Foot pain can result from flat feet, commonly known as fallen arches. Specific exercises can strengthen muscles and improve foot flexibility, offering relief and support. Ten flat-foot exercises:
1. Toe Spread and Squeeze
Sit or stand with flat feet.
Make your toes as wide as possible, then squeeze.
Repeat 10-15 times to strengthen foot muscles.
2. Towel Curls
Put a small towel on the floor in front of you.
Pull the towel towards you with curled toes.
Use this action 10-15 times to strengthen your foot arches.
3. Arch Raises
Place your feet hip-width apart.
Press your foot balls into the floor while keeping your heels down to lift your arches.
Wait a few seconds, then lower.
Arch strength increases after 10-15 reps.
4. Heel Raises
Stand flat-footed with hip-width feet.
Slowly lift your heels as high as possible, then drop them.
Strengthen calf muscles and foot arches with 10-15 reps.
5. Ankle Circles
Sit or stand with flat feet.
Circle your ankle with one foot off the ground.
Perform 10 clockwise and 10 anticlockwise circles, then swap feet.
6. Toe Flexion and Extension
Seat with your feet flat on the floor.
Point your toes down from the ceiling.
Repeat 10-15 times to strengthen and flex the toes.
7. Calf Stretches
Stand with one foot forward and one back against a wall.
Bend the front knee till the rear leg calf stretches with the back heel flat on the floor.
Stretch one calf for 20–30 seconds, then the other.
8. Rolling Foot Massage
Sit with a tennis or massage ball beneath one foot in a chair.
Move the ball under your foot gently.
Continue for 1-2 minutes, then switch feet.
9. Short Foot Exercise
Sit or stand with flat feet.
Pull the ball of your foot towards your heel without curling your toes to contract foot muscles.
Wait a few seconds, then release.
Strengthen arch-supporting muscles with 10-15 reps.
10. Barefoot Walking
Daily, go barefoot on grass or sand for a few minutes.
This boosts foot strength, flexibility, and arch support.