podiatry for diabetics - how it can help

Posted on: 18 July 2016

Flat feet caused by what is known colloquially as fallen arches is a common, but painful condition. Medical intervention is often required to treat fallen arches, and it can include a variety of modalities including over-the-counter pain relievers, orthotics, and even surgery in some circumstances.

However, the good news for those with fallen arches is there are several easy-to-perform exercises that can alleviate associated symptoms and strengthen the muscles that support your feet. Below is more information on this condition as well as how you can perform these activities:

Flat feet and why fallen arches occur

Flat feet is a common foot condition that afflicts millions of Americans. While most children are flat-footed from birth until about age 10 and ultimately develop arches on both feet, approximately one in five people never develop substantial arches. Most of these individuals are able to adapt without experiencing substantial discomfort or pain. However, in the case of a minority of people, flat feet develop as a result of repeated, severe stress placed upon the feet or weakening of muscles as a result of aging. These difficulties can result in painful fallen arches. Fallen arches can cause significant disability among some sufferers, and medical intervention becomes necessary at that juncture.

How stretching and exercise can help treat fallen arches

A significant muscle related to fallen arches is the tibialis posterior, as it is mainly responsible for pulling the foot arch into its proper position. Should the tibialis posterior fail or suffer injury, the ability of it to apply pressure to the arch becomes compromised. At that point, the arch becomes flaccid and allows the sole of the foot to flatten. However, the tibialis posterior can be rehabilitated through the use of stretching and exercise, thus restoring its ability to tighten the arch.

Calf raise

The first exercise you can perform to help strengthen and stretch your tibialis posterior muscles in each foot is a simple calf raise. Here is how you can do it:

1. Get into a comfortable standing position near a wall, pole or sturdy piece of furniture that can serve as an object of support.

2. Align your feet so they are the same width apart as your shoulders and keep your toes pointed straight ahead.

3. While grasping the nearby object of support, raise yourself onto the tips of your toes, then release and lower yourself down again.

4. Repeat this process for a total of ten repetitions, take a one minute break, then perform two more sets of ten repetitions. You can add sets to this amount as you feel more comfortable and gain strength in your muscle.

Walk in sand

Another easy, low-stress exercise that can strengthen your tibialis posterior muscles is walking in sand. The sand provides a natural base of support while allowing your foot muscles to stretch and strengthen at the same time. Here is what to do:

1. Locate a large area filled with sand. This can be a beach, activity area or even a large sandbox for children. However, be sure to avoid areas that may contain glass or other objects that can cut your feet.

2. Remove your socks and shoes, as you must be barefoot to perform this exercise.

3. Spread your toes as far apart as possible and begin walking through the sand using small, slow steps. Keep your feet pointed forward as much as possible while walking.

4. Continue walking for several minutes or until your feet feel tired. Repeat as often as desired.

Resistance band inversion

For this activity, you will need an exercise band and a sturdy object, such as a door knob, to which it can be attached. Tie the free ends of the band together in a tight knot to form a loop, Next, loop the band around the support object and pull the other end of the loop tight.

1. Begin by sitting on the floor in a comfortable position and slip your bare foot into the free end of the loop of the exercise band.

2. Extend your leg outward along the floor until the knee is "locked"; keep your foot inside the band and adjust your seating location if it stretches too much for comfort or safety.

3. With your leg still straight, push your foot downward to pull against the band. Do not use any other muscles, such as your calf, to help move your foot.

4. Push your foot as far as possible, then slowly release. Repeat this exercise for a total of at least twenty repetitions, then switch to your other foot for twenty or more repetitions.