Flat feet and posture

Athletic posture

FitSeven starts a series of articles on the formation of athletic posture. In seven materials, we will talk about how to correct the gait, align the setting of the pelvis for a better display of abdominal muscles, widen the thorax and open the shoulders.

Correct posture and gait will ensure optimal distribution of the load of strength exercises between muscle groups, which will increase the effectiveness of training and will allow increasing the strength and volume of muscles without increasing the working weight.

Casual and running shoes with flat feet - the main tips for choosing orthopedic models.

The importance of the right gait

The most natural position for the human body is the vertical one. A lot of stabilizing muscles are responsible precisely for supporting the body in this position, spending as little effort as possible on this, and therefore energy.

Any violation of gait, just like the inability to correctly stand, immediately affect the deterioration of posture. Incorrect walk mechanics and deflection of the body forward or back disrupt the distribution of work between the muscles, and also minimize the involvement of the press.


About 20-30% of the population of developed countries suffer from flat feet( lowering of the arch of the foot) to varying degrees( 1).The main reason for the development of the disease is wearing uncomfortable shoes in childhood, in addition flat feet develops in adults with excess weight.

The disease is expressed in the deformation of the feet, making the walking process much more complicated. In attempts to "walk easier," a person begins to redistribute the load, which leads to both increased development of some muscles, and to the degradation of others.

Why is it difficult to pump caviar?

The phases of walking consist of lowering the leg and lifting it. Lowering of the leg starts from the heel, therefore the back muscles of the calf( calf) participate in the work, the leg lift begins with the sock and is provided by the anterior muscles of the shin. In addition, the muscles of the thighs are actively involved.

If you notice that it is difficult for you to study the calves, you probably have abnormalities in the mechanics of the foot. If you have them, you can forget about the correct performance of squats and deadlifts, and therefore, the optimal study of the muscles involved in the work.

Footwear and fat at the bottom of the abdomen

Despite the fact that the abdominal muscles are not directly involved in walking, improper setting of the legs and the dilution of socks to the sides reduce the involvement of the lower part of the press, causing a gradual dystrophy of the muscles and activating the accumulation of fat in the lower abdomen.

One of the main reasons is that with flat feet, the anterior muscles of the lower leg and the hamstrings become weak and inelastic. This leads to a change in the angle of the pelvis( the ass is lowered downwards) and the inclination of the body is reversed.

A set of home exercises for improving posture and straightening of the spine. All about how to strengthen the muscles of the lower back.

How to fix a flat foot?

Although flatfoot is considered incurable in adulthood, it is possible to significantly minimize its disadvantages using orthopedic insoles and performing special gymnastics for the feet, thus working out the small muscles of the foot.

In addition, it is believed that shoes on a flat sole significantly worsens the mechanics of the foot and is highly discouraged by flat-footed patients. Try to either wear classical models on a small heel, or use the inner tabs in the shoes.

Flatfoot prevention

An important element in the prevention of flat feet is walking barefoot on the sand( a simpler option is on the grass), with attention to ensuring that both the toe and the heel are involved in the work. It is also recommended to walk on sand on the outer and inner edges of the foot.

It should be added that getting rid of excess weight helps to significantly reduce the load on the foot. Surgical intervention for the treatment of flatfoot is the most radical method and is used only in extreme and neglected cases.


Flatness leads to both disruption of the functions of the foot and its cushioning capabilities, as well as to postural disorders. Both the first and the second negatively affect the mechanics of performing many basic exercises, significantly reducing the effectiveness of strength training.

Scientific sources:

  1. Flat Feet, Wikipedia article, source