Flat feet, also known as fallen arches, is a medical condition where the arches of the feet are lower than usual or absent altogether. This means that when you stand, the entire sole of your foot touches the ground.

Many people with this condition live without any significant problems. However, if you experience discomfort or pain, there are simple exercises that may help. These foot exercises can strengthen your arches, provide foot pain relief, and improve your overall foot health.

Here are the five simple foot exercises for flat feet that can help to support and improve this condition.

1. Toe Curls

Toe curls are one of the best foot workouts for flat feet. They help strengthen the foot muscles and improve flexibility. Follow these steps to perform toe curls effectively:

• Relax comfortably in a chair with your feet on the floor
• Place a small towel in front of you on the floor
• Grip the towel with your toes and drag it towards you
• Release and repeat 10-15 times

2. Arch Lifts

Arch lifts target the muscles that support your foot arches. Here’s a simple guide to doing arch lifts:

• Stand with both feet planted firmly on the ground
• Gently raise the arches of your feet while your toes and heels stay on the floor
• Try and hold the lift for a few seconds, then lower your arches back down
• Repeat this exercise 10-15 times

3. Heel Raises

Heel raises are great for your calf muscles, which support your foot arches. Follow these instructions to perform heel raises:

• Stand with your feet at hip-width distance
• Slowly lift your heels, rising onto your toes
• Hold that position for a few seconds before lowering your heels back down
• Perform this exercise 10-15 times

4. Calf Stretch

Stretching your calves can lessen tension and improve flexibility in your feet and legs. Here’s how to do a calf stretch correctly:

• Stand and face a wall with one foot placed in front of the other
• Place your hands on the wall for support
• Bend your front knee while holding your back leg straight and your heel grounded.
• Hold the stretch for about 20-30 seconds, then switch legs
• Repeat 2-3 times on each leg

5. Tennis Ball Roll

Rolling a tennis ball beneath your foot will massage and stretch the muscles. In turn, this will help relieve pain. Here’s the best way to do a tennis ball roll:

• Sit comfortably in a chair
• Place a tennis ball under your foot
• Roll the ball backward and forwards from the heel to the toe
• Continue rolling for 2-3 minutes on each foot

These exercises can help support your condition, but you should consult a professional if your pain and discomfort continue.

Practical Foot Exercises for Flat Feet

Including these simple foot exercises for flat feet in your daily routine can relieve and improve your foot health. If you experience severe pain or discomfort, get advice from a healthcare professional for assessment and tailored treatment.

Reclaim your quality of life! The Flint Foot and Ankle Institute was founded to keep our patients active and pain-free. As Boise’s lead foot and ankle restoration specialists, we are dedicated to the highest standard of care, so contact us today for assistance.