Flat feet, also known as pes planus, is a condition where the arch of the foot sits flat against the floor. Exercises that lift and strengthen the arch, such as toe grab exercises, can improve the quality of your arch and prevent the knee and ankle problems that sometimes accompany flat feet. You can perform toe grab exercises with a variety of materials, such as towels, but a ball provides the added benefit of massaging the arch. "The Ultimate Body Rolling Workout" recommends several toe grab exercises to strengthen the arch.
Basic Ball Toe Grab
The basic ball toe grab uses a beanbag ball to strengthen your arches. Sit in a chair with your knees bent 90 degrees. Put the beanbag ball in front of your foot and rest the ball of your foot on top of the ball. Pick the ball up with your toes, hold for two seconds and return to the floor. Lift the ball again and hold for four seconds, then again for six seconds. Rest for five seconds and repeat the series two more times; then switch to the other foot.
Seated Toe Grab and Massage
The seated toe grab and massage uses a tennis ball to strengthen and massage the arch. Sit in a chair with your knees bent 90 degrees. Put the tennis ball on the floor and rest your toes on top of the ball. Curl your toes around the ball and roll the ball back and forth, and side to side to loosen your ankles. Extend your toes toward the ceiling and gently roll your foot back and forth, and side to side over the ball. Repeat five times and switch to the other foot.
Standing Catch and Pickup
The standing catch and pickup uses a tennis ball to strengthen your arches. Stand next to a chair with your feet at hip width. Use the chair for support and put a tennis ball in front of your foot. Push or kick the ball so that it rolls forward slowly. Catch the ball with your toes, pick it up and return it to the start position. Repeat five times, rest and then do two more sets. Switch to the other foot.
Standing Ball Throw
The standing ball throw uses a beanbag ball to strengthen the arches. Stand with your feet at hip width with a beanbag ball on the floor in front of you. Use a chair for balance, if necessary. Use your toes to pick up the ball, toss it in the air and let it fall to the floor. Repeat five times, rest for 30 seconds and then do two more sets. Switch to your other foot.
References
- "The Ultimate Body Rolling Workout"; Yamuna Zake and Stephanie Golden; 2003
- MedlinePlus: Pes Planus
- MayoClinic.com: Flatfeet
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