Flat Feet: The Hidden Connection to Hip Pain and Effective Strategies for Relief
Did you know that the way your feet are positioned can affect your hip and knee alignment, leading to discomfort and pain? If you have flat feet, you might be experiencing hip pain as a result. In this blog post, we’ll explain how flat feet can influence your hips and provide exercises and stretches to help alleviate hip pain!
The Connection Between Flat Feet and Hip Pain
In a normal arch, the ankle joint is in a neutral position, which keeps your lower leg, knee, thigh, and hip joints in a neutral alignment. However, when you have flat feet, several issues arise:
Inward Rotation of Hips
Overworked Hip Muscles:
Changes in Hip Joint Forces:
Reduced Shock Absorption:
Exercises and Stretches to Relieve Hip Pain
To minimize hip pain and realign your hips, you can perform the following exercises and stretches:
All stretches should be held for 30 seconds and repeated 2-3 times.
Figure 4 Stretch:
Knee to Opposite Shoulder Stretch:
Hip Internal Rotator Stretch:
All strengthening exercises should be done 10-15 repetitions for 2-3 sets.
Side Lying Clamshells:
Seated Hip External Rotation with Band:
Lateral Squat with Band:
By understanding how flat feet can affect your hip alignment and following these exercises and stretches, you can relieve hip pain and work towards better hip health. If you’re unsure about your form during exercises, check out our video on mastering the sit-to-stand exercise. Also, consider exploring orthotics to further improve your foot alignment. If you are not sure if orthotics will help, watch this video for a cost effective way to determine if custom orthotics are needed for you! Thanks for reading, and until next time, take care of your hips and feet!