Exercise - LiveWell Health

The Perfect Squat

Posted on July 1, 2024

The Perfect Squat

Anyone can squat. Anyone. There’s no preparation required and it’s an exercise that our bodies can naturally do – ever crouched to the lower parts of a bookshelf? Bent down to pick something up? Those both use the same muscles as squats do, except that they’re just part of our everyday life and so don’t work your body in the same way as specific warm-up squats do.

Considering we probably do multiple squatting variants every day, you’d think that it’d be easy to do one correctly on demand, or when needed. Well, you thought wrong. (Sorry.)

There’s a lot of debate about ‘the perfect squat’, and it is talked about as if it’s a mythical creature or a rarity that we can only hope to achieve. As a full-body fitness staple that works not only your glutes and quads, but your hips, hamstrings and core too, it’s important to perfect this go-to move in order to stop wasting your workouts and get the most out of your exercise. So, how do you perfect the correct squat?

To begin, you’ll need to perfect the basic ‘body weight squat’ – after all, you couldn’t decorate a cake without baking one in the first place (unless you intend to eat it straight away, in which case it will be well-deserved after these squats). Workout techniques are no different; you need to properly establish a foundation before you can begin to build on it to avoid injuries and strains.

Start in a neutral position, with your feet a little wider than shoulder-width apart, and keep your legs firm and straight without locking your knees into place. Roll your shoulders back, as hunching over or bending will put too much strain on your lower back.
With your palms facing down, extend your arms out as straight as you can get them and keep them parallel with the ground.
Inhale, and bring your hips backwards as you bend your knees down into the squat. As your hips and pelvis start to move back, keep your shoulders upright and your back straight, and your head facing forward. This will ensure that your spine stays in a neutral position.
Go as low and deep as your flexibility allows; try and get your hips to sink past your knees, if you can.
Keeping your body weight in your heels, push yourself back up into your neutral standing position as if you’re about to spring off the floor (but without your feet leaving the ground, obviously).

Your basic-yet-perfect correct squat, detailed there in five easy-to-follow steps. These are great to use anywhere and to warm-up before any workout, or even as just a low-intensity form of exercise. Beginners shouldn’t add any extra weight, but once you’ve got the hang of the basic squat, you can start to incorporate some equipment into them for a more effective workout. Try holding a medicine ball/kettle bell/dumbbell to your chest and drop your elbows between your knees as you lower yourself into a squat – this would be great for those who cannot achieve deeper squats as lowering yourself and pushing your hips out back isn’t required.

After doing all those squats day after day – because now that you know the proper technique, there’s really no excuse for you to not be smugly squatting in front of the mirrors at the gym – you may find that you ache a little. That’s normal and shows that you’re making progress in strengthening your core, building up your balance and coordination, and improving your overall fitness levels. If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including squats into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

3 Exercises for Glute Activation

Posted on June 10, 2024

As anyone who exercises will know, getting yourself warmed up and ready before working out is an absolute must. Glutes are a very important muscle group that do a lot of work, from preventing any injuries to improving your general performance. Whenever you lean or bend over at your hips, your glute muscles are the things controlling your movements, so in order to fully engage them you’ll need to ‘activate’ them. Not doing so means you’ll be using other muscles for work that they don’t need to be doing (i.e. using your knee muscles to bend at the hips) and this can become an injury risk.

Strong glutes help you to become more powerful in your movements, and not just in exercise-related ones – simple tasks like walking or jogging will become a little easier as you have more power to put into them. Preventing excessive movement in your lower back and knees is another key advantage to having strong glutes, as this means you’ll reduce your general injury risk.

Anatomy

The glutes, short for gluteal muscles, are a group of three muscles that make up the buttocks. There are other muscles known as the deep 6, but we can discuss these at another time as the primary muscles are the glutes. The glutes are one of the most powerful muscles in the body, responsible for hip extension, abduction, and external rotation. The anatomy of the glutes is complex and understanding it is essential for anyone looking to build a stronger, healthier lower body.

