Flat feet exercises

Flat feet, or fallen arches, occur when the arches of the feet collapse, causing the entire sole to come into contact with the ground.

This condition can lead to discomfort, pain, and even affect mobility.

Furthermore, flat feet may result in various distinct injuries affecting your feet, ankles, and legs, including conditions like plantar fasciitis, shin splints, and an elevated likelihood of ankle sprains.

However, incorporating specific flat feet exercises into your routine can help strengthen the muscles supporting the arches and alleviate some of the associated issues.

Here are six of the best flat feet exercises:

Arch Raises (Towel Scrunches)

  • Sit in a chair with your feet flat on the floor.
  • Place a small towel beneath your feet.
  • Keeping your toes on the ground, scrunch the towel by curling your toes towards your heels.
  • Hold the scrunch for a few seconds, then release.
  • Aim for 2-3 sets of 10-15 repetitions.
  • Arch raises help to strengthen the intrinsic muscles of the feet, which play a crucial role in maintaining the arches.
Flat Feet Exercises

Toe Flexes

  • Sit or stand with your feet flat on the floor.
  • Lift your toes while keeping your heels firmly planted.
  • Hold this position for a few seconds, then lower your toes back down.
  • Repeat for 2-3 sets of 10-15 repetitions.
  • Toe flexes target the muscles that support the arches, helping to improve their strength and flexibility.

Calf Raises

  • Stand with your feet hip-width apart, ensuring your weight is evenly distributed.
  • Rise onto the balls of your feet, lifting your heels as high as possible.
  • Hold this position for a moment, then lower your heels back down.
  • Aim for 2-3 sets of 10-15 repetitions.
  • Calf raises not only strengthen the calf muscles but also help stabilize the ankles, providing better support for flat feet.

Foot Roll (Using a Tennis Ball)

  • Sit in a chair and place a tennis ball beneath one foot.
  • Roll the ball beneath your foot, applying gentle pressure.
  • Focus on the arches, heels, and balls of the feet.Continue for 1-2 minutes, then switch to the other foot.
  • This exercise helps massage and stretch the muscles in the feet, promoting flexibility and relieving tension.

Ankle Rotations

  • Sit on a chair with your feet lifted slightly off the ground.
  • Rotate your ankles in a circular motion, first clockwise, then counterclockwise.
  • Perform 10 rotations in each direction for 2-3 sets.
  • Ankle rotations improve ankle mobility and strengthen the muscles surrounding the ankle joint, aiding in better foot alignment.

Resistance Band Exercises

  • Sit on the floor with your legs stretched out in front of you.
  • Loop a resistance band around the ball of one foot and hold onto the ends with your hands.
  • Flex your foot against the resistance of the band, then point your toes away.
  • Complete 10-15 repetitions, then switch to the other foot.
  • Resistance band exercises target the muscles in the feet and ankles, promoting stability and strength.


In conclusion, incorporating a regimen of targeted flat feet exercises into your daily routine can significantly enhance the strength, flexibility, and stability of your feet, thereby providing essential relief for the discomfort associated with this condition.

However, it’s imperative to prioritize safety and consult with a healthcare professional or physical therapist before embarking on any new exercise regimen, especially if you have existing foot concerns or medical conditions.

Their expertise can ensure that the exercises are tailored to your specific needs and capabilities, minimizing the risk of exacerbating any underlying issues.

Furthermore, consistency is paramount in reaping the benefits of these exercises while avoiding overexertion or injury.

By committing to a regular practice of these flat feet exercises and gradually increasing intensity as tolerated, you can effectively strengthen the intrinsic muscles of the feet and improve overall foot function.

In essence, dedication and patience are key virtues on this journey toward better foot health.

By embracing a holistic approach that combines appropriate flat feet exercises, professional guidance, and a mindful awareness of your body’s signals, you can fortify the foundation of your feet and pave the way for improved comfort and mobility in your daily life.