Got flat feet? These exercises are made to fix flat feet


Table of Contents

What are flat feet?

We will start off by discussing the basics of what a flat foot is. Flat feet are the result of your arches collapsing and appear as a lot of space in between each foot. They are not harmful or problematic to have but can lead to long-term issues with your feet if left untreated. There are some simple techniques you can use to correct your flat feet and help them take the shape you need.

There is a number of habits on how to fix flat feet. First, invest in a good pair of fitted shoes that fit snugly on your feet, preferably those that match your arch type. This will provide stability for your foot when moving around, helping to keep them from collapsing underweight. Next, make sure you’re wearing comfortable shoes at all times! It is very important that your feet don’t get tired and stressed out while you’re walking around. This can cause further pain to the surrounding areas, which is why it’s recommended for you to wear shoes at all times that are comfortable enough to bear weight on.

If these steps fail in correcting flat feet problems, there is one more thing you can do! There are several products out there that help elevate your arches slightly, which provides a bit of support for them to take the shape you want them to. We recommend using insoles if you’re struggling with flat feet.

Is it possible to fix flat feet?

For some people, flat feet can often be an issue that causes many different types of problems. Whether you’ve been born with them, or they developed to some degree during adulthood, there are ways you can correct your flat feet and put an end to the pain.

The American Orthopaedic Foot & Ankle Society found that there are a few things you can do at home to treat flat feet or help them from getting worse.

One option is wearing insoles in your shoes. This will help distribute the weight more evenly across your feet and reduce the strain on the arches. It’s important to wear these every shoe because different styles of shoes will cause your foot position to change.

You can also try to stretch your calves and feet.

Keeping a journal about the pain you feel in your feet is another way to monitor whether any changes bother it more or less than others. By keeping track of your activities, you can eventually find out what makes them worse. Journaling will help determine when and where you’re feeling pain in your feet to help you see the correlation between what you’re doing and how long it lasts.

Massaging your arches can also help, but make sure not to massage them too hard. This could be another cause of pain if done incorrectly.

Bathroom activities should always be avoided for 20 minutes after you get out of the bathtub. This will allow your skin to return to normal and it can be irritated by walking around after getting out.

Since flat feet are caused by muscle imbalance, simple exercises like with a resistance band can help strengthen the muscles in your feet.

Remember that everyone is different, so what works for some people may not work for everyone. Because of this, it’s always important to find what works best for you.

If your feet are flat, or if you’ve had any issues with them in the past, these tips will help make sure you have healthy feet and can continue to stay active. Foot doctors can also provide more information on the different exercises and stretches you can do to keep your feet healthy, whether flat feet are an issue or not.

There are different ways to correct flat feet, and as a foot doctor, I will be writing more articles about them in the future. This article is about how you can improve your own situation with some simple exercises that anyone can do without having to go see a physical therapist or other professional for help. Remember that everybody is different and these exercises might not work for everybody, but there are some simple things you can try at home to see if it helps.

Some of the most common problems related to flat feet are pain in the heel or arch area, plantar fasciitis (pain on the bottom of your foot), other types of lower leg pain, and even knee pain.

This article is not meant to diagnose or treat any condition, but instead, help provide simple exercises that might be beneficial for some people with flat feet. It’s important to remember that everyone is different, so something that works for one person might not work for someone else.

The first step in correcting flat feet is to avoid walking barefoot, especially on hard surfaces like concrete. If you wear shoes and walk normally while wearing arch supports or insoles, this will help distribute the weight more evenly across your feet and reduce the strain on the arches.

A common problem with flat feet is overpronation, which is when your foot rolls inward too much while you walk. When this happens, it can cause the muscles and joints in your feet to hurt, as well as lead to other problems like plantar fasciitis. Because of this, there are different exercises that can be done at home or at the gym to work on correcting overpronation and improving balance in your lower leg and feet.

When you walk, your foot should be flat on the ground as much as possible when it’s in the “heel-strike” position (the part where your heel hits the ground). This will help strengthen muscles in your lower leg and ankle to help improve strength and balance.

It can also help to sit on a pillow or towel when you’re sitting down. For example, if you’re watching TV or sitting in a chair at home, try putting a pillow or towel under your feet to help them stay off the ground. This will help strengthen and stretch your arches so that they can hold more weight without causing pain.

Can you rebuild arches in flat feet?

If you have flat feet, there are some simple exercises that can help make sure to show you how to fix flat feet, and that you get a more stable foot position and can alleviate some of the problems. First, try to open your toes up by pointing them towards the floor. Then, try to put your weight on your toes while pushing on the inside of your ankles (you could use a chair or a wall for support if necessary). Once you’ve done this for a minute or two, put pressure on the outside of your ankle and push it upwards towards the ceiling. This will stretch out your arch muscles and will also strengthen them so they can better support your arch.