The three muscles that make up the glutes are the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the largest and most powerful of the three, responsible for hip extension and external rotation. It originates from the ilium, sacrum, coccyx, and fascia of the lumbar region, and inserts into the femur.

The gluteus medius is located on the outer surface of the pelvis, just above the hip joint. It is responsible for hip abduction and internal rotation. The gluteus medius originates from the ilium and inserts into the greater trochanter of the femur.

The gluteus minimus is the smallest of the three muscles and is located underneath the gluteus medius. It is also responsible for hip abduction and internal rotation. The gluteus minimus originates from the ilium and inserts into the greater trochanter of the femur.

The glutes are not just important for aesthetic reasons; they play a vital role in many activities we perform daily, such as walking, running, and jumping. They also provide stability and support to the pelvis and lower back, making them crucial for proper posture.

To train the glutes effectively, it is essential to understand the different functions of each muscle. Exercises that target the gluteus maximus include squats, deadlifts, and hip thrusts, which all involve hip extension. For the gluteus medius and minimus, exercises such as side-lying leg lifts and lateral band walks are effective.

Proper form is crucial when performing glute exercises to ensure that the muscles are being targeted effectively and to avoid injury. It is also important to gradually increase the intensity of exercises to prevent overloading the muscles and causing strain or injury.

In conclusion, the glutes are a complex group of muscles that are vital for a healthy, strong lower body. Understanding the anatomy of the glutes and their functions is crucial for anyone looking to improve their strength and overall health. By incorporating targeted glute exercises into a regular fitness routine, individuals can build a stronger, more stable lower body and improve their performance in daily activities.

Exercises

So now that you’re aware of what glutes actually are, how do we activate them?

Clamshell

This is an exercise popular both for stretching and physical therapy, and targets your hip rotators and muscles. Start by lying down on one side, with your head resting on an arm or pillow (but be careful, if you lean on your arm for too long it may start to go a little numb!). Then bend your knees upwards so that your feet are in an even line with your hips and your heels are behind you, and tilt your torso and pelvis slightly forward. Keeping your heels together, raise your top knee from the one that it’s resting on – this should contract your core and squeeze your glutes. Don’t be tempted to follow the movement of your hips rolling back, as they will try and to achieve maximum results from this, your body needs to remain stable as you lift your knees.

Once you’ve mastered it lying down, try it with your weight resting on one elbow in a side plank.

Hip extensions

This can also be used as a great warm-up exercise as it targets your lower body and improves your flexibility and strength. To begin, get yourself into a table top position (on your hands and knees and looking down at the mat below you). Keep your hips over your knees and your shoulders aligned with your wrists, but be careful not to lock your elbows into place. Bring one of your bent knees up to the ceiling – this is the part that really works your glutes. Exhale as you raise it, then bring your leg back down into the position you started in and inhale. Complete 15 reps with one leg, then repeat for the other and you should be good to go.

The glute bridge

Despite how involved it is with working your glutes, this is actually one of the easiest exercises that get the best results! Start by lying down on your back and looking up, with your knees bent and feet on the ground with hip-width space between them, to create a small triangle in the space between your legs and the floor. Press your arms down by your sides and your feet into the ground as you lift your hips off the ground, using your arms to support yourself, and then lower them back down to the ground. Make sure to keep your core tight for maximum effect!

When the two-legged version becomes too easy, extend one leg in the air as you lift your hips, or even pull your knee to your chest with your arms as you bring it up.

