Understanding Duck Feet: Symptoms, Causes, Postures and Corrective Exercises

Introduction :

Duck feet, medically known as “pes planus” or flat feet, is a common condition where the arches of the feet collapse, causing the entire sole to touch the ground. This condition can lead to various symptoms and postural issues. In this blog post, we’ll explore the symptoms, causes, common postures associated with duck feet, and effective exercises for correction.

Symptoms :

1. Foot Pain: Individuals with duck feet often experience pain or discomfort along the inner side of the foot, especially after prolonged standing or walking.
2. Swelling: Swelling around the ankle or the inside of the foot can occur due to the altered weight distribution caused by flat feet.
3. Overpronation: Overpronation, where the feet roll inward excessively, is a common symptom of duck feet.
4. Difficulty Finding Comfortable Shoes: Individuals with duck feet may struggle to find shoes that provide adequate arch support.

Causes:

1. Genetics: Genetic factors can contribute to the development of flat feet.
2. Weak Muscles: Weakness in the muscles that support the arches of the feet can lead to flat feet.
3. Injuries: Trauma or injuries to the foot or ankle can impact the arches.
4. Age: The natural aging process can weaken the tendons and ligaments in the feet, contributing to flat feet.

Common Postures Associated with Duck Feet

1. Toe-Out Posture: The individual may naturally turn their toes outward when standing or walking.
2. Knee Valgus: The knees may collapse inward due to the altered foot mechanics.
3. Hip Misalignment: Duck feet can lead to misalignment of the hips, affecting overall posture.

Corrective Exercises for Duck Feet:

1. Arch Strengthening Exercises:
   • Toe-tapping: Sit with feet flat and lift toes, tapping them on the ground.
   • Arch lifts: Stand on one foot, lifting the arch while balancing.
2. Calf Stretches:
   • Wall calf stretch: Place hands on a wall, one foot forward, and stretch the back leg, targeting the calf muscles.
3. Ankle Strengthening:
   • Ankle circles: Rotate the ankles clockwise and then counter-clockwise.

4. Intrinsic Foot Muscle Exercises:
   • Marble pickup: Use toes to pick up marbles from the floor and place them in a container.
5. Foot Massage and Rolling:
   • Roll a tennis ball under the arches to massage and stretch the feet.

Conclusion:

Understanding the symptoms, causes, and associated postures of duck feet is crucial for implementing effective corrective measures. By incorporating targeted exercises to strengthen the arches, ankles, and intrinsic foot muscles, individuals with flat feet can work towards improving their foot mechanics and reducing discomfort. If symptoms persist or worsen, consulting with a healthcare professional or a podiatrist is advisable for personalized guidance and care. Embracing corrective exercises and mindful posture can contribute to better foot health and overall well-being.

sources:activ8 posture , passion podiatry , openai.com

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