Flat feet: causes, exercises and the right shoes for healthy feet
Flat feet, also known as fallen arches, are a common foot deformity in which the arch of the foot is lowered and the entire foot rests flat on the ground when weight is placed on it. This misalignment can lead to a variety of ailments, including pain in the feet, knees, hips and lower back. Fortunately, there are several exercises that can help strengthen the foot muscles and alleviate discomfort. In addition, choosing the right footwear plays a crucial role in providing optimal support for flat feet.
Causes
Flat feet can arise from various causes and occur in different forms. The four most common causes of this foot deformity are
1. congenital flat foot
This form of flatfoot is relatively rare, but is often associated with other foot deformities. Congenital flat feet often run in families and are diagnosed in childhood.
2. acquired flatfoot
This type of flat foot is much more common and can develop over the course of a lifetime. Incorrect footwear, overloading and lack of movement of the feet often lead to the foot muscles becoming weaker and the arch of the foot dropping. People who stand or walk a lot are particularly at risk.
3. post-traumatic flat foot
This form of flatfoot occurs after injuries to the foot muscles or the foot skeleton. A fracture or tendon injury can permanently damage the arch of the foot and lead to post-traumatic flatfoot.
4. inflammatory flatfoot
This type often affects people who have to stand or walk a lot for work. Inflammatory processes, such as those that occur in osteoarthritis, can destabilise the arch of the foot and cause flat feet.
The best exercises for flat feet
Regular training of the foot muscles can help to reduce the discomfort caused by flat feet and strengthen the arch of the foot. Here are some particularly recommended exercises:
1. toe curling and spreading
This exercise strengthens the small muscles in the feet and can help to raise the arch of the foot. Sit comfortably and try to curl your toes as far as possible and then spread them apart. Repeat this movement 10-15 times per foot.
2. towel grab
Place a towel on the floor and sit down so that you can grasp it with your toes. Try to pick up the towel with your toes and let go again. This exercise strengthens the sole of the foot and promotes toe mobility.
3. marble pick-up
Scatter small objects such as marbles on the floor and try to pick them up with your toes. This exercise trains the gripping strength of the toes and the foot muscles.
4. calf raises
Stand up straight and slowly raise yourself onto your toes. Hold this position for a few seconds and then slowly lower yourself again. This exercise strengthens the calf muscles and can improve the support of the arch of the foot.
5. arch massage with a tennis ball
Roll a tennis ball or a small fascia roller back and forth under the arch of the foot. This massage can relieve tension and promote circulation, which is particularly beneficial for flat feet.
Choosing the right footwear is crucial for flat feet. Shoes that support the arch of the foot and at the same time offer sufficient comfort are particularly recommended. With the Merino Runners and Wool Peak models, Giesswein has two excellent options in its range that can help to alleviate the symptoms of flat feet in particular.
Merino Runners
These shoes are characterised by their breathable and temperature-regulating Merino wool, which ensures a pleasant foot climate. Thanks to the flexible sole, Merino Runners provide natural support for the arch of the foot and promote healthy foot posture. They are also extremely lightweight, which relieves pressure on the foot and makes walking more comfortable. The Merino Runners adapt perfectly to the foot and offer enough space without causing pressure points.
Wool Peak
The Wool Peak is a more stable shoe that is ideal for longer walks and hikes. With its robust sole and extra supportive footbed, this shoe optimally supports the arch of the foot, while the Merino wool also ensures a high level of comfort. Thanks to the perfect combination of stability and flexibility, the Wool Peak shoes provide the necessary support and promote a healthy foot position.
Flat feet do not necessarily have to be associated with pain and restrictions. With the right exercises, the foot muscles can be strengthened and the arch of the foot supported. At the same time, choosing the right footwear plays a crucial role. By taking proper care of your feet and wearing supportive shoes, you can effectively counteract discomfort and at the same time ensure an all-round comfortable walking experience.
Wool Peak Women
Best suited for
Running, light workouts, walks
Super comfortable & springy
Extra soft cushioning, maximum shape retention and resilience for your next run thanks to 3D Merino knit fabric.
Versatile combinable
Fits not only your sportswear, but also visually enhances everyday outfits.
The GIESSWEIN Wool Peak—the world’s first Merino wool running shoe that gives energy back to you! Yes, you read that right: the midsole of our Wool Peak is designed so that your feet are lightly cushioned with every step—that’s how the Wool Peak gives energy back! This special running shoe features some real upgrades; it’s made of the most flexible, durable wool fabric in the world, developed and produced by GIESSWEIN in Austria: Woolfinity®. The fabric’s twisted Merino yarn gives the Wool Peak maximum form stability and resilience for each run. Their Merino wool inner lining guarantees constant moisture wicking: and no sweat = no smell. Their rubber sole ensures excellent grip on even the most slippery terrain, and also masters extreme weather conditions. Perfectly suitable for normal to wide feet.
