Flat feet in children are quite common when there is no natural curve, making it difficult for the foot to make full direct contact with the ground.
If this condition persists for a long time and becomes a habit, it will cause children to have some health problems later on such as pain, incorrect posture and difficulty moving.
Therefore, parents can refer to some useful exercises to help improve their child's flat feet.
The cause of flat feet is most likely due to genetic factors or uneven development of the skeletal and muscular systems in the early stages of a child's life.
Some children may be born with flat feet, while others develop the condition due to poor walking habits or wearing inappropriate footwear.
In cases of flat feet, children will have pain and affect their movement if they do not practice specific exercises early to correct the problem.
Stretching the leg muscles
One of the causes of flat feet in children is due to tight muscles in the calves and feet. Stretching exercises will help children stretch the muscles, reduce pressure on the feet, thereby supporting the formation of natural curves.
Parents should have their children stand facing the wall, with their hands on the wall, one leg forward, and the other leg held straight back.
Instruct your child to push their hips forward to feel the stretch in their calves and hold the position for 15-30 seconds, doing 3-5 reps on each side.
Roll your feet in a towel
This exercise will help your child strengthen the sole of the foot and related muscles, thereby helping to form and maintain the arch of the foot.
Spread a small towel on the floor and have your child sit in a chair with their feet on the towel. Instruct your child to roll the towel up with their toes without lifting their feet off the ground.
This exercise should be done 10 - 15 times to activate and develop the child's foot muscles better.
Heel lift
This is one of the simple but effective exercises to improve the function of the sole of the foot and support the formation of the arch.
Have your child stand up straight, then slowly raise their heels up to stand on their toes. Hold this position for a few seconds, then lower their heels.
Repeat this movement 10 - 15 times to help children strengthen the muscles in their feet and heels to improve flat feet.
Pick up objects with your toes
This exercise will help stimulate the muscles in the sole of the foot and increase control of the toes.
Place a few small objects such as marbles or pieces of cloth on the floor. Ask your child to use his toes to pick them up and place them in a box or other area.
Do this exercise for 5 - 10 minutes to strengthen the muscles of the feet.
In addition to doing the above exercises, parents should also focus on adjusting their daily posture to help their children improve flat feet.
Teach your child to maintain good posture when walking and standing, and avoid standing for too long. Also, wearing supportive footwear, especially those with orthopedic soles, can help correct the shape of the foot.
Parents can choose to buy their children shoes with arch support to help support the soles of their feet, thereby reducing pressure and improving posture when moving.
In case your child's flat feet show no signs of improvement or have complications such as prolonged pain, it is necessary to see a specialist soon.
