According to the Mayo Clinic website, with flat feet, or pes planus, the arch on the inside of your feet is flattened to various degrees. When you stand up, most or all of your foot comes into contact with the floor. Flat feet is a common and usually painless condition, but extreme cases can cause pain in the feet, ankles, lower legs and knees. It can be a congenital problem, the result of an injury or from wear-and-tear on your feet. You can help prevent or alleviate these symptoms with stretching exercises. Always consult your doctor before beginning an exercise program.
Towel Stretch
According to the Nicholas Institute of Sports Medicine and Athletic Trauma (NISMAT), a towel stretch can help increase the arches in your flat feet. To complete a towel stretch, grab a towel and roll it. Place the middle of the rolled towel underneath the ball of your foot. Gently pull the towel toward your body while keeping your knee straight and your leg on the floor. Only the heel of your foot should lift off the floor. Hold this position for 15 to 20 seconds. Repeat this exercise four times.
Resistance Band Pull
This exercise requires the use of a resistance band or TheraBand. According to Nismat, attach your resistance band to a fixed point near waist level. Use the door knob of a shut door or have a friend hold the resistance band for you. Stand on one foot with the resistance band in your hands. Turn at a 90-degree angle from the band and rotate 90 degrees while standing on one foot. The muscles in the back of your lower leg are being strengthened as you perform this exercise. Complete one set of 10 repetitions on each leg.
Calf Stretch
To safely complete a calf stretch, according to instructions posted in the Sports Injury Clinic website, stand about one foot from a wall. Both of your hands should be placed on the wall at the level of your chest. Place one foot in front of the other. Bend the knee of your front leg. With both of your feet placed firmly on the floor, lean forward until you feel a stretch in your calf, Hold this position for 15 to 30 seconds, completing one set of 10 repetitions for each leg.
Plantar Fascia Stretch
Bend your toes up against a wall. The ball of your foot should be on the ground. Bend your knees toward the wall as you keep your knee in line with your foot, according to the University Foot and Ankle institute. You should feel the stretch in the arch of your foot. Hold this position for 30 seconds and repeat two to three times for each foot.
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