7 Exercises recommended by orthopedists to normalize the curvature of the foot and reduce pain

Between 20% and 30% of the world’s population suffers from deformed feet at some level. And those who are affected by the problem tend to have knee, hip or back pain. If you have the so-called flat foot, know that there are simple exercises capable of correcting it, preventing the appearance of negative consequences resulting from this condition.

we, from awesome.club, we collected guidelines given by doctors and prepared a list of 7 exercises that should be performed 3 times a day. At the end of this post, you will find a bonus showing how you can check the arch of the foot.

Sit in a chair and place a towel under your foot; She starts to grab the towel using her toes. The heels must be kept firmly on the ground; Move your fingers to bring the towel towards your body; Perform the exercise keeping in mind that the arch of your foot is being strengthened; Repeat the exercise with the other foot; Do 2 or 3 sets of 10 to 15 repetitions.

Place a towel on a step (those at the gym) or very low stool; Start kneading the towel using your toes. Then, bring the heel down, towards the ground, so that it descends further than the step line; Place the other foot on the step and use it only to lift the body again; Do 2 sets of 10 reps with each foot.

Sit in a chair, keeping your back straight. Place a tennis ball under one foot; Start rolling the ball back and forth. Don’t forget your back: it cannot relax, remaining straight throughout the exercise; Perform the exercise for 2 to 3 minutes; Repeat with the other foot.

Sit in a chair. Cross one leg over the other so that one foot is on top of the opposite thigh; Wrap an elastic band around your foot. If you don’t have them at home, they can be found at sports stores or some pharmacies. With the other foot, step on the elastic to create tension in it; Use your hands to pull up the foot that is on the thigh; Then slowly lower the foot, returning to the starting position; Do 2 sets of 10 reps with each foot.

This exercise can be done even while you are using the computer; Sit in a chair and place your feet on the floor; Raise your toes to form an arch with your feet; Slowly lower your toes while maintaining the arch with your feet. You should feel the muscles in the area contract; Hold the position for 5 seconds. Then relax your feet; Do 5 repetitions with each foot.

Position yourself in front of a wall and place both hands on it; Stretch the leg that is behind the body, keeping the knee straight and the toes facing forward; Keeping the heel on the floor, lean the body forward until you feel the calf of the back leg stretching; Hold the position for 30 to 60 seconds; Repeat the exercise 4 times with each leg.

Sit down and keep your concentration on your toes; Lift the big toe of one foot. At the same time, press down on the ground using the other 4 fingers. Keep the position for 5 seconds; Then invert: press your thumb against the floor and lift the remaining fingers. Hold for 5 seconds; Repeat 10 times with each foot.

There is a simple technique to check the curvature of your foot.

Get your feet wet; Stand on a flat surface capable of showing your grip. For this you can use a piece of paper; Leave the place and look at the footprints. If the marks are complete, with no dry spots, you probably have flat feet.

If you experience the problem, consult your doctor before trying to resolve it on your own.

In your opinion, which of the above exercises can be the most efficient? Have you ever had a problem with your feet? How did you solve it? Don’t forget to share your story with us!