Being a runner with flat feet can be a bit of a problem. There are several ways to fixing that problem. But you should first check if you do actually have flat feet. Here are some symptoms of it:
- Foot pain, typically around arches and heels
- Having difficulty standing on the tiptoes
- Swelling of the ankles
- Pain in hip, calf, knee or the lower leg areas from additional strain
- Shoes fitting improperly
- Both feet lying perfectly flat on the ground
You can consult a podiatrist if you suspect that you have flat feet. Your doctor will be able to tell if you have flat feet. However, he has to run additional tests to determine the cause. After determining that you indeed have flat feet, there are some tips to help you with it:
1. Helpful exercises:
Calf stretching: You can reduce the pain by doing exercises that can help stretch some of the muscles being uncommonly taxed. These stretches will then be tailored to specific areas where you are feeling pain. Calf Raises: Calf raises are one of the most basic exercises for building ankle strength. Toe Yoga: To simply put, it is alternating between pressing your big toe down while you lift the other four toes up.
2. Better Footwear:
For better footwear, you can try something with flexible toe and anatomically correct bending point based on the foot. Remember that a sturdy heel cup and stiffness in torsion is necessary.
3. Custom Orthotics:
Custom orthotics can fix the exact contours of the feet based on a podiatrist’s measurement of the ankles and feet based on the walk. Orthotics cannot cure the problem but can change your gait and foot placement. It can be done in such a way that will remove the excess strain that is placed on the knees, ankles, and hips.
4. Take Corticosteroids:
In the case of severe pain, your doctor may recommend an injection of corticosteroids. Corticosteroids are ideal when it comes to reducing pain due to a tendon injury, inflammation, and arthritis which can contribute to this condition.
5. Losing Weight:
While in most of the cases with flat feet, surgery can be a necessity. However, many people begin to experience this condition due to sudden weight gain. This can be fixed by losing some weight before your arch truly collapses.
6. Flat foot surgery:
Based on the severity of flat feet, a person’s age surgery for flat feet is of three kinds: bone fusion, soft tissue procedures, and bone cuts. With flexible flat feet, surgery has to be aimed at maintaining the motion of your foot and recreating arch. Commonly it involves tendon repairs along the insides of your foot for reinforcing the main tendon that lifts the arch. When it comes to rigid flat feet, surgery is to be focused on recovering the shape of your foot through the procedures that eliminate motion. But if you have doubts about surgery you can buy the Belmint Shiatsu Foot Massager.