Exercises for Flat Feet

Exercises for Flat Feet: A Complete Guide to Treating Your Arches

The first thing you need to do is get rid of your flat feet. You will have to see a professional if it’s not possible or you don’t want to pay for one. If you are having problems with your feet, then getting them straightened out might be the best solution. However, if you have flat feet but they aren’t causing any pain, then there is no reason to spend money on physical therapy. Here are some simple steps you can take yourself to improve your arch strength and flexibility.

Step 1: Stretch Your Knees

Stretch your knees as much as possible so that when you bend over, your calves stretch further than your heels. You should be able to feel the difference between the two points where your legs meet.

Step 2: Stretch Your Quadriceps

Stretch your quadriceps as far as possible. Make sure you keep your back straight and don’t let your shoulders drop down. Try to reach up into the air while doing this exercise. This exercise will strengthen your quads, which in turn will make them stronger and more flexible.

Step 3: Do Some Leg Lifts

Lie down on your back and lift your legs up slowly, then bring them down slowly as well. You should feel this stretch in the front part of your legs. Hold the position for at least 10-15 seconds.

Step 4: Do Some Calf Raises

Stand straight up with your legs together. Then lift your heels off the ground as high as you can, hold for a second, then release back down.

Sources & references used in this article:

A review of the evidence for non-surgical interventions for flexible pediatric flat feet by AM Evans, K Rome – Eur J Phys Rehabil Med, 2011 – researchgate.net

Effect of corrective exercises programme among athletes with flat feet on foot alignment factors by S Sivachandiran, G Kumar – International Journal of Physical …, 2016 – kheljournal.com

Does excessive flatfoot deformity affect function? A comparison between symptomatic and asymptomatic flatfeet using the Oxford Foot Model by M Hösl, H Böhm, C Multerer, L Döderlein – Gait & posture, 2014 – Elsevier

Comparing the Effects of Simultaneous Eight-Week Stretching/Strengthening Trainings with Core Stability Exercises on the Flat Foot Deformity of 9 to 13 Year Old … by R Khamooshi… – International …, 2016 – journals.modares.ac.ir

Corrective Exercises by JH McCurdy – American Physical Education Review, 1929 – Taylor & Francis

Effect of leg exercises on popliteal venous blood flow during prolonged immobility of seated subjects: implications for prevention of travel‐related deep vein … by K Hitos, M Cannon, S Cannon, S Garth… – … of Thrombosis and …, 2007 – Wiley Online Library

Exercises to activate seniors by K Sager – The Physician and Sportsmedicine, 1984 – Taylor & Francis