All children are born with flat feet and in most cases, it doesn’t cause any problems. If you are worried about your child’s flat feet, here are 2 stretches and 1 exercise that you can do with your child at home. It is important to keep in mind this does not guarantee that the arches will form, but will promote the development of them.
Have your child stand 30cm away from a wall and place both hands against a wall at chest level. Get them to step back with one foot and then straighten this leg. Make sure your child’s feet are pointing towards the wall or slightly inwards, then get them to bend the front knee and press against the wall until they feel a stretch in the back leg. Start by getting them to hold this for 15 seconds and gradually progress to 30 seconds. Make sure the back heel stays firmly on the ground during the stretch. Get them to swap legs and to do this 3 times for each leg, 2-4 times a day.
Have your child sit on the floor or a mat with their legs stretched out in front of them. Roll up a towel length wise and loop it around the ball of one foot. Get your child to one end of the towel in each hand and gently pull the towel towards themselves. Aim for them to hold it for 15-30 seconds and then repeat on the other foot. Have your child perform this stretch 2-4 times a day.
Place a towel on the floor. Have your child sit in a chair in front of the towel with both feet flat on the towel at one end. Your child should grip the towel with the toes of one foot while keeping the heel of that foot on the floor. Get your child to curl their toes to bring the towel closer to them. Repeat this process with the other foot, and have your child do this 2-4 times a day.
If you or your child are experiencing difficulties in performing these exercises or if you are unsure that they are being performed correctly, leave a comment below or come and see us in the clinic and we will be more than happy to help
As always, stay safe!
Richard – Sole-Lution Podiatry
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