Advertising
Advertising

Flat Feet? Relieve Pain, Be More Effective, And Enjoy Life

Flat Feet? Relieve Pain, Be More Effective, And Enjoy Life

Do you have problems with back and leg pain? Do your feet get tired easily and become swollen after hard working day or long walks? These problems can make our everyday lives more complicated, and it’s already difficult enough, isn’t it? The name of the problem is flat feet. According to research, about 30 percent of people have the same problem as you do.

To check if you have this condition, perform a quick test: get your feet wet and stand on a surface where your footmark will show (piece of paper on the floor, tiles in your bathroom). When you move away, you can see the marks of your feet. If it’s completely flat, without any curved lines on the inner side of the foot, sorry, but you have flat feet.

It’s bad news, but you’re not alone. Many people with the same problem are very active: running, playing soccer or doing heavy labor. The pain is the thing that makes you react and start thinking about the problem. Often it might be late, but still, we’re here to improve our lives, so we’re tackling the flat feet issue today.

The Flat Problem – Origins, Types & Symptoms

shoes-1245920_1280

    Depending on the lifestyle, average people spend from four to seven hours a day standing or walking. Our whole weight pressures the feet; they cover a minuscule area compared to our entire body. With every step, our feet endure the pressure of our full weight. Accumulating with time, our feet bear dozens of tons of pressure every day.

    Advertising

    Maybe you didn’t know, but we’re all born with flat feet; the arch develops way later. Most people’s arches grow through childhood, but some people’s don’t. There are also risk factors like obesity, aging, diabetes, foot and ankle injury or rheumatoid arthritis that can cause flat feet later in life.

    Some people live with flat feet without even noticing, and without any need of correction or treatment. Others do have symptoms that usually involve weakness, pain, swelling of the inside bottom of the feet, and painful movement.

    1. Ladies

    shoes-1534559_1280

      Let’s start with the girls. High heels are one of the main risk factors among women that cause this condition. They wedge your feet into tiny spaces and cause you to balance in a way that the human body is not supposed to. What does this mean? High heels alter your center of gravity and wearing them on a regular basis can make your arches almost useless. The obvious solution would be not to wear high heels, or wear them only during special occasions.

      2. Obese people

      Advertising

      restaurant-people-feet-legs

        With more weight, your knees and ankles endure more pressure, your ligaments and muscles get stretched more than regular and lose the original ability to perform over time. This effect creates even more pressure to the arch of the foot, which bends and flattens under pressure, twisting the foot to the unnatural state. The pain is manifested throughout the whole leg, and the natural arch and feet become chronically sore.

        Getting through the working day

        work-boots-889816_1280

          There are certain jobs where it is essential for women to be in high heels and it’s one of the reasons that lead to flat feet problem. In these cases, women should try to spend as little time as possible in high heels and carry spare flat shoes to wear whenever they get the opportunity to prevent fatigue, swelling and flat feet. Also, it’s important to obtain insoles for shoes that are designed for flat feet to facilitate wearing high heels.

          This problem also occurs in men, especially in workplaces where it is necessary to stand for several hours or jobs that require physical strength. If you have one of the risk factors, such as obesity, for example, the problem becomes greater. Physically demanding jobs that take place outdoors are particularly threatening to the foot, simply because they require more raw power and energy consumption. In these situations, adequate working boots with appropriate insoles will help to support the foot and ankle and reduce pain in feet, knees, and lower back.

          Recreation, exercise & relaxation

          Having flat feet doesn’t necessarily mean you can’t take part in sports, participate in any activity, or have a productive and fulfilling life. The problem can be quite unpleasant and painful, but you can relieve it in many ways.

          Advertising

          1. Running

          3414064391_b18b99d7b5_b

            One of the activities where people with flat feet face problems is running; it can be frustrating, stressful, and downright painful. When the arch of the foot is stretched out of its normal position, it is called the “Fallen.” It affects the runner’s ability to absorb the shock that the foot endures during the impact with the ground.

            With the fallen arch, the shock effect goes through your feet and legs, thus resulting in a higher risk of injury to the entire leg, not just ankles and feet. With the proper pair of running shoes for flat feet, it’s possible to alleviate most of the issues that accompany flat-footedness. Runners with flat feet need motion-control or stability shoes, with insoles that support the flat side of the foot. The walls of these shoes are strengthened to keep the ankles in a stable position and have a reinforced support from the bottom.

