Foot Exercises for Flat Feet that Strengthen and Support

By Orthofeet Team  /  August 02, 2024 Blog Home

Although we’re here to discuss foot exercises for flat feet, we want to quickly explain that flat feet (pes planus), also known as collapsed or fallen arches, is a condition where the arch of the foot is flattened, causing the entire sole to come into complete or near-complete contact with the ground. 

This foot condition can develop over time or be present from childhood. It is quite common, affecting about one in four people [1]. While some may experience pain and discomfort, particularly during long periods of standing or physical activity, others may not notice any symptoms at all. Understanding what causes flat feet is crucial because it helps in choosing the right treatment and exercises, which are essential for strengthening and supporting the foot arch. This, in turn, alleviates discomfort and improves overall foot health.


Introduction to foot exercises for flat feet

Targeted foot exercises for flat feet can help improve strength and flexibility in the feet and ankles, making a significant difference in how your feet feel and function day-to-day. In fact, research has shown that regularly doing foot exercises can lead to better foot alignment and gait after just a few weeks [2]. 

Consistent practice not only enhances foot mechanics but also positively impacts how your feet impact your hip and knee pain, maintaining proper body alignment and reducing joint strain.

Simple routines, like the short-foot exercise, have been particularly effective in correcting foot alignment and preventing injuries related to flat feet [3].


Effective exercises for flat feet 

To help you start strengthening your foot muscles, here are nine simple foot exercises for flat feet that you can easily do at home. By targeting key muscles, these exercises will support your arches and keep your feet feeling strong and healthy.

1. Arch lifts

  • Stand with your feet inline with your hips.
  • Keeping your toes in contact with the floor, roll your weight to the outer edges of your feet.
  • Lift your arches as high as possible, then release your feet back down.
  • Perform 2–3 sets of 10–15 repetitions [2].

2. Short foot

  • Stand on a flat surface with your feet shoulder-width apart. 
  • Tighten your midfoot by drawing the ball of your foot towards your heel, engaging your arch without curling or lifting your toes. 
  • Keep your toes firmly pressed into the ground. 
  • Perform 2–3 sets of 20 repetitions. 
  • As you become more adept, you can try doing this exercise while standing on one leg to further challenge your balance.

3. Toe curls

  • Sit up straight in a chair with both feet flat on the floor.
  • Curl up your toes as if trying to grab the floor, then use your toes to drag your foot forward.
  • Make sure the movement comes from your toes, not your legs.
  • Continue for as long as comfortable with each foot.

4. Heel raises

  • Stand with both feet flat on the floor; use a chair or wall for support if needed.
  • Push up onto the balls of your feet to raise your heels off the floor.
  • Hold the heel raise for a few seconds, then lower your heels back down.
  • For added difficulty, place a small object between your ankles and hold it during the movement.
  • Complete 3 sets of 10 repetitions daily.

5. Toe lifts

  • Stand and press your right big toe into the floor while lifting your other four toes.
  • Press the four toes into the floor and lift your big toe.
  • Repeat each movement 5–10 times, holding each lift for 5 seconds.
  • Switch to your left foot and repeat [2].

6. Ankle inversions

  • Secure an exercise band around a stable object.
  • Wrap the other end of the band around the inside of your foot.
  • Move your foot inward and upward against the band’s resistance.
  • Repeat 5-10 times.
  • Switch to your other foot and repeat.

7. Towel scrunches

  • Sit comfortably in a chair with a towel placed under your feet, pressing your heels firmly into the floor to stabilize your feet.
  • Use your toes to grip and scrunch the towel, pulling it toward you.
  • Hold the scrunch for a few seconds, then relax your toes and release the towel.
  • Ensure the ball of your foot remains in contact with the floor or towel throughout the exercise, focusing on strengthening your foot's arch.
  • Perform 2–3 sets of 10–15 repetitions for each foot [2].

8. Marble pickup

  • Sit with your feet flat on the ground.
  • Place 10-15 marbles and a container on the floor.
  • Use your toes to pick up each marble and place it in the container.
  • If you don’t have enough marbles, use one marble and repeat the process 10–15 times.

9. Calf stretches

  • Stand and lift your heels as high as you can, using a chair or wall for balance if necessary.
  • Hold the upper position for 5 seconds, then lower your heels back to the floor.
  • Perform 2–3 sets of 15–20 repetitions.
  • Holding the upper position, pulse up and down for 30 seconds [2].

Creating a routine

Establishing a consistent exercise routine is key to getting the most out of your foot exercises, so we’ve prepared some tips to help you build and maintain a routine.

  • Frequency

Aim to do these exercises 3-4 times a week. Regular practice will help you see better results and strengthen your feet more effectively.

  • Duration

Each session should last about 15-20 minutes. This time frame is enough to complete your exercises without feeling rushed or overextended.

  • Consistency and patience

It may take a few weeks of regular exercise before you start to see improvements, so be consistent with your routine. Continue doing the exercises even after you notice progress to maintain your gains [2].

  • Progression

As you build strength and endurance, gradually increase the number of repetitions and the intensity of your exercises. This gradual progression will help you continue to improve and prevent plateaus.