The best way to stay on your feet is to do exercises like walking backwards or sidestepping. You can even try doing this on a treadmill at the gym to make sure you don’t fall while moving backwards.

There’s a list of exercises you on how to fix flat feet and strenghten your foot muscles :

1. Releases

a) Plantarfascia

  • Place your foot on a massage ball.
  • Apply pressure on the ball.
  • Roll your foot up/down
  • Duration: 1-3 minutes.

b) Achilles tendon

  • Sit on the floor with your legs straight in front of you.
  • Place the back of your Achilles tendon on a ball.
  • Apply a downward pressure.
  • Rock your foot from side to side.
  • Duration: 1-3 minutes

c) Peroneal

The peroneal muscles are located on the outside of your lower leg. If tight, this muscle can cause your arches to collapse.

  • Place the outside of your lower leg on a massage ball.
  • Apply pressure over the ball.
  • Make sure to cover the whole outer side of the lower leg.
  • Draw circles with your ankle to increase release.
  • Duration: 1-3 minutes

d) Calf muscles

  • Sit on the floor with your legs straight in front of you.
  • Place one leg over the other.
  • Place the calf of the bottom leg on a foam roller.
  • Apply a downward pressure.
  • Roll your leg up/down the entire calf.
  • Duration: 1-2 minutes

2. Stretches

The Calf

Tight calf muscles (Gastrocnemius and Soleus) will limit the amount of movement that the ankle can bend.

This will impact how you walk, run, squat, etc.

Without full ankle movements, the foot will compensate with overpronation (collapsing of the foot arch) during movement.

  • Face a wall.
  • Perform a lunge.
  • Whilst keeping your knee in contact with the wall, aim to get the front of your foot furthest away from the wall.
  • (Don’t cheat! Make sure the back of your heel does not lift off!)
  • Do not let your foot arch collapse as you bend your knee forwards!
  • Measure the distance between the tip of your big toe and the wall.

a) Gastrocnemius

  • Stand on the edge of a step with your heels off the edge.
  • Whilst keeping your knees completely straight, lower both of your heels towards the ground.
  • Aim to feel a superficial stretch in your calf muscle.
  • Hold this stretch for at least 30 seconds.
  • Repeat 3 times.

b) Soleus

  • Assume the lunge position.
  • Bend the ankle at the front as much as you can by lunging forward.
  • Aim to feel a deep stretch in your calf muscle.
  • Hold this stretch for at least 30 seconds.
  • Repeat 3 times.
  • Note: This will also help loosen up any stiffness in the ankle joint.

c) Lateral structures

  • Whilst sitting, place your ankle on top of your other knee.
  • Place one hand on top of the ankle and the other on the forefoot.
  • Whilst anchoring the ankle joint down, pull the forefoot towards you.
  • (Include the toes!)
  • Aim to feel a stretch on the outside of the ankle.
  • Hold for 30 seconds.
  • Repeat 3 times.

3. Joint Mobilizations

a) Traction

  • Lie on the floor.
  • Instruct your friendly helper to firmly grasp your ankle below the bony bits on the side. (see above)
  • Relax your leg as your assistant pulls your foot away from you.
  • Hold for 30 seconds.
  • Repeat 3 times.

b) Dorsiflexion with band

  • Attach a resistance band to a stationary object behind you.
  • Lace the band around your ankle.
  • The band should be below the Malleoli (bumps on sides of the ankle).
  • Assume a lunge position with your ankle on a bench. (see above)
  • Make sure that there is a firm amount of tension in the band.
  • To increase tension, move forward so that you are further away from the anchor point of the band.
  • Lunge forward.
  • Do not let your arch collapse as you bend your knee forwards!
  • You may feel a:
  • Blocking sensation at the front of the ankle joint and/or
  • Stretch at the back of the heel/calf region
  • Repeat 30 times.

c) Sub-Talar

  • Whilst sitting, place your ankle on top of your other knee.
  • Cup the heel with one hand, and place the other hand on top of the ankle.
  • Perform a wiggle motion on your heel bone in a up/down direction.
  • Continue for 30 seconds.

d) Midfoot mobility

  • Whilst sitting, place your ankle on top of your other knee.
  • Hold onto the front half of the foot with both hands.
  • Proceed to twist the front half of the foot clockwise/anti-clockwise.
  • Continue for 30 repetitions.


With these exercises, there is a greater risk of incurring repetitive stress injuries such as shin splints or tendonitis. In general, flat-footed people do not absorb shock as well as others with normal arches, so you may want to take it easy if you have any joint or ligament damage, especially in your ankles and knees.

Flat footed people tend to have an increased risk of falls because their feet don’t always provide enough support for their body. This is why it’s so important to stretch your feet and strengthen the foot muscles muscles that help with balance.

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