            2. Exercises that help with flat feet

            feet-1538047_1280

              Barefoot walking and standing are two simple and easy things that will help. People tend to get used to shoes and socks so much that the feet skin gets so gentle and sensitive. Strengthen your feet by not wearing anything on them as much as possible. Run barefooted, and perform balancing exercises; these will enhance your tendons, ligaments, and muscles significantly. With stronger feet, your natural positioning can be balanced out and repaired to a normal state. Combined with good insoles and shoes, you might improve your flat feet.

              Advertising

              3. Relaxation with foot massage

              alternative-medicine-1327808_960_720

                Feet have millions of nerve endings, which are known and can be exploited by many types of massage. The quality feet massage can relieve many different pains in the whole body. When you have flat feet, you have even more reasons to have a foot massage.

                Massage increases circulation and loosens up connective tissue. The numerous massage benefits can improve the quality of your living, with or without flat feet. If you have a partner with flat feet, he or she will highly appreciate a good foot rub and massage. Here’s how to do it:

                • Spend at least 3 or 4 minutes warming up your partner’s entire foot.
                • After you’ve revved up the blood flow in the foot and warmed the muscles and connective tissue, begin to make long and gradually deeper strokes along the length of the sole, with one hand on each side of the foot. Long strokes are an important part of foot massage.
                • Apply the milking stroke to the foot. Take the foot that’s closest to you with both your hands and perform a series of ten strong, short-pulling strokes on both sides of the foot. Your strokes should be alternately lengthening each side of the foot.
                • Reverse the action, pushing toward the heel on the arch and the outside of the foot, moving gradually into circles on the front of the ankle.
                • Wring the foot applying the “Indian rub” technique with your thumbs on the middle arch side of the foot as if you were wringing out a towel. Allow a lot of movement in the foot as you perform the strokes, as it will be useful for the range of motion in the ankle and will stimulate circulation.
                • When you’ve completed the precise strokes on the foot, apply deep effleurage to calf muscles. Sometimes tightness in the calf muscles can exert pressure deep in the foot, which contributes to plantar fasciitis and pes planus.

                Living with flat feet is not hard

                youth-570881_960_720

                  If you add small changes in everyday routine and the way you live, in time, you will notice a significant improvement in the quality of your life. There are many ways to make life easier for people with flat feet. Proper footwear for every occasion is essential for relieving or even eliminating symptoms. It allows you to have a more productive day at work, and participate in a lot of activities that will contribute to better health in general: nature walks, sports activities, etc. Massages relieve pain and swollen ankles and feet, and there are exercises that prevent further development of symptoms.

                  Treat your feet, protect your feet, care for your feet, exercise and relax your feet. They will be grateful, and repay you with long healthy years.

                  More by this author

                  Dejan Kvrgic

                  Blogger, Writer

                  Haircare 101: Hairstyling Tricks for Both Men and Women 30 Excellent Slow Cooker Recipes For Lazy People 5 Things You Must Know to Find the Best Headphones Bedroom Makeover 101: Enhancing The Most Important Place In Your Home 8 Fun Ways to Make Your Wedding Truly Memorable

                  Trending in Health

                  1 The Effects of Stress on Your Body And Mind (You Never Knew) 2 7 Signs You’re Burnt out (And How to Bounce Back) 3 How to Cope with COVID Anxiety And Stress 4 6 Health Benefits of Tumeric (And How to Take It For Good) 5 10 Weight Loss Tips to Help You Lose Weight the Easy Way

                  Read Next

                  Advertising
                  Advertising
                  Advertising

                  Last Updated on September 18, 2020

                  7 Simple Rules to Live by to Get in Shape in Two Weeks

                  7 Simple Rules to Live by to Get in Shape in Two Weeks

                  Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                  Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                  1. Exercise Daily

                  It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                  If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                  Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

                  Advertising

                  If you’re a morning person, check out these morning exercises that will start your day off right.

                  2. Duration Doesn’t Substitute for Intensity

                  Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                  One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                  This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                  3. Acknowledge Your Limits

                  Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

                  Advertising

                  Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                  Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                  4. Eat Healthy, Not Just Food That Looks Healthy

                  Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                  The basic nutritional advice includes:

                  • Eat unprocessed foods
                  • Eat more veggies
                  • Use meat as a side dish, not a main course
                  • Eat whole grains, not refined grains[3]

                  Advertising

                  Eat whole grains when you want to learn how to get in shape.

                    5. Watch Out for Travel

                    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                    6. Start Slow

                    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

                    Advertising

                    7. Be Careful When Choosing a Workout Partner

                    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                    Final Thoughts

                    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                    More Tips on Getting in Shape

                    Featured photo credit: Alexander Redl via unsplash.com

                    Reference

                    Read Next