Injuries and other considerations

The glutes, also known as the buttocks, are a group of muscles that are crucial for movement and stability of the lower body. These muscles include the gluteus maximus, gluteus medius, and gluteus minimus. Injuries and medical conditions associated with the glutes can cause pain and discomfort, and may affect a person’s ability to perform daily activities. Here are some possible injuries and medical conditions associated with the glutes:

Strains and Sprains: The glutes are prone to strains and sprains, which occur when the muscles and ligaments are stretched or torn. These injuries can result from sudden movements, overuse, or trauma. Symptoms of a strain or sprain include pain, swelling, and limited range of motion.
Piriformis Syndrome: Piriformis syndrome is a condition in which the piriformis muscle, located in the buttocks, spasms and compresses the sciatic nerve. This can cause pain, numbness, and tingling in the buttocks and down the leg. Piriformis syndrome can be caused by overuse, trauma, or poor posture.
Bursitis: Bursitis is a condition that occurs when the bursae, small sacs of fluid located between the bones and tendons, become inflamed. This can cause pain, tenderness, and swelling in the buttocks. Bursitis can be caused by overuse, trauma, or infection.
Sacroiliac joint dysfunction: The sacroiliac joint is located at the base of the spine and connects the sacrum to the pelvis. Dysfunction in this joint can cause pain in the buttocks, lower back, and legs. Sacroiliac joint dysfunction can be caused by trauma, pregnancy, or degenerative joint disease.
Gluteal tendinopathy: Gluteal tendinopathy is a condition that occurs when the tendons that attach the gluteal muscles to the hip bone become inflamed or degenerate. This can cause pain, weakness, and difficulty walking. Gluteal tendinopathy can be caused by overuse, trauma, or aging.
Hemorrhoids: Hemorrhoids are swollen veins in the anus and rectum that can cause pain, itching, and bleeding. Prolonged sitting or straining during bowel movements can increase the risk of developing hemorrhoids.

Preventing injuries and medical conditions associated with the glutes involves a combination of proper stretching, strengthening, and conditioning. It is important to maintain good posture, avoid prolonged sitting, and engage in regular exercise that targets the glutes.

If you experience any pain or discomfort in your glutes, please contact us and we may be able to help with rehabilitation, strength and conditioning or sports massage. Furthermore, should you be seeking advice on how to build / train your glute muscles, please contact one of our personal trainers.

Cardio’s effect on Muscle Mass

Posted on June 10, 2024

What are the effects of cardiovascular exercise on muscle mass?

Cardiovascular exercise, also known as cardio, has long been associated with weight loss and improving overall health. However, there is a common misconception that cardio can also reduce muscle mass. In this article, we will explore the relationship between cardio and muscle mass, examining the evidence to determine whether or not cardio can truly reduce muscle mass.

Muscle mass and Cardio explained…

First, it is important to understand that muscle mass is primarily influenced by two factors: exercise and nutrition. Resistance training, such as weight lifting, is the most effective form of exercise for increasing muscle mass. Additionally, consuming a diet high in protein is crucial for providing the necessary building blocks for muscle growth.

Cardio, on the other hand, is primarily focused on improving cardiovascular health and burning calories. While cardio can be a great form of exercise for weight loss and improving overall health, it is not typically associated with building muscle mass. In fact, some forms of cardio, such as long-distance running, have been shown to actually reduce muscle mass in some individuals.

One reason why cardio may lead to muscle loss is due to the body’s adaptation to endurance exercise. Endurance exercise, such as running or cycling, places a greater demand on the body’s aerobic energy system. This can lead to a reduction in the body’s anaerobic energy system, which is primarily responsible for powering short bursts of high-intensity activity, such as weight lifting.

Additionally, cardio can increase the body’s production of cortisol, a stress hormone that can break down muscle tissue. This can be especially true for individuals who engage in excessive amounts of cardio, without adequate rest and recovery time.

However, it is important to note that the relationship between cardio and muscle mass is not always clear-cut. For example, moderate amounts of cardio may actually help to improve muscle mass by increasing blood flow and providing the necessary nutrients for muscle growth. Additionally, some forms of cardio, such as high-intensity interval training (HIIT), have been shown to improve both cardiovascular health and muscle mass.

