Flat feet can be caused by lax muscles, which lead to gait problems and undue wear and tear on your joints, according to Yamuna Zake, author of "The Ultimate Body Rolling Workout." Check with your doctor before trying these stretching exercises, which may help you reactivate the muscles in your feet.
Doming
While seated, place your feet flat on the floor. Flex your left foot, drawing your toes and all of your foot up, except your heel. Slowly lower your foot, noticing how the side of it hits the floor before your toes. Try to touch your pinky toe down first, then each individual toe. When your big toe drops, slowly lift your heel, the mid-foot, the pinky toe and each individual toe, until you have lifted your entire foot off the floor. Try this sequence on your right foot, and then alternate feet several times. You can also practice this sequence while walking barefoot, recommends Zake.
Drumming
After doming, flex the toes of your left foot until they all float off the floor. Notice the muscles in your arch stretching as you do this, writes Zake. Place your big toe down, and then lift it back up. Try to do this with each of your toes individually. You may need to move the toes with your hands several times before you are able to perform this movement without assistance. Repeat this movement pattern three to five times on both feet.
Pumping
Stand with a hand ball under both of your heels. Press your weight into the right foot for several breaths, and then shift your weight to your left foot. Alternate the pressure from one foot to the other for up to three minutes. Slide your arches onto the balls and repeat this sequence. Slide the front of your foot onto the balls, with your heels on the floor and repeat the sequence a third time. Remember to breathe, as this encourages your foot to relax and stretch, notes physical therapist Blue Dunn of Evolution Health and Fitness.
Flexing
Place a hand ball on the floor against a wall. With the sole of your foot flat, lift your toes and press the bottoms of them against the ball. You should feel a deep stretch from the backs of your toes up toward your arch. You can intensify this stretch by lifting your heel, but keep the ball of your foot down. Take several breaths as the stretching sensation eases up. Work through all of your toes, and then switch to your other foot.
References
- "The Ultimate Body Rolling Workout"; Yamuna Zake and Stephanie Golden; 2003
- Evolution Health and Fitness: Fix Your Feet Balls
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