Exercise will strengthen the bottom of the feet and lessen symptoms associated with fallen arches, also called flat feet and overpronation. These exercises may not raise the flat arch but will strengthen, re-educate, and increase functionality of the foot and lower leg. This helps prevent disorders associated with poor foot bio-mechanics such as heel pain from plantar fasciitis, lower leg pain from shin splints and lateral thigh pain from iliotibial band syndrome. Perform all exercises within your capabilities, start slowly and never perform an exercise that elicits or increase symptoms.
Stair Achilles Stretch
Stretching the posterior calf muscles will help decrease symptoms associated with fallen arches. Often the calf muscles are tight and pull the heel bone backwards thus creating tension in the arch of the foot. Place the front half of your feet on a step and hold on to the wall or sturdy hand rail. Exhale and let your heels hang down as low as you can. Hold a comfortable stretch in your calf muscles and achilles tendons for 40 to 60 seconds. Relax and repeat the stretch one leg at a time.
Short Foot Exercise Basic
Seat in a sturdy chair in good posture. Place both feet flat on the floor with your toes pointing straight forward. Inhale and raise the arch of the right foot off the floor without curling your toes and lifting your heel. This is called the short foot position. Hold this isometric contraction for six seconds. Relax, exhale and repeat with the left foot. Inch your feet forward and perform another rep with each foot. Perform three to 10 repetitions with each foot to strengthen and stabilize the muscles that comprise the longitudinal arch of the foot. Reposition your feet a little farther away from the chair each rep to target the muscles at slightly different angles. When executed properly you will feel muscle contraction in the foot, lower leg and thigh. Strengthening these often-neglected muscles will restore proper foot bio-mechanics and help prevent pain in the feet and lower leg.
Short Foot Exercise Advanced
Once you've mastered the basic short foot position you can progress to the advanced exercises. In a seated position place both feet on a computer desk foot rest or rocker board that rocks forward and backward. Execute three to five reps while flexing the ankles up and down as the board slides forward and backward. Reposition the board so it rocks side to side and perform three to five more reps while the board slides left and right. Stand with both feet positioned on the rocker board, (don't stand on a computer desk foot rest, they are not designed for standing) and lift your arches in the short foot position. Hold for six seconds while slowly flexing the ankles up and down as the board slides forward and backward. Perform three to five reps. Reposition the board so it rocks side to side and perform three to five reps while the board rocks right to left.
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