Most people's feet have a naturally occurring arch in the middle, but flatfoot, or pes planus, is a condition in which the arch flattens out. It can be a genetic condition, or the result of certain types of disease and injury. Some flatfoot may require surgery, but it's most often treated with exercise and shoes that provide proper arch support.
Barefoot Walking
One of the simplest ways to exercise flatfoot is to go for a barefoot walk. Avoid flat, hard surfaces like concrete. Instead, walk over grass, sand and earth. The irregular terrain causes your arches to bend and stretch, strengthening the muscles of your feet, according to Dr. Ernest Bettman in his article, The Treatment of Flatfoot by Means of Exercise, published in the Journal of Bone & Joint Surgery in 1937.
Lifting with Toes
Lifting objects with your toes will also strengthen your arches and get your feet used to the bending motion that's characteristic of a healthy arch. Pick up a towel with one foot using only your toes, then transfer it back and forth between your feet a few times. You can also grab a light object like a pine cone or a bean bag with your toes, and practice throwing it with your foot.
Flexion
Flexion occurs when you bend your toes forward, increasing the arch between your toes and heel. You can achieve flexion by placing a stick on the ground. Sit down and bend your knees, and set your feet on top of the stick so that it runs underneath the middle of each foot. Force your heels and toes to both touch the ground on either side of the stick. If you don't have a stick handy, just lift your feet so that only your heels are on the ground, and bend your toes forward as far as possible.
Jump Rope
According to Dr. Bettman, jumping rope is an effective method of strengthening all of the muscles in the feet and legs. Regular jumping will slowly cause the arch of your foot to rise, since the exercise occurs mostly on the toes.
References
- "Journal of Bone & Joint Surgery"; The Treatment of Flatfoot by Means of Exercise; Bettman, E.; 1937
- NYU Langone Medical Center: Flatfoot
- Myflatfeet.com: Flat Feet: Exercises for Flat Feet
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