Many people may have heard of the term "flat feet." However, surprisingly few people know what problems flat feet can cause. This time, we will explain what flat feet are.
Flat feet is a condition in which the arch of the foot is low or disappears. It is said to be present in approximately 30% of Japanese adults, and plays an essential role in daily activities.

〇There are three arches in the foot!

• Medial longitudinal arch (also known as the arch of the foot)
• Lateral longitudinal arch
• Transverse arch
These three functions in balance to support the body.
What is the role of the arch?
• Absorbs shock
• Generates force to kick off the ground
• Stabilizing posture and balance

〇What problems occur when the arch collapses?

• Your legs get tired easily
When the arch collapses, shock absorption is no longer possible and the foot muscles become more susceptible to fatigue.
• Pain
If the arch remains collapsed, the muscles and ligaments that support the sole of the foot will also be stretched, increasing the risk of developing plantar fasciitis and pain.
• Poor posture
When one or both feet are flatfooted, the ankles become tilted, causing imbalance in joints such as the hip joints and spine, resulting in poor posture.

Self-check method

There is a "Too Many Toes Sign" where the toes appear spread out when viewed from behind.

Training is an effective way to improve this. By incorporating the following training into your daily routine, you can expect to restore arch function.

1. Toe spread-out

By spreading your toes wide apart, you can strengthen the muscles related to the transverse arch of your foot and the muscles in your fingers!
• Relax with your feet on the floor.
• Place your thumb and little finger apart on the floor, and raise your middle three fingers upwards.
• Hold for 5 seconds and release. Do 10 repetitions x 2 sets.

※Even if you can't do it at first, it's important to keep going!

2. Towel gather

The way to achieve this balance actually depends on the "purpose" (see Sports Nutrition through Case Studies).
Training to strengthen your toes!
• Place a towel on the floor and place your feet on it.
• Using only your toes, pull the towel towards you.
• Pull it all the way in and then release it for one rep. Do this for three sets.

*Start with a small towel, and once you get used to it, increase the load by using a bath towel!

3. Tibialis posterior training

Strengthen the posterior tibialis muscle that supports the medial arch!
• Set the band so that it is pulling from the outside of your foot.
• Gently move your ankles inward.
• 10 repetitions x 2-3 sets. The key is to do it slowly without using momentum.

4. Peroneal muscle training

Strengthen the peroneal muscles that support the lateral arch!
• Set the band so that it is pulling from the outside of your foot.
• Gently move your ankle outwards.
• 10 repetitions x 2-3 sets. Again, move slowly and carefully.


Flat feet can be improved with proper exercise. It may seem like a simple movement, but it's important to continue doing it consistently every day. Start by adjusting your body from the feet up and notice changes in your posture and the way you walk!



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Author
Ryota Ishii, Physiotherapist at Ikejiri-Ohashi Sera Clinic

Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic

Ikejiri-Ohashi Sera Clinic https://sera-clinic.com/