5 Exercises to Fix Flat Feet

To fully describe flat feet, it is the condition where the whole sole of a foot touches the ground.

Exercises to Fix Flat Feet

Every individual’s feet have comes in the majestic art of difference. Various forms, shapes, and sizes are the individual feet created. The “feet” are also treated with utmost care by some, while others consideration about it has the less of value. But our feet is important in so many reasons, and we do not need to elaborate as to why.

Do you know that aside from the feet itself, the arch under it is also vital?

People’s arch comes in three kinds: low, normal, and high. According to statistics, in a hundred percent of foot arches, 60 percent from it have normal arches. Twenty percent, on the other hand, have high arches, while the 20 percent left behind have low arches.

If you look to the inside of a foot, you will notice this upward curve between the foot’s ball and the heel. That is the arch we mentioned earlier. In the individual with flat feet, however, this curve is almost non-noticeable as most of their sole touches the ground.

To form the arch, several of the foot tendon and lower leg tendon come together to form it. When these mentioned parts do not pull together, it results to what we called flat fleet


What are Flat Feet?

Flat feet are common among inborn babies and it is estimated that 20% of the total population around the globe have it. However, the exact cause of flat feet among them is unknown. Genetics and environment are what experts are likely to link its development.

Among adults, several factors are considered to its development. It includes diabetes, pregnancy, obesity, nerve issues, aging, rheumatoid arthritis, dislocated or broken bones, torn or stretched tendons, and an inflamed or damaged posterior tibial tendon.

It is also known by the name “pes planus” and “fallen arches”.

To fully describe flat feet, it is the condition where the whole sole of a foot touches the ground. A normal foot has an arch on the middle part of the sole called the medial longitudinal arch. Having an underdeveloped medial longitudinal arch means that you don’t have a shock absorber in your body. Most of the pressure is weighted to the back, hip, knees, calf, and ankle, making it painful in the process.

Though many people with flat feet problems live normal lives, some may still experience the symptoms of it which require an immediate appointment to their doctor for some treatment advice. Most of the problem encountered with having flat feet are the pain felt in the leg and back part of the body. Your feet might also experience fatigue in a short period of time and there might also some limitations with the feet movements. Moreover, the inside bottom of the feet may be experiencing a painful inflammation which affected both heels and arches.

But apart from the symptoms of flat feet, it can also result in many foot problems such as medial knee issues, overpronation, posterior tibial tendonitis, plantar fasciitis, bunions, and heel spurs.

Treating flat feet comes in a variety. For severe cases, there are custom-made orthotics, shoe inserts, and supportive footwear that a patient can choose from. But the good news is that flat feet can be corrected even without the help of orthotics. Some exercises are made specifically to fix it. Here are some tips to fix your sole problem.


Exercises to Fix Flat Feet

Plantar Fascia Muscle Release

You need a chair and a tennis ball’s assistance in doing this exercise.


  1. Sit properly on a chair.
  2. Place one foot flat on the ground while the other is raised on a tennis ball.
  3. Roll the ball under your foot for a 2 minutes before transferring it to the other foot.

Plantar Fascia Stretch

The only training equipment you need with this exercise is a wall.


  1. Face a wall.
  2. Lunge one foot forward, extending the toes against it so that the knee will also touch the wall.
  3. You will feel a stretch under the foot involve as you do the above instructions. Maintain this position for a few moments, feeling the tension, before you release.

Calf Stretch

In doing this exercise, you need a step and chair or something that you can lean to.


  1. Place both halves of your feet on a step.
  2. Feel the stretch in your calves as you lower your heels to the ground.
  3. Hold this position for a few seconds then relax.
  4. You can do this exercise using one foot only.

Heel Raise with Scrunch

A chair (or anything that you can lean to), a towel, and a step, is necessary for doing this exercise.


  1. Place the step behind a chair, then place the towel on top of the step as if covering it.
  2. Place half of your foot on top of the towel-covered step.
  3. Curl the towel as you lower your heel on the ground.
  4. Once your heel reaches the ground, go up, putting all weight on your toe.

Toe Curls

This exercise requires a chair, towel, and weight for the towel.


  1. Sit on the chair and place the towel under your feet.
  2. Put a weight on the end of the towel.
  3. Pull the towel toward you by curling your toes, keeping your heel on the ground as you do so.

Arch Muscle Strength Exercise

You need a chair and exercise band to do this exercise.


  1. Grab a chair and sit on it.
  2. Cross one foot (or the affected foot) over your thigh.
  3. Wrap one end of the exercise band around the crossed foot and step on the rest of it.
  4. Using your hands, raise your foot up so that your sole is facing the ceiling.
  5. Put your foot back to its original position before pulling it again.


Final Notes for the Mentioned Exercises

Remember to do the exercises thrice a week. For the strength exercises, do two sets of it by ten reps.

Also, make sure that while doing the exercises, you don’t feel any pain. If some pain occurs, immediately stop the exercise and ask for the health professional’s advice.

Exercises to Fix Flat Feet

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