Flat feet are surprisingly common and affect all types of people. Flat feet happen when the arches of one’s feet collapse, causing some or the whole sole of the foot to be in contact with the ground. This can lead to foot pain and discomfort, making daily activities challenging.

You can use many free and simple home exercises to help alleviate some of the symptoms of flat feet. Many of these exercises require zero equipment.

 

Let’s dive in.

 

Exercise 1: Arch Lifts

Start by sitting on a sturdy seat with your feet flat on the ground. Then, slowly roll your weight to the outer edges of your feet as you lift your arches off the ground, hold for a few seconds, and then lower them back down. Repeat for 10-15 reps. This exercise will help to strengthen the muscles that support your arch.

 

Exercise 2: Toe curls

Begin by sitting on a sturdy chair with a towel under your feet. Curl/grip your toes around the towel and hold for a few seconds before releasing. Repeat for 10-15 reps. This exercise will help you strengthen the muscles in your toes and support your arch.

 

Exercise 3: Heel raises

This is a widespread exercise. Use a wall, table or similar to support yourself on a flat surface and stand with your feet hip-distance apart. Then, slowly and gradually, lift your heels off the ground. Hold for a few seconds, and then lower them down. Repeat for 10-15 reps. As you can probably feel, this works the calf muscle, which also helps support your arch.

 

Exercise 4: Ankle circles

Per exercises 1 and 2, sit on a sturdy chair with your feet flat on the ground. Lift your feet off the ground and circle your ankles clockwise for 10-15 reps, then counterclockwise for another 10-15 reps.

 

Exercise 5: Resistance band exercises (equipment required)

Place a resistance band around your feet and stretch the band by spreading your feet apart. Hold for a few seconds, and then release. Repeat for 10-15 reps. This exercise will help strengthen the muscles in your feet and improve overall foot stability.

 

While these exercises can help alleviate foot pain and discomfort associated with flat feet, it's important to note that custom made orthotic insoles are another common tool used. StepBetter custom-made orthotics are fully customised to your situation and moulded to the shape of your feet.

 

As a final comment, if you are experiencing foot pain or discomfort, it's essential to consult with a healthcare professional before starting any exercise program. However, incorporating these exercises into your daily routine may help improve foot strength and alleviate the symptoms of flat feet.