Explanation of Diagnosis

Flat feet occur when the arches of the feet collapse, causing the entire sole to make contact with the ground. This can be congenital (from birth) or acquired over time due to weak muscles, ligament laxity, obesity, aging, or injury. Symptoms may include foot pain, fatigue, shin splints, knee pain, and even lower back discomfort due to improper alignment.

Specific Work Modifications

• Wear supportive, arch-supporting shoes or custom orthotics to reduce strain.
• Avoid prolonged standing or walking on hard surfaces without proper support.
• Use anti-fatigue mats if standing for long periods.
• Modify tasks to allow sitting breaks to relieve foot fatigue.
• Strengthen foot muscles with regular exercises to improve arch support.

Specific Activity Modifications

• Avoid high-impact activities like running and jumping on hard surfaces.
• Modify workouts by switching to low-impact activities like swimming, cycling, or elliptical training.
• Wear proper footwear with motion control if engaging in sports or exercise.
• Perform foot-strengthening exercises daily to reduce discomfort and prevent injury.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports tendon and ligament strength.
• Vitamin D3 (1000-2000 IU daily) – Aids in bone and joint health.
• Magnesium (300-400 mg daily) – Helps with muscle relaxation and foot cramps.
• Omega-3 fatty acids (1000 mg daily) – Reduces joint inflammation.
• Calcium (1000-1200 mg daily) – Supports bone strength and structure.

Recommended Nutrition and Hydration

Diet Recommendations:

• Bone and joint-supporting foods: Dairy, leafy greens, almonds, and fortified cereals.
• Anti-inflammatory foods: Fatty fish, turmeric, berries, and walnuts.
• Protein-rich foods: Chicken, eggs, lentils, and dairy to support ligament and muscle function.
• Limit processed foods, sugar, and alcohol, which can worsen inflammation.

Hydration Tips:

• Drink at least 2–3 liters of water daily to support muscle and joint function.
• Limit caffeine and alcohol, which can dehydrate tissues and slow recovery.

Home Exercise Prescription

Perform 2-3 times daily to strengthen foot muscles and improve arch support:

Strengthening Exercises

1. Arch Lifts (Short Foot Exercise)

1. • Stand barefoot and try to lift your foot arch without curling your toes.
   • Hold for 5 seconds, repeat 10 reps per foot.

2. Toe Towel Scrunches

1. • Place a towel on the floor and use your toes to scrunch it toward you.
   • 10 reps, 2 times daily.

3. Heel Raises with a Ball

1. • Stand with a small ball between your heels and perform heel raises while squeezing the ball.
   • 10 reps, 2 times daily.

Stretching & Mobility

4. Calf Stretch (Straight & Bent Knee)

1. • Stand facing a wall, place one foot back, and keep the heel on the ground.
   • Hold for 20-30 seconds, repeat 3 times per leg.

5. Plantar Fascia Stretch

1. • Sit and pull your toes back toward your shin.
   • Hold for 20-30 seconds, repeat 3 times per foot.

6. Rolling Massage with a Ball

1. • Use a tennis ball or frozen water bottle under the foot and roll it gently.
   • 1-2 minutes per foot, 1-2 times daily.

⚠ Avoid walking barefoot, high-impact activities, and unsupportive shoes until symptoms improve.

Helpful Books

1. "Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet" – Katy Bowman
2. "Fixing Your Feet: Injury Prevention and Treatment for Athletes" – John Vonhof

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.