How to Strengthen Flat Feet? – 8 Best Exercises According to Podiatrists

Who doesn’t know the health benefits of exercise? A 15 minutes workout daily can have countless health benefits. For flat feet, exercises have proven to be one of the best remedies.

It’s highly recommended to care for your flat feet to minimize stress and pain. If you avoid the negative symptoms happening due to flat feet, things could get worse and lead to severe consequences.

However, if you don’t want to go for professional physical therapy for your flat feet, here are the 8 best exercises to do at home in order to help your flat feet.

Disclaimer: If you have any other medical condition other than flat feet, it’s better to consult a podiatrist.

8 Best Exercises to strengthen your flat feet

Heel stretches

The first workout technique to relieve flat feet is heel stretches. Heel stretching can help increase the feet flexibility by regularly working out the feet muscles.

How to do:

  • The first thing you need to do is stand with your hands resting on something (wall, chair, handle) at your eye or shoulder level.
  • Then put your one leg forward and the other one extended behind you.
  • Put the pressure on the heels and press both heels firmly onto the ground.
  • Keep your back straight and push your front leg downward by bending it and put your body force onto the wall or chair in front of you. It will stretch your back leg and Achilles tendons.
  • Hold this stretched position for 25 to 30 seconds (it’s better to start with a shorter time span and then gradually increase it)
  • Repeat this process for the other leg.
  • Do each side for a minimum of 4 times.

Tip: Wear tight clothes to minimize any huddles while stretching.

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Arch lifts

The next exercise which might help you relieve flat feet symptom in arch lifts. This is a very basic and simple workout technique and just like other mentioned exercise, you don’t need any equipment for this one too.

How to do:

  • Stand straight onto the ground and make sure your feet are directly underneath your hips.
  • Make sure your toes are touching the ground the entire time.
  • Lift your feet from inwards and put all the weight on the outer edges of the feet. But don’t let your toes lift off the ground.
  • Lift your feet from inside as much as you can.
  • Then relax your feet. Repeat it from 10 -15 times.
  • This way you will train the arch muscles to have more flexibility.
  • You can also take pauses in between to make your feet adjust. For instance, do 2 to 3 sessions of 10-15 repetitions.

Tip: Stand near a wall to prevent any possible fall or injury.

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Tennis rolls

Another exercise is the tennis roll (also known as golf ball roll). For this exercise technique, you need a tennis or golf ball that is why it is called tennis rolls. Get yourself a tennis ball and you’re ready to do this exercise.

Ball_Roll

Source: aetrex.com

How to do:

  • Take a tennis ball and put it on the ground.
  • Next, sit on a chair or support and let your feet touch the ground.
  • Put your right feet onto the ball and let the other footrest on the floor.
  • Sit with a straight spine and roll the ball under your foot by mainly focusing on the arch area. (Be careful not to put too much force)
  • Repeat rolling the ball for 2 to 3 minutes.
  • Do the same with the left foot.

Tip: It’s better to sit on a table or stool to maintain a straight spine.

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Stair arch raises

As the name mentions, you need to do this exercise on some stair steps or a hard supportive block. It is one of the best recommended exercises for flat feet.

stair arch raise

Source: gfycat.com

How to do:

  •         Stand in front of a stair step or a hard block.
  •         Put your left foot on the first step while your right foot is resting on the ground.
  •         Stand and put pressure on the left feet while the right one is at the floor.
  •         Then put the right foot on the step with the heel hanging lower than the rest of the foot.
  •         Slowly start lifting your heel upward as much as you can to strengthen your arch.
  •         Then stretch the heel in the opposite direction; downward
  •         Bend your left knee as you stretch the right heel in order to maximize the stretching.
  •         Repeat the stretching for 10-15 times.
  •         Do the same with the right foot.
  •         It’s better to do 2 to 3 sessions of 10-15 repetitions.

Also Read About: Major Causes of Flat Feet– Important Factors

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Calf raises

The calf raises are the same just as the stair arch raises with the only difference is that you only stretch your heels in the upward motion.

calf raise exercise

Source: wikihow.com/Do-Toe-Raises

How to do:

  •         Stand on a stair step or a block.
  •         Put your feet straight onto the step with both heels slightly off the step.
  •         While standing straight, stretch both heels upward as much as you can.
  •         Hold the stretched position for 5 seconds and then relax the heels.
  •         Repeat this process for 2 to 3 minutes.

Tip: use a wall or chair as a support to maintain the balance.

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Short foot

Another effective exercise for flat feet is short foot. You need nothing to execute this workout technique. Just spare 5 to 10 minutes daily and you will see your flat feet strengthening.

How to do:

  •         Sit on a chair with your feet on the floor.
  •         The toes must be pointed in the forward position.
  •         Keep the toes intact on the ground and then slide back the front foot towards the heel.
  •         Make sure the toes remain touching the floor.
  •         Hold this short foot position for 5 to 10 seconds.
  •         Then relax the foot and repeat the whole process for around 2-3 minutes.
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Towel curls

Just as we do in tennis roll, the towel curls also use the same technique. All you need is a towel and a chair to sit on. You can use any support to sit with your back straight.

Towel curls

Source: www.webmd.com

How to do:

  •         Sit on the chair with your feet resting on the ground.
  •         Put the towel under your feet.
  •         Force your heels onto the floor and scrunch up the towel by curling your toes.
  •         Press both of your toes firmly against the floor.
  •         Make sure not to lift your feet ball off the floor or towel.
  •         Repeat the whole procedure for 2 to 3 minutes with your feet.
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Toe raises

Last but not least is the toe raises. You can do this exercise in many yoga positions as well. Plus, you don’t need any equipment to execute this workout technique.

toe raise

Source: wikihow.com/Do-Toe-Raises

How to do:

  •         Stand straight onto the floor with your toes resting straight upper your hips.
  •         Press your first big toes on the ground.
  •         Lift the four rest toes off the floor (but make sure not to lift the first one)
  •         Repeat this exercise 10 to 15 times.
  •         Do the same for your other foot.

Make sure to do 2 to 3 sessions for each foot to get maximum results.

Conclusion

We hope that the above mentioned methods will help you strengthen your flat feet along with soothing the feet pain. If you have any suggestions or queries, feel free to contact us. Have a nice day!

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