Do you notice your entire footprint while walking on a wet floor or have experienced sudden leg cramps or faced pain while walking or changing your gait? While for most people, the foot is usually curved or arched upwards from the inside, if you notice carefully, yours look totally flat. Sounds weird, does it? Well, it's not. It’s just a medical condition known as Flat Foot or Fallen Arches.
What Is Flat Foot?
For the unversed, flat foot, medically termed as pes planus is a condition when the arches on the inside of the feet are flattened, allowing the entire soles of your feet to touch the floor when you stand up. It is usually a painless condition, that mainly occurs when the arches don't develop during the childhood, or a sudden accident or injury tears the tendons. Other causes of flat feet include broken or dislocated bones, nerve problems, inflammation of the posterior tibial tendon (PTT), obesity, pregnancy, diabetes and even rheumatoid arthritis.
Also Read: World Arthritis Day 2020: Soothe Joint Pains With These 5 Restorative Yoga Postures
Although in most cases, people with flat feet notices no problems and require no treatment, in case you have painful or archy feet, or the insides of your feet are swollen, or your feet tire easily or you face difficulty in normal movement, it's time to take help from the doctor or certified physiotherapist so as to include certain stretches and body postures to overcome the problem.
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Just like a strong and firm foundation is required for supporting a tall building, similarly a strong support of the feet is extremely necessary to maintain body alignment, mechanics and the overall posture. Hence, on that not to provide relief from flat foot problem and gradually recover from it, why not put your faith in the age-old practice of Yoga.
This time-less practice involves the knowledge of the three points under the foot – point under the big toe, the little toe, and under the center of the heel - and how to keep them equally pressed onto the floor while standing for the right activation of the muscles in the foot. On practicing certain yoga postures, the legs are stretched upwards taking the lift from under the centre of the foot and focusing on placing the heels on the mat. Additionally, yoga also strengthens the tendons which are responsible for keeping the arches sucked up into the foot and improves balance which in turn corrects any aberration in the structure and biomechanics of the foot.
We bring you 5 such spectacular yoga poses that gradually remedies flat foot problem and eases the pain that comes with it.
Incredible Yogasanas To Recover From Flat Feet
Tadasana (Mountain Pose)
Stand straight on the ground, with the heels touching each other and feet slightly apart. Keep the soles grounded at all times and your hands straight on either side. Look in the forward direction and hold this position for 5 minutes. Take a minute of break and repeat 3-4 times.
Benefits:
Being one of the easiest yoga postures, this is extremely helpful in stretching the whole foot, upsurging breathing, relieving tension, and enhancing blood circulation. It actively engages the thighs, activates the calf muscles and strengthens the knees. Regular practice of this asana also helps in strengthening the long muscles of the body, and opening the spinal, shoulder and hip joints.
Vrikshasana (Tree Pose)
Stand straight on the floor. Bring both your arms in front of the chest and join the palms in a prayer position. Now keeping the palms joined, stretch both your arms upwards. Bend your right knee and place the sole of your right foot on the interior side of the left thigh. Keep your left leg straight and hold the position as long as you can. Relax for a minute and do it on the other side with the left foot. Repeat 5 times.
Benefits:
The Tree Pose has numerous benefits. Not only does it improve the spinal column, strengthen the calf and foot muscles but also enhance both balance and poise and expands the shoulders. Practicing this regularly improves blood circulation and keeps heart ailments at bay.
Veerabhadrasana (Warrior pose)
Stand straight on the ground looking in the forward direction. Move your feet about 4 inches apart in the forward direction. Turn your left foot out by 90 degrees and right foot in by about 15 degrees. Lift both the arms sideways till it levels with the shoulders. While breathing out, bend your left knee. Slowly turn your head and look to the left. Keep breathing and stretch your hands further apart. Gently push your pelvis down and hold the posture with the determination of a warrior. Repeat with the other side with the right foot forward. Do it 3-4 times keeping a minute in between for relaxation.
Benefits:
The warrior pose improves overall body balance and increases stamina. It also releases the tightness in the heels and strengthens the ligaments and tendons in the feet. Additionally, it alleviates stress and by keeping the heart rate at a check, it reduces the risks of arrhythmic conditions.
Virasana (Hero Pose)
Sit in between your feet with your knees down and your toes facing backward. While straightening your spine, place your hands on your thighs with palms facing down. Shift your weight in your hips and not your knees. Roll over to one side and release your legs. Keep breathing normally the entire time. Take a break for a minute and repeat the asana 5 times.
Benefits:
The Hero Pose is extremely beneficial in stretching the entire inner line of the leg muscles till the feet. It also strengthens the tendons which are responsible for keeping the arches sucked up into the feet. Not only does it stretch the hips, thighs, knees, ankles and feet but also improves overall circulation and relieves tired legs.
Adho Mukha Svanasana (Downward-facing dog pose)
Come on all fours with your knees hips-width apart and your hands shoulder-width apart. Now, slowly lift your hips off the floor and straighten your elbows and knees. Ensure that your body forms an inverted ‘V’. Now, press your hands into the ground and stretch your neck such that your ears should touch your inner arms, and you should turn your gaze towards your navel. Hold this position for five-eight breathes and then return to the original position.
Benefits:
The downward facing dog-pose is one of the most effective yogasanas for giving a good stretch to the gastrocnemius muscle. Not only does it calm the mind and lengthen the spine but also energizes the body and releases trapped energy. It is also extremely beneficial for promoting overall blood circulation and promoting cardiac functions.
