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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.

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    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:

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    • 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.

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    Step-by-step tutorial for strengthening flat feet

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      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.

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      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.

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        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

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        Jessica Natalie

        Teacher, Runner

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        Last Updated on May 15, 2019

        How to Tap Into the Power of Positivity

        How to Tap Into the Power of Positivity

        As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

        “Happiness cannot come from without, it comes from within.” – Helen Keller

        When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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        Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

        We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

        But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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        So…how exactly are we to achieve that?

        It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

        1. Learn to substitute every negative thought with a positive one.

        Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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        2. See the positive side of every situation, even when you are surrounded by pure negativity.

        This one is a bit harder to put into practice, which does not mean it’s impossible.

        You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

        3. At least once a day, take a moment and think of 5 things you are grateful for.

        This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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        4. Change the mental images you allow to enter your mind.

        How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

        So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

        If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

        And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

        Featured photo credit: Kyaw Tun via unsplash.com

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