Health and Me

Ishita Roy

Top 7 Exercises For People With Flat Foot

Flat foot exercises

Flat feet or pes planus are commonly known as fallen or collapsed arches. While it is a common condition, but it can be painful to live with it. This means that 30% of the world's population live with the same conditions, while symptoms show in 1 in 10. The symptoms usually could be pain, stress and imbalances in other parts of your body. Since fallen arches cause your body to become imbalanced, it may be difficult to workout, or perform day to day activities without feeling excruciating pain. This could often lead to injuries, obesity, and arthritis. Aging, genetics, and pregnancy could also contribute to flat feet. 

However, thanks to exercises, there are ways you can current your fallen arch. If not correct, these exercises could help you to relieve some pain and correct your posture. Most of these exercises focus on raising, strengthening, and lengthening your arches.

So, let's have a look at these exercises that you can do even with your flat feet, so you no longer feel left out when there is a need to perform physical activities:

<ul><li>Start with standing with your hands resting on a wall or a chair</li><li>Keep one leg forward</li><li>Press both heels on the floor</li><li>With your spine straight, bend your front leg and push yourself into the wall </li><li>Feel the stretch at your back leg</li><li>Hold this position for 30 seconds</li><li>Do each leg 4 times</li></ul>

<ul><li>You can get a chair for this and put a tennis or a golf ball under your right foot</li><li>Now, roll the ball under your foot and focus on the arch</li><li>Do this for 2 to 3 minutes, then repeat the same with the opposite leg</li></ul>

<ul><li>Stand with your feet directly beneath your hips</li><li>Keep your toes firmly on the floor as you shift your weight to the outer edges of your feet, lifting your arches as high as possible</li><li>Slowly lower your feet back down. This exercise targets the muscles that help lift and supinate your arches</li><li>Perform 2–3 sets of 10–15 repetitions</li></ul>

<ul><li>Stand and raise your heels as high as you can</li><li>Use a chair or wall for balance if needed</li><li>Hold the elevated position for 5 seconds, then slowly lower back down to the floor</li><li>Complete 2–3 sets of 15–20 repetitions</li><li>Afterward, hold the raised position and pulse up and down for 30 seconds</li></ul>

<ul><li>Stand on a step with your left foot placed higher than your right foot</li><li>Use your left foot for stability as you lower your right foot, letting your heel drop below the step</li><li>Gradually raise your right heel as high as possible, concentrating on strengthening your arch</li><li>As you lift, rotate your arch inward while allowing your knee and calf to turn slightly outward, which will raise your arch even further</li><li>Slowly return to the starting position</li><li>Complete 2–3 sets of 10–15 repetitions on each side</li></ul>

<ul><li>Sit in a chair with a towel placed under your feet</li><li>Press your heels into the floor as you curl your toes to scrunch the towel toward you</li><li>Focus on pressing your toes into your foot, holding the position for a few seconds before releasing</li><li>Ensure that the ball of your foot stays in contact with the floor or towel, maintaining awareness of the arch as it strengthens</li><li>Complete 2–3 sets of 10–15 repetitions</li></ul>

For a variation, you can try performing this exercise while in standing yoga poses like Tree Pose, Standing Forward Bend, or Standing Split.

<ul><li>While standing, press your right big toe into the floor and lift the other four toes</li><li>Next, press the four toes into the floor and lift your big toe</li><li>Repeat each movement 5–10 times, holding each lift for 5 seconds</li><li>Then switch and repeat the exercise on your left foot</li></ul>

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Flat feet or pes planus are commonly known as fallen or collapsed arches. While it is a common condition, but it can be painful to live with it. This means that 30% of the world's population live with the same conditions, while symptoms show in 1 in 10. The symptoms usually could be pain, stress and imbalances in other parts of your body. Since fallen arches cause your body to become imbalanced, it may be difficult to workout, or perform day to day activities without feeling excruciating pain. This could often lead to injuries, obesity, and arthritis. Aging, genetics, and pregnancy could also contribute to flat feet. However, thanks to exercises, there are ways you can current your fallen arch. If not correct, these exercises could help you to relieve some pain and correct your posture. Most of these exercises focus on raising, strengthening, and lengthening your arches.So, let's have a look at these exercises that you can do even with your flat feet, so you no longer feel left out when there is a need to perform physical activities:Heel StretchesStart with standing with your hands resting on a wall or a chairKeep one leg forwardPress both heels on the floorWith your spine straight, bend your front leg and push yourself into the wall Feel the stretch at your back legHold this position for 30 secondsDo each leg 4 timesTennis Ball RollsYou can get a chair for this and put a tennis or a golf ball under your right footNow, roll the ball under your foot and focus on the archDo this for 2 to 3 minutes, then repeat the same with the opposite legArch LiftsStand with your feet directly beneath your hipsKeep your toes firmly on the floor as you shift your weight to the outer edges of your feet, lifting your arches as high as possibleSlowly lower your feet back down. This exercise targets the muscles that help lift and supinate your archesPerform 2–3 sets of 10–15 repetitionsCalf RaisesStand and raise your heels as high as you canUse a chair or wall for balance if neededHold the elevated position for 5 seconds, then slowly lower back down to the floorComplete 2–3 sets of 15–20 repetitionsAfterward, hold the raised position and pulse up and down for 30 secondsStair Arch RaisesStand on a step with your left foot placed higher than your right footUse your left foot for stability as you lower your right foot, letting your heel drop below the stepGradually raise your right heel as high as possible, concentrating on strengthening your archAs you lift, rotate your arch inward while allowing your knee and calf to turn slightly outward, which will raise your arch even furtherSlowly return to the starting positionComplete 2–3 sets of 10–15 repetitions on each sideTowel CurlsSit in a chair with a towel placed under your feetPress your heels into the floor as you curl your toes to scrunch the towel toward youFocus on pressing your toes into your foot, holding the position for a few seconds before releasingEnsure that the ball of your foot stays in contact with the floor or towel, maintaining awareness of the arch as it strengthensComplete 2–3 sets of 10–15 repetitionsToe RaisesFor a variation, you can try performing this exercise while in standing yoga poses like Tree Pose, Standing Forward Bend, or Standing Split.While standing, press your right big toe into the floor and lift the other four toesNext, press the four toes into the floor and lift your big toeRepeat each movement 5–10 times, holding each lift for 5 secondsThen switch and repeat the exercise on your left foot