  • Body awareness

Developing a deeper awareness of your body can help you adjust your posture and movements during daily activities. Pay attention to how you stand, move, and position your body, making small adjustments as needed to correct imbalances [2].

  • Professional advice

If you experience pain while standing or walking, consult with your doctor. You may also benefit from orthotics or physical therapy to support your foot health [1].



Additional tips for managing flat feet

To effectively manage flat feet and alleviate associated discomfort, consider these practical solutions.

  • Supportive footwear

Choose shoes that offer excellent arch support and cushioning. 
    • A well-fitted, supportive shoe can make a significant difference, especially if you experience flat foot pain.
    • Extra Wide shoes may also provide additional relief.
    • Custom-designed arch supports and orthotics are beneficial as they help distribute pressure more evenly and enhance alignment, which can improve your gait and balance [4][1].

  • Healthy weight

Maintaining a healthy weight is crucial for reducing stress on your feet. Excess weight can increase the pressure on your arches and worsen flat feet symptoms. Adopting a balanced diet and engaging in regular exercise can help manage your weight and ease foot strain [5].


  • Low-impact activities

Add low-impact activities such as swimming or cycling to your routine. These exercises minimize strain on your feet while providing a good workout, helping to improve overall fitness without putting excessive pressure on your arches. 

For additional guidance on maintaining foot health while running, explore our guide on running with flat feet. This can help you manage pressure on your arches more effectively, ensuring a balanced approach to overall fitness.

Collapsed arch vs flat feet—though often used interchangeably, understanding the differences between these conditions is vital for appropriate management. Collapsed arches may require more targeted support and treatments compared to more flexible flat-foot conditions.


How footwear complements exercises for flat feet

Many exercises for flat feet, such as marble pickup and towel scrunches, are best done barefoot. But other exercises, like heel raises and calf stretches, can be enhanced with supportive orthopedic footwear. 

Why are orthopedic shoes the best footwear? They are designed to provide the necessary support and cushioning that flat feet need to prevent discomfort and enhance alignment. 

Here's how choosing the right shoes can boost the effectiveness of your flat feet exercises.

  • Enhanced stability for targeted exercises

Flat feet shoes with built-in anatomical arch support provide a stable platform for performing foot exercises. This helps isolate the targeted muscles and ensures you're working on strengthening them effectively, rather than compensating for a lack of arch support.

  • Improved proprioception (body awareness)

A well-cushioned sole with a firm structure can enhance your body awareness during exercises. This improved proprioception allows you to feel how your feet are interacting with the ground and ensure you're performing the exercises with proper form for maximum benefit.

  • Reduced fatigue and improved endurance

Exercises for flat feet can sometimes lead to discomfort, especially when done on hard surfaces. Shoes with a rocker bottom design can help by promoting a smoother rolling motion during movement, reducing fatigue and allowing you to extend your exercise sessions.

  • Reduced pressure on sensitive areas
A soft, stretchable upper material can be incredibly helpful during exercises. It conforms to your unique foot shape and relieves pressure on areas prone to issues like bunions and hammertoes. This allows you to focus on strengthening your arches without additional discomfort.

Finally, the right footwear doesn't just support your exercises; it benefits your feet throughout the day. Features like removable flat feet insoles for custom orthotics and extra heel support ensure continuous comfort and proper alignment, further maximizing the impact of your foot exercises. 

With options like flat feet shoes for women and flat feet shoes for men, each pair is tailored to meet the specific anatomical differences, guaranteeing optimal support for anyone looking to effectively manage their flat feet condition.

 

 

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[1] Ewa Bednarczyk, Szymon Sikora, Aneta Kossobudzka-Górska, Krzysztof Jankowski, Yunuhen Hernandez-Rodriguez. Understanding Flat Feet: An In-Depth Analysis Of Orthotic Solutions. Science Direct. March 2024. Accessed July 2024. https://www.sciencedirect.com/science/article/pii/S2773157X23001224#bib5

 

[2] Emily Cronkleton, Medically reviewed by Gregory Minnis, DPT, Physical Therapy. Exercises for Flat Feet. Healthline. April 19, 2023. Accessed July 23, 2024. https://www.healthline.com/health/flat-feet-exercises 

 

[3] Kazunori Okamura, Kengo Fukuda, Sadaaki Oki, Takeya Ono, Satoshi Tanaka, Shusaku Kanai. Effects Of Plantar Intrinsic Foot Muscle Strengthening Exercise On Static And Dynamic Foot Kinematics: A Pilot Randomized Controlled Single-Blind Trial In Individuals With Pes Planus. PubMed. September 29, 2019. Accessed July 23, 2024. https://pubmed.ncbi.nlm.nih.gov/31590069/

 

[4] Adam Felman (medically reviewed by Adam Hotchkiss, DPM). What To Know About Flat Feet. Medical News Today. Updated January 12, 2024. Accessed July 23, 2024. https://www.medicalnewstoday.com/articles/168608

 

[5] Marc A. Raj, Dawood Tafti, John Kiel. Pes Planus. National Library of Medicine. Updated May 23, 2023. Accessed July 21, 2024. https://www.ncbi.nlm.nih.gov/books/NBK430802/