Ultimately, the relationship between cardio and muscle mass is complex and depends on a variety of factors, including the type and duration of cardio, the individual’s diet and rest habits, and their overall fitness goals. While cardio alone may not be the most effective way to build muscle mass, it can still be a valuable form of exercise for improving overall health and fitness.

Conclusion

In conclusion, cardio can lead to muscle loss in some individuals, especially if it is performed excessively and without adequate rest and recovery time. However, the relationship between cardio and muscle mass is not always clear-cut, and moderate amounts of cardio may actually help to improve muscle mass. Ultimately, the best approach to building muscle mass is to incorporate both resistance training and cardiovascular exercise, while also consuming a diet high in protein and getting adequate rest and recovery time.

Get in touch

If you liked this article and you are thinking about your exercise and nutrition regime our team of highly qualified personal trainers and nutritionists can help. Getting the right balance of exercise and nutrition to reach your goal can be a scientific process where one size does not fit us all. Our experts can tailor make the right approach for you. Contact us today for more information or advice alternatively make a booking online.

Exercise and Type 2 Diabetes

Posted on June 3, 2024

How can exercise help with Type 2 Diabetes?

Type 2 diabetes is a condition that affects the level of sugar in the blood, but can easily be managed with the correct medication accompanied with a healthy diet & exercise. A healthy diet is a great way of managing your blood sugar level, as well as aiding in controlling your weight & improving overall mood. Being type 2 diabetic doesn’t restrict what foods you can and can’t eat but limiting certain foods such as sugar, fats & salt can definitely help.

Physical activity helps to lower your blood sugar level by increasing insulin sensitivity, allowing your muscles to use the glucose (sugar) in the blood for energy. Furthermore, Sheri Colberg-Ochs, founder of the Diabetes Motion, states that physical activity actually helps to lower blood sugar for up to 72 hours. Overall, the NHS recommends you should be aiming for at least 2.5 hours of activity a week, but activity doesn’t always have to mean exercise, this can be anything that causes you to get out of breath. For example, walking slightly faster than normal, going up & down climbing stairs, or even doing some strenuous housework. However, if you are looking to add more exercise into your daily routine the activities below have been found to be beneficial for people with Type 2 diabetes.

Cardio – Exercises such as walking, jogging, cycling or swimming are great cardio workouts. If you’re fairly inactive at the moment going out for a little walk each day will have amazing benefits on your body. As well as helping with insulin sensitivity & blood sugar levels doing cardio will also improve lung health & fitness. Meaning over time you will be able to get a little further or even progress a walk into a fast walk or light jog.
Resistance training – Building muscle mass allows a higher capacity of blood sugar to be stored within the muscle, lowering the amount of sugar in the blood. Therefore helping to manage blood sugar levels while storing energy.
Balance Training – Sometimes type 2 diabetes can lead to loss of sensation in the feet, known as neuropathy. This condition can lead to trips & falls, so improving your balance can help to prevent this. This doesn’t have to be anything strenuous simply standing on one foot for a certain amount of time can help to improve overall balance.

If you are currently quite inactive please make sure to consult with your healthcare professional before adding any intense exercise into your routine. Also make sure to stay hydrated & to keep check of your blood sugar levels before & after exercise.

You can also contact our team to schedule a nutrition consultation with our qualified staff and maybe even discuss some exercise and training with our personal trainers! Contact us for more information and make a booking here.

How to Prepare for Your Marathon Race

Posted on May 10, 2024

How to Prepare for Your Marathon Race: A Comprehensive Guide to Success

Running a marathon is a significant achievement that requires months of dedicated training, mental preparation, and careful planning. Whether you’re a seasoned runner or tackling your first marathon, proper preparation is essential to crossing the finish line strong and injury-free. In this comprehensive guide, we’ll outline the key steps to help you prepare for your marathon race, from setting realistic goals to fine-tuning your training regimen and ensuring you’re ready for race day.

