30 Flat Foot Exercises That Will Strengthen Your Arches and Relieve Pain. Flat feet (pes planus) can cause pain and discomfort if not addressed.
30 Flat Foot Exercises
These feet tend to be more unstable due to the lack of arch support, and this instability can lead to pain or further issues in the feet, ankles, knees, and hips. Fortunately, there are some simple exercises and stretches that can help strengthen the arches and provide pain relief. Below we’ll discuss some of the best exercises and stretches you can do to reduce your flat foot pain and other symptoms associated with it.
What Causes Flat Feet?
Flat feet occur when the arches of the feet collapse, leading to the entire sole of the foot touching the ground. This can be hereditary, or the arches may weaken and drop with age or due to some underlying factor such as obesity and arthritis. It can also be caused by a number of factors such as wearing shoes with little arch support, pregnancy, and injuries to the feet or ankles.
Fortunately, there are a variety of exercises that can help strengthen the arches of the feet and alleviate pain from flat feet.
What are the Symptoms of Flat Feet?
The primary symptom of flat feet is having a low arch that does not contact the ground when standing. Other symptoms can include pain and discomfort in the feet, ankles, knees, and hips, as well as difficulty finding shoes that fit properly. If left untreated, flat feet can cause more serious problems such as tendonitis and chronic foot pain.
30 Exercises and Stretches to Strengthen Your Flats Feet and Relieve Pain
1. Single Leg Extension:
Stand on one foot with the other leg raised. Place one hand on a wall or chair for balance and slowly raise your raised leg a few inches off the ground. Hold for five seconds, then lower your leg and repeat on the other side.
2. Toe Taps:
Stand on one foot and raise the other leg slightly off the ground. Then, using your toes, tap the ground in front of you for 10-15 reps. Return your foot to the starting position and repeat on the other side.
3. Toe Lifts:
Stand on one foot and lift your toes off the ground. Hold for five seconds and then lower your toes to the ground. Repeat on the other side.
4. Calf Stretches:
Stand on one foot in front of a wall. While keeping your heel on the ground, lean forward and press your toes into the wall. Hold for 30 seconds and switch feet.
5. Ankle Circles:
Stand on one foot and draw circles in the air with your toes. Do this for 10-15 reps on each side.
6. Standing Heel Raises:
Stand on one foot and raise your heel off the ground. Hold for 10 seconds and lower your heel back to the ground. Repeat on the other side.
7. Seated Heel Raises:
Sit on a chair with your feet flat on the floor. Lift your heels off the ground and hold for 10 seconds. Then lower your heels back to the ground.
8. Toe Curls:
Sit on a chair with your feet flat on the floor. Curl your toes inward, hold for 10 seconds, then release. Repeat 10 times.
9. Calf Raise:
Stand with your feet hip-width apart. Raise your heels off the ground and hold for three seconds, then lower back to the ground. Repeat 10 times.
10. Toe Spreads:
Sit on a chair with your feet flat on the ground. Spread your toes apart and hold for 10 seconds. Then relax your feet and repeat.
11. Single Leg Balance:
Stand on one foot with your arms by your side. Lift your other leg a few inches off the ground and hold for 30 seconds. Then switch legs.
12. Ankle Range of Motion:
Sit on a chair and extend one leg in front of you. Keeping your heel on the ground, move your ankle around in a circle in both directions 10 times. Repeat on the other side.
13. Towel Curls:
With a towel folded under your feet, curl your toes and grab the towel with your toes. Hold for 10 seconds and then release. Repeat 10 times.
14. Ankle Rolls:
Stand on one foot and roll your ankle around in a circle for 10-15 reps. Switch feet and repeat on the other side.
30 Flat Foot Exercises
15. Reclined Toe Pulls:
Place a towel on the ground and sit on it with your legs extended. Place the forefoot of one foot on the towel and pull your toes back toward your body until you feel a gentle stretch. Hold for 10 seconds and then switch to the other side.
16. Tiptoe Balance:
Stand on one foot and raise your toes off the floor. Hold for 30 seconds and switch feet.
17. Wall Sits:
Stand with your back, shoulders, and head against a wall. Slide your feet away from the wall and lower your body until your thighs are parallel to the ground. Hold for 30 seconds and stand back up.
18. Marble Pick-ups:
Place a large bowl of marbles on the ground and sit on a chair with your feet flat on the floor. Reach down and grab one marble at a time with your toes, placing them in a pile to the side.
