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Elevate Physiotherapy

Are Your Flip-flops Causing You Pain?

We have discussed how heels affect ur body and today we will talk about the common type of footwear that every Singaporeans has – flip-flops. It’s not the comfiest of all the shoes we own, but it’s convenient and great for lazy or rainy days. However, do you know that flip-flops can cause your foot and back pain? let’s check it out.

Why Flip Flops are harmful for our body?

Flip-flops are flat shoes that offer zero arch support, no heel cushioning or shock absorption for walking or other weight-bearing activities. This can eventually overstrain the muscles and joints through the legs and even the low back.

What happens if I wear Flip Flops?

Plantar fasciitis: it’s often caused by excessive pressure through the structure on the sole of the foot -the plantar fascia. It can help to support the natural arch of your foot, but when wearing flip-flops, more pressure goes through the plantar fascia and it can get irritated and can cause pain in the sole of your foot.

Back pain: As we know your standard flip-flop offers zero foot and ankle support, you have to curl your toes to keep the shoes from flying off while walking. Thus, it shortens your stride for this purpose, which puts unusual strain on your feet, hips and lower back muscles.

 Your foot contacts the ground differently in flip-flops, too, with more pressure put on the outside edges and less on the heel. This causes a slight rotation of the lower portion of your leg, which in turn changes the angle of your pelvis and prompts increased torsion of the lower spine. Such changes to your body mechanics can cause stiffness and pain in the lumbar region, which may worsen over time.

What should I do?

1.Change shoes! Get a better arc support shoes like crocs!  If you can quit wearing flip flops, then you need to do below exercises to keep your feet and back pain-free!

2. Foot roll

Grab a small and hard ball, such as a tennis or golf ball.

Place the ball under your foot.

Roll the ball up and down your foot, focusing on the arch.

Control the intensity by shifting your weight.

Roll for 1 – 2 minutes per foot.

3. Bridging 

Start lying face up on the floor. Bend your knees and place your feet flat on the floor.

Lift your hips so that you form a straight line from your knees to your chest.

Squeeze your butt for one second, then return to the starting position.

Do three sets of 30 reps.

If you have any above issue, feel free to  reach us! Check out our instagram page for useful exercises and updates.