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PHFLAT FEET? START WITH YOUR FEET 🦶💪
Pain in knee, hip, or back?
The problem often starts at the arch.
Flat feet = reduced medial arch
Foot rolls inward (overpronation)
Load travels upward through the body
But here’s the good news 👇
Flat feet can be managed with the right plan.
--- AS A PHYSIOTHERAPIST, THIS IS THE TREATMENT APPROACH
STEP 1: SUPPORT THE ARCH (IMMEDIATE)
Your foot needs help while strength builds.
✔ Arch-support footwear
✔ Orthotics if pain or severe collapse
✔ Avoid worn-out, flat, or unsupportive shoes
Support is a tool — not the cure.
---
STEP 2: STRENGTHEN THE ARCH (THE REAL FIX)
Short Foot Exercise (Arch Doming)
Lift the arch without curling toes
Activates intrinsic foot muscles
Heel Raises
Strengthens calves + arch control
Progress from double leg to single leg
Towel Scrunches / Toe Curls
Improves foot muscle endurance
Tibialis Posterior Strengthening
Key muscle that supports the arch
Single-Leg Balance
Trains arch control during real movement
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STEP 3: PROGRESSION MATTERS
Start slow
Focus on quality
Train 4–6 days/week
Expect changes in weeks, not days
Consistency beats intensity.
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WHAT TO EXPECT
Flexible flat feet respond best
Pain reduces with regular training
Arch control improves over time
Orthotics may still be needed for high load activities
---
COMMON MISTAKE ❌
Only stretching the foot
Flat feet need strength, not just flexibility
---
Your arch is your foundation.
Support it early.
Strengthen it consistently.
Follow for evidence-based physiotherapy rehab
DISCLAIMER ⚠️
This content is for educational purposes only
Exercises shown are general guidelines
Not a replacement for professional assessment
The visuals in this video are animated and created for fun and engagement. They are not an exact anatomical representation of the concept.
For pain or injury,
Consult a qualified physiotherapist or healthcare professional.
@physiogain.official
