![]() Hold for 1-2 seconds before returning to the center again with the toes pointed.Next, bring your toes up toward your shin again, this time bringing your toes inward toward your body.Hold for 1-2 seconds before returning to the center position with your toes pointed.First, bring your toes simultaneously up toward your shin and away from the body.Make sure your heel is free so that you can move your ankle through a full range of motion.Sit in a comfortable chair or on the edge of your bed.A simple strength and range of motion exercise like this one can help promote blood flow for healing and give you some much needed relief. If either of these muscles are weak or irritated, it can affect your arch. There are two primary shin muscles that support the shape of the arch: the posterior tibialis and anterior tibilais. When you’re ready, you can progress to doing this exercise in standing and then single leg standing.Start with a small range of motion to prevent cramping in the foot and progress as tolerated.Continue for 2-3 sets on each foot as needed.Hold for 5 seconds and repeat 10-15 times.Attempt to lift the middle of your foot up toward the ceiling- attempting to make an upside down “U” (aka- your arch).Make sure that the ball of your foot and heel are touching the ground throughout this exercise.Sit in a chair with your feet flat on the floor.It will help significantly by targeting the muscles in the foot that help support the arch. This movement is simple, yet can feel difficult to coordinate with flat feet. If you’re not sure where to start, it’s always worth consulting a physical therapist first for personalized recommendations. Choose the ones that fit your needs best (or all of them eventually) and progress as needed from there. The following 6 exercises focus on building intrinsic strength in the muscles of the foot and ankle that support the arch along with stretches to keep the foot flexible and provide relief from any pain. Keep reading for the best exercises you can do for flat feet. When it comes to flat feet, exercises can help build strength, support your arch, and improve your foot and ankle mechanics with movement. While flat feet are most often asymptomatic occasionally, pain and stiffness can occur. ![]() ![]() ![]() Whether it’s from genetics or an injury, having no arch can throw your mechanics. Flat feet, also known as pes planus or fallen arches, can occur at any age. ![]()
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