Setting Realistic Goals

Before diving into your marathon training, it’s crucial to establish realistic goals based on your fitness level, experience, and desired outcome. Whether your goal is to finish the race, achieve a personal best time, or qualify for a prestigious event, setting clear and achievable goals will guide your training and keep you motivated throughout the process.

Building Your Training Plan

A well-structured training plan is the foundation of marathon preparation. It should include a combination of running workouts, cross-training activities, rest days, and gradual mileage increases to build endurance and prevent injury. When designing your training plan, consider factors such as your current fitness level, weekly mileage, preferred training intensity, and available time for training.

Gradual Mileage Build-Up

One of the most critical aspects of marathon training is gradually increasing your weekly mileage to build endurance and prepare your body for the demands of race day. Start with a manageable base mileage and gradually increase your long run distance each week, following a structured progression to avoid overtraining and injury. Incorporate rest days and recovery runs into your schedule to allow your body to adapt and recover effectively.

Cross-Training and Strength Training

Incorporating cross-training activities and strength training into your marathon training plan can help improve overall fitness, prevent injury, and enhance running performance. Activities such as swimming, cycling, yoga, and strength training can complement your running workouts, strengthen muscles, improve flexibility, and reduce the risk of overuse injuries. Aim to include cross-training sessions 1-2 times per week to supplement your running regimen.

Recovery Time for the body

It is important to set aside recovery periods and breaks in your training. This is to give your body time to recover. By having a de-load week after a 6 week training section, is a great way to take the foot off the pedal just enough for the body to catch up. Enlisting the help of a qualified sports therapist to give your body the once over, a running MOT and health check and maybe indulge in a sports massage or two during your training is a great option.

Nutrition and Hydration

Proper nutrition and hydration are essential components of marathon preparation, both during training and on race day. Fuel your body with a balanced diet rich in carbohydrates, protein, healthy fats, fruits, and vegetables to support energy levels, muscle recovery, and overall health. Experiment with different pre-run and post-run meals to find what works best for you and practise your race day nutrition strategy during long training runs to ensure it’s effective and well-tolerated.

Hydration is equally important, especially during long runs and in hot or humid conditions. Stay hydrated throughout the day by drinking water regularly and replenish electrolytes lost through sweat with sports drinks or electrolyte supplements. On race day, familiarise yourself with the course’s water stations and develop a hydration plan to ensure you stay properly hydrated from start to finish.

Race Day Preparation

Race day preparation begins long before the starting line. In the days leading up to the marathon, focus on adequate rest, proper nutrition, and mental visualisation to prepare your body and mind for the challenge ahead. Lay out your race day gear, including your running outfit, shoes, hydration pack or belt, nutrition, and any other essentials, the night before to minimise stress and ensure you have everything you need on race day.

On the morning of the marathon, wake up early to allow plenty of time for a light breakfast, hydration, and warm-up exercises. Arrive at the race venue early to avoid last-minute rushing and familiarise yourself with the course, start line procedures, and logistical details. Stay relaxed, focused, and positive as you await the start of the race, and trust in your training and preparation to carry you through to the finish line.

During the Race

Once the race begins, focus on pacing yourself according to your race strategy and staying mentally strong and positive throughout the journey. Listen to your body, adjust your pace as needed, and fuel and hydrate regularly to maintain energy levels and prevent fatigue. Break the race into manageable segments, focus on one mile at a time, and draw inspiration from fellow runners, spectators, and the excitement of the event.

Post-Race Recovery

After crossing the finish line, take time to celebrate your accomplishment and reflect on your marathon journey. Rehydrate, refuel with a post-race meal or snack, and engage in light stretching or foam rolling to aid in muscle recovery and reduce soreness. Listen to your body in the days following the marathon, and gradually reintroduce light exercise and movement to promote recovery and prevent injury.

