5 fun exercises to help prevent flat feet in kids
What's the story
Flat feet, also known as fallen arches, can impact children's posture and mobility.
While some children outgrow this condition naturally, others may require exercises to strengthen their foot muscles and develop arches.
Doing certain exercises can prevent flat feet from becoming a permanent problem.
Check out these five effective exercises that can help prevent flat feet in kids.
Toe walking
Toe walking exercise
Toe walking is a simple exercise that strengthens the muscles of the foot and ankle.
Encourage your child to walk on their toes for short distances (across a room or down a hallway).
Not only does the exercise strengthen the arches, but also improves balance and coordination.
Practicing toe walking regularly can contribute to better foot health over time.
Heel raises
Heel raises for stronger arches
Heel raises are also great for building strength in the calf muscles and supporting the arches of the feet.
Get your child to stand with their feet shoulder-width apart and slowly rise onto their toes before lowering back down.
Repeating this movement a few times helps enhance muscle tone around the foot arch area, promoting healthier foot development.
Toe grasping
Picking up objects with toes
Toe grasping includes picking up small objects like marbles or pencils only with toes.
This exercise targets intrinsic foot muscles, supporting arch formation.
By practicing toe grasping regularly, children can improve dexterity and strength in their feet. This helps in maintaining proper arch structure as they grow.
Ankle circles
Ankle circles for flexibility
Ankle circles are great for improving flexibility and range of motion around the ankle joint.
Have your kid sit comfortably with one leg extended while rotating their ankle clockwise then counterclockwise a few times in each direction.
This exercise promotes better circulation within the lower extremities while supporting overall foot health by keeping joints flexible.
Towel scrunches
Arch lifts using towel scrunches
Towel scrunches involve placing a towel on a smooth surface underfoot.
Then, using only toes, scrunch it towards oneself repeatedly until fully gathered beneath them.
Again, before releasing back outwards once more into the original position repeatedly throughout the session duration.
The period is set forth beforehand based on individual needs/preferences determined prior to commencement.
Accordingly, without exception whatsoever at any given point during the activity session itself.