Flat feet, also known as pes planus, is a common condition observed in children, where the arches of the feet touch the ground completely when standing.
While it is a natural occurrence in infants and toddlers, some children may retain this condition as they grow older.
Fortunately, there are various exercises that can help strengthen the feet and improve the arches, reducing discomfort and promoting better foot function.
In this article, we’ll explore some effective exercises to address flat feet in children and ways to incorporate them into their daily routines.
Here are the Flat Feet in Children Exercises
1. Toe Curls
Toe curls are a simple yet effective exercise that can help strengthen the muscles in the feet. Have your child sit on a chair with their feet flat on the floor.
Instruct them to curl their toes toward the soles of their feet, holding the position for a few seconds before releasing. This exercise can be repeated for 10-15 repetitions and performed multiple times a day.
2. Marble Pick-Up
Marble pick-up is an enjoyable exercise that can engage your child while promoting foot muscle strength.
Place a bowl of marbles on the floor and have your child pick them up using only their toes and place them in another bowl.
Encourage them to use both feet alternately and aim for at least 15-20 marbles picked up each time.
3. Arch Strengthening with Resistance Band
For this activity, you will require a strong band that can resist stretching. Put your child’s legs out in front of them while they sit on the floor.
Wrap the band around their feet and grasp it with both hands. Ask them to stretch their toes away from their body and then bring them back toward their body.
This action will create resistance and assist in strengthening the arches of the foot.
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4. Foot Rolling with Tennis Ball
A tennis ball can be used to perform foot-rolling exercises. While sitting on a chair, place the tennis ball under the arch of the foot.
Ask your child to gently roll the ball back and forth using their foot. This exercise can help massage the arch area and improve flexibility.
5. Calf Raises
Calf raises not only target the calf muscles but also aid in improving foot arches. Instruct your child to stand with their feet shoulder-width apart and rise up onto their toes.
Hold the posture for a short while before descending again. Aim for 10-15 repetitions per set and encourage multiple sets throughout the day.
6. Balancing on One Leg
Balancing on one leg can significantly enhance foot stability and strength. Have your child stand on one leg while holding onto a stable surface for support if needed.
Encourage them to maintain balance for at least 20-30 seconds on each leg, gradually increasing the duration as they progress.
7. Alphabet with Feet
Alphabet with feet is a fun exercise that engages the foot muscles and improves flexibility. Have your child sit on the floor with their legs stretched out.
Instruct them to write the alphabet in the air using their toes. This exercise not only strengthens the feet but also helps enhance coordination.
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8. Stretching the Achilles Tendon
Tightness in the Achilles tendon can contribute to flat feet. To stretch this area, have your child stand facing a wall with their hands placed against it.
Instruct them to step one foot back while keeping it straight, then gently bend the front knee. Hold the stretch for 20-30 seconds on each leg.
9. Heel Walking
Heel walking is an exercise that targets the shins and can help strengthen the arches of the feet.
Ask your child to walk on their heels for a short distance, ensuring that they maintain proper balance and posture while doing so.
10. Tip-Toe Walking
Tip-toe walking is another valuable exercise that promotes foot strength and balance.
Instruct your child to walk on their tiptoes for a short distance, emphasizing controlled and deliberate movements.
Conclusion
Addressing flat feet in children through targeted exercises can be beneficial for their foot health and overall well-being.
Incorporating these exercises into their daily routine can help strengthen the foot muscles, improve arches, and reduce discomfort associated with flat feet.
Remember to make the activities enjoyable and encourage your child’s participation to ensure they stay engaged and motivated.
As with any exercise program, it is essential to be consistent and patient as results may take time to manifest.
If you have any concerns about your child’s foot health or if they experience persistent pain or discomfort, it’s best to consult a pediatrician or a qualified healthcare professional for appropriate guidance and support.
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