2/11/2024 0 Comments Calf exercises for flat feet![]() Performing the stretch while trying to hold the heel in neutral also had the benefit of training the foot to hold an arch. Instead, I focused on keeping weight toward the outside edge of the foot and maintaining a good foot tripod position. You can find out more about the neutral heel position here. For me, I didn’t find it necessary to use anything to hold my heel in a neutral position. I’ve also seen a similar effect achieved by placing a rolled up sock underneath the arch of the foot. One study found that having people stretch while standing on an orthotic made the stretch more effective because it kept the heel in a more neutral position. This puts the heel in an everted position. It’s common for the foot to pronate during calf stretching for people with flat feet. keeping the heel pressed down on the ground.keeping the heel in a neutral position, and.Two important points for making calf stretching effective are: The key ingredient here is keeping the muscles under tension.įor someone with flexible flat feet, it can be difficult to keep the calf muscles under tension because of the compensations mentioned earlier. Stretching involves placing the target muscle or muscles into a lengthened position and holding for some length of time. The one pictured here is called the standing wall stretch or runner’s stretch. There are many different exercises for calf stretching. I needed to improve my ankle flexibility to lessen the forces causing the foot to pronate and collapse.īut because my feet were so used to pronating and going flat, there were a few adjustments I needed to make in the way I performed calf stretching. Improving ankle flexibility was one of the keys to fixing my flat feet. This is the reason I included a lot of stretching in my program. When this motion is limited the body can compensate by flattening the arch. Roughly 10 degrees of doriflexion is needed for normal walking. ![]() This motion is also seen whenever the knee travels over the foot when the foot is on the ground. ![]() Getting into Ankle DorsiflexionĪnkle dorsiflexion is the motion that brings the top of the foot closer to the shin. In this post, I’m going to go over some tips on stretching these muscles. This motion is often limited by shortness of the calf muscles in the back of the leg. Specifically, the motion I wanted to improve was ankle dorsiflexion. ![]() Improving ankle flexibility was an important part of correcting my flat feet. ![]()
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