Managing Flat Feet

Understanding Flat Feet

Flat feet, also known as fallen arches, is a condition where the arches of the feet collapse, resulting in the entire sole coming into complete or near-complete contact with the ground. This can affect balance and lead to pain, especially during high-impact sports like basketball.

Choose Basketball Shoes with Arch Support or Use Orthotic Inserts

• Opt for basketball shoes that offer arch support and cushioning.

• High-quality over-the-counter insoles can also offer significant relief.

While orthotics may not provide relief for all cases, it might be worth trying to see if it suits your specific condition.

Strengthening and Stretching Exercises

• Toe Curls: Curl your toes and hold for a few seconds to strengthen the muscles in your feet.

• Heel Raises: Stand on your toes and slowly lower your heels to build arch strength.

• Foot Stretching: Regularly stretch your calves and feet to maintain flexibility.

• Walking Barefoot: Encourage walking or playing barefoot on various surfaces of terrain for short periods. 

Engage in dynamic warm-up exercises to prepare your feet for the game. Post-game stretching can prevent muscle tightness and pain.

Manage Activity Levels

• Gradual Increase: Gradually increase the intensity and duration of your basketball sessions to avoid overstraining your feet.

• Rest and Recovery: Ensure adequate rest and recovery time between games and training sessions.

Communicate with Your Trainer

Inform your trainer about your flat feet condition. This allows your trainer to be aware and adjust the training intensity and exercises to accommodate your needs effectively.