If you have flat feet, you know that it can be painful being on your feet all day, and you likely look for relief in arch support, insoles, and regular foot massages. Luckily, there are ways to aid flat feet. Flat feet aren’t corrected overnight — most exercises just assist in making your feet more comfortable and stretching them out. Here are the top exercises to aid flat feet.
- Heel Stretches – This is done by standing with one foot in front of the other (as if you were about to do a lunge) and keep both feet firmly on the ground. Lean forward, bending the knee that’s in front of you, and lean in until you feel your heel stretching. Hold for about 30 seconds and then alternate.
- Calf Raises – While standing, keep your toes on the ground and lift your heels up as high as you can. Use a wall or chair for balance; this will stretch out and flex the arch of your foot. Try to complete 2-3 sets of 15 reps.
- Tennis Ball Rolls – While sitting, place a tennis ball under your foot and roll it back and forth. Try to maintain good posture and focus on the arch of your foot as you roll the tennis ball back and forth for 2-3 minutes. After 2-3 minutes, alternate feet.
- Arch Lifts – While standing straight, roll your weight to the outside edge of your feet, attempting to lift your arches as high as possible. The trick with this exercise is to attempt to keep your toes planted on the floor while rolling and raising your arches. Shoot for 2-3 sets of 15 reps.
- Toe Raises – This exercise is simple, but effective. Stand up with your feet straight and keep your big toe planted on the floor. Then attempt to raise all your toes up except your big toe. Do this 5-10 times on each foot.
We hope these exercises will help your flat feet. If you have any questions regarding flat feet, and the services we provide, please contact us at Abbott Foot & Ankle Clinic today!