Maros Hluska

Back

Fixing Flat Feet Week 1

My feet are messed up. My right foot overpronates far more than my left. As a result, I have all kinds of pain in my ankle, knee and tailbone. This is a weekly update of arch-building exercises and measurements inspired by this blog.

Side angle left foot
Side angle left foot

Side angle right foot
Side angle right foot

Front angle
Front angle

Back angle
Back angle

Footprint
Footprints

Measurements (plantar arch index)

For the footprint, I used non-toxic blue paint and watercolor paper. I used 1 tbsp paint to 1 cup of water. I probably could have used 1/2 cup of water instead.

Next time I will probably try an ink pad with ink for a more accurate footprint.

Left foot

Midpoint (cm) Heel tangency (cm) Plantar arch index
5.9 6.05 0.98

Right foot

Midpoint (cm) Heel tangency (cm) Plantar arch index
7.65 6.15 1.24

According to this study, a PAI of 1.15 or greater indicates flat feet. Mean values are 0.61 to 0.67. You can see that my right foot is way flatter than my left and the photos verify it.

Exercises

For now, I will start with the basic routine prescribed here:

  • Short foot
  • Calf stretch
  • Heel raises
  • Toe yoga

With the exception of the calf stretch, I will do 1 set of 50 reps for each exercise for simplicity.