Conclusion

Preparing for a marathon requires dedication, discipline, and careful planning, but the rewards of crossing the finish line are well worth the effort. By setting realistic goals, building a structured training plan, focusing on proper nutrition and hydration, and staying mentally strong and positive, you can maximise your chances of success on race day. Remember to enjoy the journey, celebrate your achievements along the way, and embrace the challenge of the marathon with confidence and determination. Good luck, and happy running!

If you are in need of some support, whether that’s nutrition, strength and conditioning or simply a sports massage, then don’t hesitate to contact our team today. They are highly qualified and have worked within elite sports for many years, so they will be the best people to help.

Exercising In The Heat

Posted on March 5, 2024

Exercising in hot weather can present a number of challenges for athletes and fitness enthusiasts alike. While the heat can provide an added cardiovascular challenge, it also requires careful consideration of fluid balance and hydration to ensure safe and effective performance. In this article, we will explore the science behind exercising in the heat, the benefits and risks associated with this type of exercise, and the best practices for staying hydrated and safe when engaging in physical activity in warm or hot weather.

The Science of Exercising in the Heat

Exercising in the heat places additional stress on the body due to the increased workload required to regulate internal body temperature. This can result in increased sweating and fluid loss, leading to dehydration and other heat-related conditions.

In order to regulate body temperature, the body must transfer heat from the internal environment to the external environment. This is accomplished through sweating, which is facilitated by the sweat glands in the skin. The evaporation of sweat from the skin helps to cool the body and maintain internal temperature. However, this also results in fluid loss that must be replaced to prevent dehydration.

For athletes and fitness enthusiasts, exercising in the heat can offer several benefits, including:

Improved cardiovascular fitness: Exercising in hot weather can provide a more challenging cardiovascular workout, helping to improve overall fitness and endurance.
Increased calorie burn: The body must work harder to regulate internal temperature in hot weather, resulting in an increased calorie burn during exercise.
Improved heat adaptation: Regular exercise in hot weather can help the body to adapt and become more efficient at regulating internal temperature, improving performance in warm conditions.

While there are benefits to exercising in the heat, it is important to be aware of the associated risks, including:

Dehydration: The increased fluid loss from sweating can result in dehydration, which can negatively impact performance and increase the risk of heat-related conditions.
Heat exhaustion: Symptoms of heat exhaustion can include dizziness, headache, and fatigue, and can result from dehydration and overheating.
Heat stroke: In severe cases, heat exhaustion can progress to heat stroke, which is a life-threatening condition characterized by a high body temperature, confusion, and unconsciousness.

Prevention

To ensure safe and effective performance when exercising in the heat, it is important to follow the best practices:

Hydrate before and during exercise: Adequate hydration before and during exercise is essential to prevent dehydration and related heat-related conditions.
Wear appropriate clothing: Lightweight, breathable clothing can help to regulate internal temperature and prevent overheating.
Exercise at cooler times of day: Exercising in the early morning or late evening, when temperatures are cooler, can help to reduce the risk of heat-related conditions.
Gradually acclimate to the heat: Gradually increasing exposure to hot weather over several days can help the body to adapt and become more efficient at regulating internal temperature.
Monitor for symptoms of heat-related conditions: Pay attention to symptoms such as headache, dizziness, and fatigue, and seek medical attention if these symptoms persist or worsen.

In conclusion, exercising in the heat can provide a more challenging workout and improve cardiovascular fitness, but it also requires careful consideration of fluid balance and hydration to ensure safe and effective performance. By following the best practices outlined above, athletes and fitness enthusiasts can enjoy the benefits of exercising in hot weather while minimizing the risks associated with this type of exercise.

If you would like to get in touch with one of our exercise professionals, you can reach us via email info@livewellhealth.co.uk or give us a call on 0330 043 2501.

