You are missing with lots of details like toes deformity, knee joint functioning, patellar shift, pelvic tilt and many more. Definately flat foot is not only the cause for all these problems. And even your occupational assessment is important here in this case.
And majorly, avoid pain killer tablet/injections as it will only heal your symptom not the root of cause.
Have your assessment done by physiotherapist.
-Silicon medial wedge for flat foot.
-Toe separator(If your toe is deviated laterally)
-Intrinsic foot muscle exercise(search in youtube)
- Avoid standing on foot with out ward rotation.
this may be due to prolong standing and drinking less water. stretching for calf muscle and applying orthosis in footwear will help to reduce pain. if water intake is less then drink 3-4 litter water in a day. do consult to your near by physio.
Standing calf stretch
Stand away from a wall and.put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day.
Downward dog yoga stretch
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day.
Wall calf stretch
Stand about two feet away from a wall. Place the ball of your right foot against the wall while your heel remains on the ground. Slowly and gently lean into the wall while keeping your knee straight. Hold this for 5 seconds. Repeat 10 times twice a day.
Downward dog yoga stretch
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Hold this for the 5 seconds. Repeat 10 times twice a day.
Ensure that you maintain an appropriate posture while working or sitting or walking....Take frequent stretch breaks and drink lots of water...Discontinue using pillow while sleeping straight...Do not lift heavy objects, especially after bending down....Eat a healthy wholesome meal which should satisfy your minerals and proteins requirement...take over the counter pain medications..There are many causes for leg pain including Achilles tendinitis, varicose veins, deep vain thrombosis They're more likely to happen if you're inactive for long periods, like on a long flight or car ride. You're also at risk if you're overweight, or you smoke, or take certain medications....This can happen when the arteries in your legs become damaged and hardened....some other causes are herniated discs,sciatica, stenosis of spinal canal etc...I would suggest you to consult nearest physician for clinical examination if needed they will only refer you to concerned specialists.
Flat in itself doesn't create much issues your pain depends on the activities or sports you indulge into. In flat foot you get pain in your calf because that gets stiff easily that leads to tight hamstring and change in length of other muscles is obvious. That leads to pain in back. Their is also pain in the transverse arch of the foot so you need arch support for flat foot and silicon insoles for cushion. You need to stretch your calf and strengthen your peroneus muscles for ankle stability. Rest you need to see a physio for guidance.
It seems that your foot dynamics is atffeced visit near by physio. You have shin splint in disease patients fatigued soleus , foot dorsiflexors, Evertors ..so all your physio will do he will stretch your calf,strengthing of soleus ,evertors ,foot dorsiflexors, your knee muscles and may give ultrasound and tens. Wear good footwear.Always wear soft slippers, never be barefoot .still if you finding any difficulty please find us on Facebook/ draparna.acme and message your no. We will love to help you. Good luck
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