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flat feet exercises
Body Part:
Foot & Leg
Equipment:
Mini Foam Roller (Optional)
Level:
Beginner
Defeet Flat Feet in 8 Minutes with Our Flat Feet Exercises
Our feet were made for soft, natural ground. Hiking uphill, running downhill, and walking on everything in between is how the muscles and tendons of our feet stay strong. However, we live in a time that isn’t particularly kind to our feet. Most feet are all too familiar with the same flat ground and shoes that don’t leave enough room for natural movement. The result of this anti-foot time we live in? Fallen or sunken arches, more commonly known as flat feet. Symptoms of flat feet are feet that ache frequently, tire easily, and are prone to swelling.
We’ve designed an easy 8-minute flat feet stretching routine that can help strengthen your arches, relieve tension, and put a spring back in your step so your feet feel the right kind of swell. Check out our YouTube video below or scroll down to get step-by-step instructions on how to perform our Flat Feet Exercises.
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Put your foot down and challenge yourself. For each stretch, aim for an intensity of between 8 and 9 on your personal pain scale. If you find that you’re experiencing pain that’s a 10 or higher, stop stretching, relax for a moment and continue when you feel ready. Always listen to your body.
Stretching Exercises
Stretch 2: Calf Stretch
- Go to a wall.
- Place your hands on the wall at shoulder-width apart.
- Step forward with your left foot so that your toes are touching the wall.
- Step back with your right foot until you feel a stretch from the top of your calf down to the arch of your foot. It’s very important that your right foot is pointing straight towards the wall.
Take your stretch to the next level: Perform this stretch with our mini foam roller under the toes of your right foot. This will stretch your calf, foot, and toes.
- Hold for about 1.5 minutes.
- Repeat on the other side.
Stretch 3: Sole Stretch
- Bring yourself into a deep squat with your heels raised. Your weight should be on the ball of your foot. Use your hands to support yourself.
- Shift your weight slightly until you feel a stretch along the arch of your foot. Aim for between an 8 or 9 on your personal pain scale. Hold for about 1 minute.
- Bring your weight forward so that your knees are touching the floor and the area from the ball of your foot to your ankle is vertical. You should feel a stretch in your toes. Hold for about 1 minute.
- Finish by slowly coming back to a standing position.
Bonus Stretch & Tips
Bonus Stretch
For this stretch, you’ll need our mini foam roller.
- Start by standing in a neutral position with your foam roller about half a metre in front of your feet.
- Place the toes of your right foot on top of the roller.
- Grip the roller with your toes. Slowly move it along the sole of your foot by clawing with your toes and pulling your heel forward.
- Stop rolling just when you’ve reached the arch of your foot. Without locking your knee, put all of your body weight on the foam roller.
- Roll your arch horizontally along the foam roller, applying an equal amount of pressure as you go from the inside edge of your foot to the outside.
- Continue moving your foot along the roller. Check in with your personal pain scale: work between 8 and 9.
- When you reach your heel, put as much of your body weight on the roller as you can and hold for about 30 seconds.
- Slowly roll to the edge of your heel and finish.
- Repeat on the other side.
Don’t Skip These Tips
- Your feet broaden slightly when you walk. Choose shoes that leave room for movement.
- Use arch support inserts with caution. Arch support inserts can weaken the strength of your arches if your body starts to rely on unnatural support.
- Are you a runner? Buy trainers that are a half to whole size larger so your feet can move easily while you run.
Start your day off on the right foot. Try our Flat Feet Exercises 6 days a week for a 3-week sprint. You’ll walk taller.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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