orthotics may be prohibitive.

A podiatrist can help you determine if you are a candidate for custom orthotics. Before you make the appointment, you should know that there are many factors to consider. In addition to the doctor’s diagnosis, your lifestyle, medical conditions and foot structure are also important.


A foot that is flat can cause pain, difficulty walking, and a decrease in mobility. There are treatments for flat feet, including surgery. The surgery may be performed on the bone, ligaments, or tendons of the foot.

One type of surgery is called a fusion-type procedure, which keeps the ankle range of motion. Another procedure uses a bone graft to lengthen the foot and make a new arch.

In this surgery, a damaged posterior tibial tendon is replaced with a tendon from another part of the foot. This is commonly used in patients with pes planus, where the posterior tibial tendon degenerates.

An X-ray of the foot is taken before surgery. During the procedure, the foot is numbed with topical anesthetic. If necessary, the surgeon will use a spinal block.

After the foot is numb, the surgeon will make three small incisions in the foot. He or she will insert a metal plate or plug in the heel joint to help stabilize the bones as they heal.

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