Advertising
Advertising

Are You a Runner with Flat Feet? Here is a Step-by-Step Tutorial for Strengthening Your Flat Feet

Are You a Runner with Flat Feet? Here is a Step-by-Step Tutorial for Strengthening Your Flat Feet

Are you a runner who has flat feet? If so, then it might be a problem when it comes to running. While many flat footers out there are able to run many miles without much sweat, having flat feet definitely increases your chance of developing feet and joint problems later down the line, especially if you continue to run on them.

However, there are ways to strengthen your feet to counterbalance the negative effects from flat-footedness. In this article, we’ll show you how to strengthen flat feet, so that the next time you decide to go on a run, you won’t have to worry about developing foot problems.

running-friends

    Things you will need for this step-by-step tutorial:

    You will be surprised to find out that you won’t actually need a lot of items for flat feet strengthening exercises. Even better, all of these items can be easily found in your home, so that you won’t have to spend tons of money on fancy equipment. Here are the items you will need:

    Advertising

    • A towel: From a dishrag to a bath towel, any sort of cloth towel will do for exercises such as toe scrunching. Just make sure that you would be willing to place your feet on top of it!

    • A can: Instead of throwing away that soft drink can right after you finish it, consider using it for your next flat-feet strengthening exercise. You can also find similar items such as bottles or plastic cups. As long as it’s an object that your feet can grip on to, then it will work perfectly.

    • Stairs: If you live in a house with stairs, then you can use these for your toe-arch exercises. However, if you don’t have stairs to use, there’s no reason to worry: you can also use the sidewalk curb outside or make your own elevated surface with a pile of thick books to stand up on.

    Advertising

    Step-by-step tutorial for strengthening flat feet

    flat-feet

      With these three items, you can do a variety of different flat-feet strengthening exercises to build your arches. Here are some of them:

      1. Toe scrunches:

      This is a no-brainer, as it only involves using a towel and your toes to crumple it up. This particular exercise will flex and work out the small muscles inside your feet, thereby making them stronger and more flexible in the arch.

      Advertising

      Begin by spreading out the towel on the floor, then placing your feet directly on top of it. Make sure that your feet are completely flat over the towel. Using only your toes, slowly move them inwards toward the ball of your foot, in the meantime moving the fabric toward you as well. The towel will start wrinkling while it happens. Return to resting position afterwards, then repeat until you feel a workout in the muscles.

      2. Can-rolling exercise:

      As its name suggests, this strengthening exercise relies on a can (or a cylinder object) to produce good results for your flat arches. In a way, this workout is more of a massage than anything, for it pushes out any tension at the bottom of your feet while also stretching out and preventing soreness from happening.

      Similar to the towel scrunches, start by placing the can on its side on the floor before placing one of your feet on it, the arch directly on top of the object itself. Roll the can towards and away from you, making sure to add some downward pressure to relieve any tightness in your foot. Repeat with the other foot until both of your feet are relaxed.

      Advertising

      strengthen-flat-feet

        3. Stair Raises:

        Not only do stair raises improve arch strength, but they also work out the calves. They also help improve balance, for your feet will be slightly elevated above the ground, thereby training your body to remain stable.

        First, start by placing the balls of your feet on the stairs, letting your arches and heels dangle off of the edge. In a slow and controlled fashion, raise your arches and heels as if you’re trying to stand on your tiptoes, before lowering them back down to starting position. Repeat the process until you feel a workout in your arches and calves.

        Conclusion 

        Altogether, having flat feet doesn’t mean the end of your running career. By taking steps to strengthen and increase flexibility in your arches, you can prevent injuries and other problems from happening while running in the future. Have a good workout!

        Featured photo credit: Jessica Natalie/http://causeiloverunning.com/ via causeiloverunning.com

        More by this author

        Jessica Natalie

        Teacher, Runner

        Retirement life is not the end. It opens a whole new chapter. Improve the Appetite of Elderly People With Ease Are You a Runner with Flat Feet? Here is a Step-by-Step Tutorial for Strengthening Your Flat Feet 5 Most Popular Green Baby Room Ideas 5 Super Simple Exercises That Won’t Make You Sweat

        Trending in Health

        1 The Importance of Sleep Cycles (and Tips to Improve Yours) 2 Benefits of Water: Science-Backed Reasons to Stay Hydrated 3 20 of the Best Guided Meditations for Sleep and Insomnia 4 9 Best Sleep Tracker Apps to Help You Get Adequate Sleep 5 Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on March 24, 2021

        8 Smart Home Gadgets You Need in Your House

        8 Smart Home Gadgets You Need in Your House

        We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

        On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

        Advertising

        Take a look at some of the most popular “smart gadgets” on the market:

        1. Smart Door Locks

        A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

        Advertising

        2. Smart Kitchen Tools

        Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

        3. Mini Home Speaker Play:1

        If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

        Advertising

        4. Wi-Fi Security Cameras

        These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

        5. Nest Thermostat

        This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

        Advertising

        6. Smart Lighting

        Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

        7. Google Chromecast Ultra

        Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

        8. Canary

        This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

        Featured photo credit: Karolina via kaboompics.com

        Read Next