Symptoms of Flat Feet

• Foot pain, especially in the arch or heel

• Fatigue in the feet or legs

• Swelling along the inside of the ankle

• Overpronation (excessive inward rolling of the foot)

• Increased risk of knee, hip, and lower back pain

Causes of Flat Feet:

• Weak or tight foot muscles

• Injury or trauma

• Obesity

• Neuromuscular conditions

• Improper footwear

• Genetic predisposition

Exercises to Strengthen the Foot Arch

These exercises can help strengthen the muscles in the feet, improve arch support, and reduce pain associated with flat feet.

1. Arch Lifts

• Stand with feet hip-width apart.

• Keep toes on the ground and lift the arch by engaging the foot muscles.

• Hold for 5 seconds, then relax.

• Repeat 10-15 times.

2. Toe Curls (Towel Scrunches)

• Place a towel on the floor and use your toes to scrunch it toward you.

• Repeat for 2-3 minutes.

• This strengthens the intrinsic muscles of the foot.

3. Calf Raises

• Stand with feet hip-width apart.

• Lift your heels off the ground while keeping toes planted.

• Lower slowly back to the ground.

• Perform 2-3 sets of 15 reps.

4. Toe Spreading

• Sit or stand and actively spread your toes apart.

• Hold for 5 seconds and repeat 10-15 times.

5. Heel Walking

• Walk on your heels for 20-30 seconds.

• Repeat for 3-4 sets.

6. Short Foot Exercise

• Sit with feet flat on the floor.

• Try to shorten the foot by pulling the ball of the foot toward the heel without curling the toes.

• Hold for 5 seconds and repeat 10-15 times.

7. Resistance Band Foot Flexion

• Sit with legs extended and wrap a resistance band around the ball of the foot.

• Press the foot forward against the band and slowly return.

• Perform 2-3 sets of 15 reps per foot.

Additional Tips

• Wear supportive footwear or custom orthotics.

• Avoid prolonged standing or walking barefoot on hard surfaces.

• Maintain a healthy weight to reduce strain on the feet.

• Stretch the calves and Achilles tendon regularly.

When to See a Professional

If flat feet cause persistent pain, mobility issues, or lead to other joint problems, consult a physiotherapist or podiatrist for a personalized treatment plan.

By incorporating these exercises into your routine, you can strengthen the foot muscles, improve stability, and alleviate discomfort associated with flat feet.