Flat Feet

Posted on February 9, 2024

Flat Foot, medically known as Pes planus, is a condition in which the medial longitudinal arch (MLA) which runs the length of the foot is flattened out or lowered. Flatfoot may affect one or both feet, and it can not only increase the load acting on the foot structure, but also interferes with the normal foot function. Therefore, individuals with flat feet experience discomfort while standing for long periods of time and exhibit a distinctive flat-footed gait. Typical flatfoot symptoms include a tenderness of the plantar fascia, a laxity of the ligaments, a rapid tiring of the foot, pain under stress, and instability of the medial side foot structure. Over time, the mechanical overloading resulting from the flattened MLA is transferred to proximal areas such as the knees, hips, and lower back. Flatfoot is recognized as a contributory factor in a wide variety of medical conditions, including lower limb musculoskeletal pathologies such as plantar fasciitis Achilles tendonitis, and patella-femoral joint pain.

Flatfoot deformities are commonly treated using some form of orthotic device. Such devices are designed to provide stability and to realign the foot arch, and have a demonstrable success in alleviating patients’ symptoms

Anatomy

Flatfeet are an anatomical alteration which can occur in one foot or in both feet. The most common structural difference in flatfeet is found to be rear-foot varus which in turn causes excessive pronation of the foot. In addition, deepened navicular cup, widened talus articular surface, proximally faced talus, and higher positioned navicular articular surface can be seen. These alterations cause the MLA to collapse resulting in a loss of arch height. When this loss of arch height is observable in both non-weight bearing and weight bearing positions, it is termed as rigid flatfeet. Contrarily, when a normal MLA height is present in non-weight bearing condition and collapses with weight bearing is identified as flexible flatfeet.

Symptoms

The most identifiable symptoms and characteristics of flat feet are the decrease or lack of arches in the feet (especially when weight bearing) and pain / fatigue along the inner side of the feet and arches.

Some issues caused by flat feet include:
• Inflammation of soft tissue
• Foot, arch, and leg fatigue
• Heel, foot, and ankle pain
• Knee, hip, and lower back pain
• Rolled-in ankles
• Abnormal walking patterns
• Shin splints
• Bunions
• Hammertoe
• Arthritis
• Plantar fasciitis
• Posterior tibial tendon dysfunction (PTTD)

Causes

Flatfeet is not unusual in infants and toddlers, because the foot’s arch hasn’t yet developed. Most people’s arches develop throughout childhood, but some people never develop arches. People without arches may or may not have problems.
Some children have flexible flatfeet, often called flexible flatfoot, in which the arch is visible when the child is sitting or standing on tiptoes but disappears when the child stands. Most children outgrow flexible flatfeet without problems.
People without flatfeet can also develop the condition. Arches can collapse abruptly after an injury. Or the collapse can happen over years of wear and tear. Over time, the tendon that runs along the inside of the ankle and helps support the arch can get weakened or tear. As the severity increases, arthritis may develop in the foot.

Diagnosis

The observation of the feet mechanics from the front and back and also toes stand. The strength test in the ankles and locate the main area of pain. The wear pattern on the shoes also may reveal information about the feet.

Tests

Imaging tests that can be helpful in diagnosing the cause of foot pain may include:
• X-rays. A simple X-ray uses a small amount of radiation to produce images of the bones and joints in the feet. It’s particularly useful in evaluating alignment and detecting arthritis.
• CT scan. This test takes X-rays of the foot from different angles and provides much more detail than a standard X-ray.
• Ultrasound. Ultrasound may be used when a tendon injury is suspected. Ultrasound uses sound waves to produce detailed images of soft tissues within the body.
• MRI. Using radio waves and a strong magnet, MRIs provide excellent detail of both bone and soft tissues.

Treatment

Many people with flat feet don’t have significant problems or need treatment. However, if foot pain, stiffness or other issues occur health provider might recommend nonsurgical treatments. Rarely, people need surgery to fix rigid flat feet or problems with bones or tendons.
Treatments include:
• Nonsteroidal anti-inflammatory drugs (NSAIDs), rest and ice to ease inflammation and pain.
• Physical therapies to stretch and strengthen tight tendons and muscles, improving flexibility and mobility.
• Supportive devices like foot orthotics, foot or leg braces and custom-made shoes.

