There are many kinds of exercises for flat feet, and the key is to insist on exercising in order to get the best results. Commonly used methods are wearing orthopedic shoes or orthopedic insoles and functional exercises, as follows:
1. Wearing orthopedic shoes or orthopedic insoles: the heel and waist of the sole should be narrow, the upper should be tight, and the inner half of the waist of the sole should be 2-3 millimeters high, aiming at restoring the longitudinal arch and lifting up the talus bone.
2. Functional exercise: the following ways are common.
(1) Relaxing the fascia: take a sitting or standing position, place a small ball on the center of the foot and roll it, paying attention to moderate force.
(2) Grasp the towel: take the standing position, step on the towel, take the heel as the fulcrum, keep the knee joint immobile, and flex the toes to grasp the towel.
(3) Foot inversion training: take the sitting position, wrap the elastic band to the arch of the foot to do foot inversion training.
(4) lifting the heel or heel walking: take a standing position, feet apart can hand-held chair or wall, to maintain good balance for the support of the toes lifting the heel, feel the calf force; or keep this position walking, pay attention to maintain body balance.
It is worth mentioning that, for flexibility flatfoot adhere to the functional exercise can be restored, but for rigid flatfoot, rehabilitation and orthopedic shoes are not easy to work, patients may need surgery.