When it comes to losing weight, the first thing that comes to mind is aerobic exercise. For those who have not exercised for a long time, running can be painful. Therefore, many people choose to start with brisk walking. As a result, the daily step count rises from 3000 to 20000, and the walking state also changes from a leisurely walk to a brisk walk with sweating and panting. However, after sticking to it for three months, the weight did not drop much, but the back of the foot began to hurt, especially the first step in the morning when getting out of bed felt like stepping on a knife edge. Therefore, they dare not run or walk, and can only pause the exercise. The weight rebounds to a new high, which is a big blow.
Went to the hospital to see a doctor, and the cause of the pain was found as soon as the socks were removed – flat feet. The doctor advised not to run or jump recklessly with flat feet. So those with flat feet were puzzled, does this mean they can’t exercise to lose weight in the future? Why can’t people with flat feet run? This has to start with the function of the arch of the foot.
What is the use of the arch of the foot?
The human body is a very delicate whole, and every part of it is not randomly evolved, including the arch of the foot. Newborn babies do not have an arch in their feet, as they slowly learn to walk, the arch forms. When we walk, run, or jump, the arch of the foot helps the body absorb and buffer the ground reaction forces, and disperses these vibrations to the lower limbs to avoid excessive local stress. At the same time, the arch of the foot has excellent elasticity, which can convert into a powerful propelling force during movement, helping us achieve better athletic performance, that is, jumping higher and running faster.
How can flat feet lose weight?
Although people with flat feet lack an arch, it doesn’t mean they can’t choose to lose weight through exercise. They just need to be more cautious in choosing the type of exercise.
Weight loss method one: Jogging
Walking usually doesn’t have the same weight loss benefits as jogging and puts much more pressure on the soles of the feet. Therefore, it is recommended that people with flat feet jog. Of course, for those who want to lose weight, don’t rush when jogging. Give yourself 4 to 6 weeks to adapt, and running 3 to 5 times a week is enough. After running, make sure to relax well, especially stretch and relax your calves and soles of your feet.
Weight loss method two: Underwater exercise
Compared to road running, if possible, you can choose to jog in the water. Wear floaties on your upper arms to avoid falling, and then run wildly in the water without worrying about ground reaction forces. This can also improve your balance. In order to counteract the water resistance in all directions, you need to use even more strength, so underwater running and aqua aerobics consume more energy.
Weight loss method three: Cycling, Aerobics
For friends who have no ankle discomfort or knee discomfort and do not have the conditions to exercise in water, cycling is a good choice. In addition to this, there are aerobics, yoga, and Pilates. In short, choose a sport you like, get moving, and stick to it.
Weight loss method four: Lifting weights
Current research confirms that the “aerobic + strength” weight loss mode has the highest benefits. You deserve to lift weights 2 to 3 times a week. For friends with flat feet, if your ankles are not stable enough, you can try to pad a small dumbbell or small iron piece at the arch of the foot to maintain a certain height of the arch. Of course, in the end, you still need to build up the strength of your arch with your own efforts.
Weight loss method five: Choose the right sports gear and insoles
If you have congenital flat feet, or are overweight and have already experienced ankle discomfort, customized insoles can help support the arch and have a shock-absorbing effect. Do not reject braces and protective gear. Although they are slightly expensive, their protective benefits during sports are much higher.
There are also many sports shoes on the market that are friendly for people with flat feet. During the selection process, you can choose styles with elastic soles and arch support. Try the shoes on before buying them and choose a pair of comfortable sports shoes which can enhance your belief and confidence in continuing to exercise.
The most important weight loss method: Eat less
Of course, the premise of losing weight is that consumption is greater than intake, control your mouth before moving your legs. As your weight decreases, the pressure on your arch decreases, you have more vitality for exercise, your weight loss speeds up and a virtuous cycle is formed.
In addition, I would like to remind parents that the formation of the arch is from when the child starts walking until 2-3 years old. Running and jumping more helps the development of the arch and promotes the growth and development of the entire lower limb. Moreover, current research has confirmed that being overweight when a child “flattens” the arch, so it is also very important to control the child’s weight. Bodyweight control and weight loss should start from childhood.
In conclusion, friends with flat feet should not be anxious. Start exercising by first strengthening the ankle muscles to lay a good foundation, then gradually progress in your exercises. You will surely see the dawn of victory in weight loss!
