Flat Feet Exercises: Treating Flat or Fallen Arches

Engaging in exercises such as heel stretches on a regular basis can potentially lessen pain and rectify fallen arches.

Flat feet, also known as fallen or collapsed arches, are a condition that is commonly referred to as pes planus. This condition is prevalent and can impact around 30 percent of the population, resulting in symptoms for 1 in 10 individuals affected. Normally, both feet are impacted, although it is possible to have a fallen arch on just one foot.

The causes of flat feet vary and can include injuries, obesity, and arthritis. In addition, factors such as aging, genetics, and pregnancy can contribute to flat feet. If you have a neurological or muscular disease like cerebral palsy, muscular dystrophy, or spina bifida, you are also more likely to have flat feet.

Properly caring for flat feet is crucial due to their potential to cause pain, stress, and imbalances in other areas of the body. Treating flat feet can aid in aligning the entire body, potentially resolving issues caused by this condition.

To assist in rectifying fallen arches and alleviating discomfort, here are several exercises that you can engage in. It is recommended to incorporate these exercises into your routine at least three times each week. Ideally, strive to seamlessly integrate them into your daily activities and execute them multiple times throughout the day.

While doing these exercises, concentrate on elevating, reinforcing, and elongating your arches.

1. Heel stretches

Stand with your hands resting on a wall, chair, or railing at shoulder or eye level.
Keep one leg forward and the other leg extended behind you.
Press both heels firmly into the floor.
Keeping your spine straight, bend your front leg and push yourself into the wall or support, feeling a stretch in your back leg and Achilles tendon.
Hold this position for 30 seconds.
Do each side 4 times.

2. Tennis/golf ball rolls

Sit on a chair with a tennis or golf under your right foot.
Maintain a straight spine as you roll the ball under your foot, focusing on the arch.
Do this for 2–3 minutes.
Then do the opposite foot.

3. Arch lifts

Stand with your feet directly underneath your hips.
Making sure to keep our toes in contact with the floor the entire time, roll your weight to the outer edges of your feet as you lift your arches up as far as you can.
Then release your feet back down. You’ll work the muscles that help to lift and supinate your arches.
Do 2–3 sets of 10–15 repetitions.

4. Calf raises

While standing, lift your heels as high as you can.
You can use a chair or wall to help support your balance.
Hold the upper position for 5 seconds, and then lower back down to the floor.
Do 2–3 sets of 15–20 repetitions.
Then hold the upper position and pulse up and down for 30 seconds.

5. Stair arch raises

Stand on steps with your left foot one step higher than your right foot.
Use your left foot for balance as you lower your right foot down so your heel hangs lower than the step.
Slowly lift your right heel as high as you can, focusing on strengthening your arch.
Rotate your arch inward as your knee and calf rotate slightly to the side, causing your arch to become higher.
Slowly lower back down to the starting position.
Do 2–3 sets of 10–15 repetitions on both sides.

6. Toe crunches

To perform toe crunches while sitting, place a small towel or piece of material under your feet. Try to curl your toes downward and scrunch the towel by gripping it. You will experience a contraction in the muscles of your arch area, which will gradually lead to slight fatigue.

7. Heel raises

To perform heel raises, position yourself with your feet apart, shoulder-width, and facing a wall to assist you. Lift your body up onto your toes and the front of your feet, hold for one second, and then lower your heels back down to the ground. Repeat this movement with both feet at the same time for 10-15 repetitions.

8. Marble pick-ups

Marble pick-ups are effective exercises for enhancing foot muscle strength. To perform this exercise, sit with marbles placed on the floor in front of you. Use your toes to try and pick up the marbles and transfer them into a container. The activity of picking up the marbles helps to strengthen the intrinsic muscles of the foot. Strive to pick up 10-15 marbles using each foot.

How to Warm Up Before Exercising With Flat Feet

The purpose of a warm-up is to ready the body for physical activity, enhancing its effectiveness and minimizing discomfort. The subsequent three-step process provides an example of a suitable warm-up routine.

To start the warm-up, sit on a soft floor with your feet shoulder-width apart. Raise the toes of one foot off the ground, while maintaining contact with the floor with the rest of the foot. Raise for 5-10 seconds, then lower to the floor. Repeat ten times with each foot, three times daily.
Sitting in the same position, raise the toes of one foot off the floor, and spread the toes evenly, holding for 5-10 seconds. Then repeat with the other foot. Again, sitting with feet shoulder-width apart, gently push the toes and forefoot into the ground, tensing the muscles in the arches of the foot. A slight outward ankle roll can be felt here.
Next, while sitting, raise the heels and go up gently onto the toes and forefoot. Hold momentarily and lower back down onto the entire foot. You can do this with both legs at the same time, or it can be done one leg at a time to ensure well-controlled movement.

Can Exercise Correct Flat Feet Permanently?

The effective management of any potential pain or discomfort caused by flat feet involves a combination of exercises, stretching, and proper daily foot support through custom orthotics or suitable footwear. It should be noted, however, that exercises alone or in combination with other conservative approaches cannot permanently cure flat feet.

Maintaining and developing the foot arch can be challenging and necessitates regular exercise. The exercises will enhance the foot’s strength, enabling it to absorb shock during activities such as running or jumping and reducing fatigue. Consequently, the likelihood of experiencing ankle pain or injuries in the foot-ankle area will markedly decrease, alleviating flat feet discomfort.