Flat feet (also called Pes planus or fallen arches) is a deformity related to posture, in which the arches of the foot deforms, resulting in the entire sole coming into complete or little in contact with the ground. This condition can be treated with the help of arch supports. When there is stress on the knee and hip, it can result in paint in the joints. These stresses can make ankle turn inward. That’s why this condition is also called as knock-knee

 Flat Feet can be prevented and pain caused due to flat feet can be reduced by the following exercises.

•   Arch Lift

1. Stand in attention position, with your hands, put aside and back straight
2. Keep the toes in contact with the floor and roll the pressure of the outer edges of your feet with lifting your arches.
3. Do it for 2 to 3 times for 15 minutes.

• Calf Stretch

1. Put your toes on the small stool.
2. Raise your heels as high as you can
3. When your heels are at up position, maintain it for 5 seconds and then get back down
4. Do it for 2 to 3 times for 15 minutes

 

• Rolling stretch



1. Sit on one chair with your back straight. Calm yourself by counting 1 to 5 and gently rest your feet on the floor
2. Place your foot on top of a foam roller, ice-cold can or bottle.
3. Roll the bottom of your feet in the back and forth position.