zaro

What is the best exercise for flat feet?

Published in Foot Health 3 mins read

Exercises that strengthen the muscles supporting the arch of your foot, such as towel scrunches, short foot exercises, and arch lifts, are considered the best exercises for flat feet. They improve motor function and help correct foot posture.

Why These Exercises Work

Flat feet often result from weakened muscles in the foot and ankle. Targeting these muscles helps rebuild strength and supports the arch.

Effective Exercises for Flat Feet

Here are some effective exercises:

  • Towel Scrunches:

    • Place a towel flat on the floor and sit in a chair.
    • Put your foot on the towel.
    • Using only your toes, scrunch the towel towards you.
    • Repeat 10-15 times per foot. For added resistance, place a light weight (e.g., a book) at the far end of the towel.
  • Short Foot Exercise:

    • Sit or stand with your feet flat on the ground.
    • Without curling your toes, try to shorten your foot by pulling the ball of your foot towards your heel. This should create a slight arch.
    • Hold for 5-10 seconds and repeat 10-15 times per foot.
  • Arch Lifts (Heel Raises):

    • Stand with your feet flat on the ground.
    • Slowly rise onto the balls of your feet, lifting your heels off the ground. Focus on engaging the arch of your foot.
    • Hold for a second or two, then slowly lower your heels back down.
    • Repeat 10-15 times. Progress to single-leg heel raises for increased difficulty.
  • Toe Raises:

    • Stand with your feet flat on the floor.
    • Keeping your heels on the ground, lift only your toes as high as possible.
    • Hold for a few seconds, then lower your toes back down.
    • Repeat 10-15 times.
  • Marble Pick-Ups:

    • Place about 20 marbles on the floor near your feet.
    • Using only your toes, pick up one marble at a time and place it in a bowl.
    • Repeat until all the marbles are moved.

Important Considerations

  • Consistency is key. Perform these exercises regularly (e.g., several times a week) for the best results.
  • Start slowly and gradually increase the intensity and duration as your strength improves.
  • Listen to your body and stop if you experience pain.
  • Consult with a physical therapist or podiatrist for personalized exercise recommendations and to address any underlying issues. They can assess your specific condition and provide guidance on proper form and progression.
  • Supportive footwear plays a crucial role in managing flat feet.

By consistently performing these exercises, individuals with flat feet can strengthen the supporting muscles, improve arch support, and potentially alleviate associated symptoms.