Exercises

Toes elevations: Start by standing with your feet shoulder-width apart and flat on the ground. Slowly raise your toes off the ground as high as you can, while keeping your heels on the ground. Hold this position for a few seconds, then lower your toes back down to the ground. Repeat for several repetitions.

Toes scrunches: Begin by sitting in a chair with your feet flat on the ground. Scrunch your toes together as tightly as you can, then relax them. Repeat for several repetitions.

Double/Single leg raises: Start by lying on your back with your legs straight out in front of you. For double leg raises, raise both legs off the ground at the same time, keeping them straight. For single leg raises, raise one leg off the ground while keeping the other leg straight and on the ground. Hold the raised leg in the air for a few seconds, then lower it back down to the ground. Repeat for several repetitions on each leg.

Standing single leg balance: Stand on one foot with your knee slightly bent. Hold this position for as long as you can, up to 30 seconds, then switch to the other foot. For a greater challenge, close your eyes or stand on a pillow or unstable surface.

Toes walks: Start by standing with your feet flat on the ground. Slowly walk forward on your toes, keeping your heels off the ground. Walk for a few steps, then lower your heels back down to the ground. Repeat for several repetitions.

Heel walks: Begin by standing with your feet flat on the ground. Slowly walk forward on your heels, keeping your toes off the ground. Walk for a few steps, then lower your toes back down to the ground. Repeat for several repetitions.

Calf muscle stretch: Start by standing facing a wall with your hands on the wall at shoulder height. Take one step back with one foot, keeping your heel on the ground. Bend your front knee, keeping your back leg straight, until you feel a stretch in your calf muscle. Hold this position for 15-30 seconds, then switch legs and repeat.

Prevention

Although flat feet are often hereditary and cannot be completely prevented, there are strategies that can be put in place to help reduce the risk of developing flat feet symptoms. Here are some preventative measures:
Footwear:
Choose supportive footwear with good arch support and cushioning and try to avoid shoes with flat soles.
Consider using orthotic insoles or arch supports that are designed to provide additional support and alignment for the feet.

Foot Exercises:
Perform exercises to strengthen the muscles of the feet and lower legs. This may include toe curls, heel raises, and toe taps. Consult with a healthcare professional or a physical therapist for guidance on appropriate exercises.

Maintain a Healthy Weight:
Excess body weight can contribute to the flattening of the arches. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce stress on the feet.

Avoid Prolonged Standing:
If your job or activities involve prolonged periods of standing, take breaks to rest and stretch your feet. Consider using supportive mats or insoles in areas where you stand for long durations.

Stretching Exercises:
Perform stretching exercises to maintain flexibility in the Achilles tendon and calf muscles. This can help prevent excessive pronation and contribute to better foot alignment.

Avoid High Heels:
Limit the use of high-heeled shoes, as they can contribute to foot misalignment and increase stress on the arches. Opt for shoes with a moderate heel height.

Gradual Changes in Physical Activity:
If you are starting a new physical activity or exercise routine, make changes gradually. Sudden increases in intensity or duration can place additional stress on the feet.

Proper Body Mechanics:
Pay attention to your body mechanics and posture. Maintain good posture while standing and walking and be mindful of how you distribute your weight on your feet.

Consult with a Specialist:
If you have concerns about your foot structure or experience symptoms of flat feet, consult with a podiatrist or orthopaedic specialist. They can provide a thorough evaluation and recommend appropriate interventions, such as orthotics or physical therapy.

Consider Arch-Supporting Activities:
Engage in activities that naturally support the arches, such as swimming or biking. These activities can be less stressful on the feet compared to high-impact sports.
It’s important to note that preventive measures may vary based on individual factors, and what works for one person may not be suitable for another. If you have specific concerns about flat feet or foot health, seeking advice from a healthcare professional is recommended. They can provide personalized recommendations based on your unique circumstances.

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