Flat feet occur when the arch on the inner edge of the foot flattens against the floor. Some may have a weak arch that flattens on standing, while others may have no arch at all. There are several causes for flat feet including poorly developed arches in childhood, excess weight or injury to the foot. Flat feet can potentially cause knee and ankle problems because your ankles turn inward when you walk and the arches do not properly support your body weight. Ball exercises can help stimulate the muscles.
Seated Ball Massage
The seated ball massage stimulates blood flow and encourages the natural curve of your arches. Sit in a straight-backed chair with your knees bent 90 degrees and your hands on your knees. Put a tennis ball under your foot and gently roll the ball back-and-forth and side-to-side under the sole of your foot. Flex and extend your toes to further engage your arch. Repeat the exercise as many times as is comfortable, then switch to the other foot.
Standing Ball Massage
The standing ball massage stimulates blood flow and encourages the natural curve of your arch. It also forces you to engage the arch on your opposite foot for balance. Stand next to a chair or wall with your feet at hip width. Hold on to the wall or chair for support and put a tennis ball under your foot. Lean most of your weight on the foot without the ball and lift your toes to feel your arch raise. Engage the arch on the standing leg so that your arch remains raised as you lower your toes. Gently roll the tennis ball back-and-forth and side-to-side with the other foot. Repeat as many times as is comfortable, remove the ball, then flex and relax your toes with both feet flat on the ground. Repeat with the other foot.
Ball Pick-Up
The ball pick-up strengthens the arches by flexing the toes. Sit in a straight-backed chair with your knees bent 90 degrees and your hands on your knees. Place a soft ball in front of your foot. The ball should be small enough for you to curl your toes around the ball. Pick up the ball with your toes, hold it for one second and put it back down. Repeat and hold the ball for two seconds, then three, until you work your way up to five seconds. Rest and repeat the sequence two more times. Switch to the other foot.
Ball Balance
The ball balance stimulates blood flow and engages the arches for balance. Stand next to a chair or wall with your feet at hip width. Hold on to a wall or chair for support and put a tennis ball under the heel of each foot and keep your toes off the ground. Shift your weight to the right and hold for five seconds, then shift your weight to the left foot. Slowly roll backward so the balls rest under your arch and shift right, then left for five seconds on each side. Roll backward so that the balls rest under the balls of your feet, keep your heels off the floor and shift right and left for five seconds on each side. Remove the balls, rest for 30 seconds and repeat the sequence two more times.
References
- Medline Plus: Pes Planus
- MayoClinic.com: Flat Feet
- "The Ultimate Body Rolling Workout"; Yamuna Zake and Stephanie Golden; 2003
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