Pes planus, or flatfoot, is a condition where the longitudinal arch of the foot is flattened and the whole sole of the foot touches the ground. According to Seattle Children's Hospital, most infants are born with flatfoot but grow out of it, developing normal arches during childhood. For some the arch never develops, resulting in flatfoot. Injury, obesity and normal wear with age are other causes. Flatfoot is usually painless and without complications, but some may experience symptoms such as pain in the feet, ankles and lower legs. Because having flatfoot can result in a shortened Achilles tendon, or heel cord, calf and heel pain may also occur. Stretching exercises, especially heel cord stretches, can be done to help alleviate the discomfort.
Towel Stretching
Sit down on the floor with your legs extended in front of you. Place a towel that is rolled up lengthwise around the ball of your foot. Holding the loose ends of the towel, gently pull them toward you. You should feel a gentle stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat with your other foot.
Standing Calf Stretch
Standing about a foot from a wall, place both hands on it at chest level. Place one foot in front of the other, making sure to bend the front knee. With both feet flat on the floor, lean forward until you feel a gentle stretch in your calf. Hold for 15 to 30 seconds, then switch legs. This can be done several times a day.
Towel Pick-up
Place a towel on the floor in front of a chair. While sitting in the chair, place both of your feet on the towel. While using one foot to hold the towel in place, curl the toes of the opposite foot to pull the towel toward you. Repeat with your other foot. If this exercise becomes too easy, place a small book or weight on the towel for resistance.
Other Treatments
Along with stretching exercises, other treatments used to reduce the symptoms for flatfoot include: using arch supports, either over-the-counter or custom-made; wearing shoes with low heels and wide toes; ice for swelling; resting your feet.