When you’ve picked up all of the marbles, place them back in the bowl one by one.
19. Sole Squeezes:
Place a towel on the ground and sit on it with your feet flat on the floor. Place your thumbs on the side of your foot and squeeze your heel and toes together.
30 Flat Foot Exercises
Hold for 10 seconds and then release. Repeat 10 times on each foot.
20. Toe Pointing Wall Sits:
Stand with your back, shoulders, and head against a wall. Slide your feet away from the wall and lower your body until your thighs are parallel to the ground. While holding this position, point your toes toward the wall and hold for 10 seconds, then lower your feet back to the ground.
21. Step Calf Raises:
Stand on a step with your feet hanging off the side. Slowly raise your heels off the step and lower them back down. Repeat 10 times.
22. Toe Reach:
Stand on one foot with your arms by your side. Reach your other foot out in front of you and grab your toes with your hand. Hold for 10 seconds and then release. Repeat on the other side.
23. Single Leg Calf Raises:
Stand on one foot and slowly raise your heel off the ground. Hold for 10 seconds and then lower your foot to the ground. Repeat on the other side.
24. Floor Toe Waves:
Lie down on your back with your feet flat on the floor. Curl your toes into the ground and hold for 10 seconds. Then spread your toes as wide as you can and hold for 10 seconds. Repeat 10 times.
25. Ankle Wobble Board:
Place a wobble board on the ground. Stand on one foot and slowly move your foot back and forth, side to side, and diagonally for 30 seconds. Switch sides and repeat.
26. Heel Walks:
Standing on one foot, walk on your heels for 10 steps. Switch feet and repeat.
27. Calf Raises with Ball:
Place a stability ball under one foot and stand with your feet hip-width apart. Raise your heel off the ground and press down on the ball with your toes. Hold for 10 seconds and then lower your heel back to the ground. Repeat 10 times on each foot.
28. Toe Push-ups:
Place the ball of your foot on a hard surface and push up until your heel is off the ground. Hold for 10 seconds and return your foot to the starting position. Repeat 10 times on each foot.
29. Wall Slides:
Stand with your back, shoulders, and head against a wall. Slide your feet away from the wall and lower your body until your thighs are parallel to the ground. Slide back up to the starting position and repeat 10 times.
30. Plantar Fasciitis Stretch:
While sitting in a chair, cross your legs and place one foot on the opposite thigh. With your thumb, press the bottom of your foot in, starting at the heel and working your way to the arch.
30 Flat Foot Exercises
Hold for 10 seconds and then release. Repeat 10 times on each foot.
Conclusion
Flat feet can be very painful and uncomfortable if not addressed. Doing the exercises and stretches outlined above can help strengthen arches and relieve pain. When incorporating these exercises into your routine.
It is important to start slowly and listen to your body for any discomfort. With regular practice, you should notice a decrease in pain and more stability in your feet.
FAQs
What are flat feet?
Flat feet, also known as pes planus, are a condition in which the arches of the feet collapse, allowing the soles of the feet to touch the ground. This can cause pain and discomfort in the feet, ankles, knees, and hips.
What are the symptoms of flat feet?
The primary symptom of flat feet is having a low arch that does not contact the ground when standing. Other symptoms can include pain and discomfort in the feet, ankles, knees, and hips, as well as difficulty finding shoes that fit properly.
Are there exercises that can help strengthen flat feet?
Yes. There are a variety of exercises and stretches that can help strengthen the arches of the feet and alleviate pain from flat feet. These exercises should be done regularly to help reduce your pain and other symptoms.
How can flat feet be prevented?
Flat feet can be prevented by wearing shoes with good arch support, maintaining a healthy weight, and limiting physical activity. Stretching the feet and ankles regularly can also help to reduce pain and keep the feet healthy.
What can happen if flat feet are left untreated?
If left untreated, flat feet can cause more serious problems such as tendonitis and chronic foot pain. It is important to address any issues related to flat feet in order to maintain foot health.
What are the best shoes for flat feet?
The best shoes for flat feet are those that provide good arch support and cushioning. Shoes with a wider base and a higher back are also beneficial for flat feet as they help stabilize the feet.
Are flat feet hereditary?
Yes, flat feet can be hereditary. However, there are a number of other factors that can also cause flat feet, such as obesity and arthritis. It is important to be aware of any underlying health conditions that may be contributing to the condition.
