You know you have flat feet if when you walk barefoot in the sand, your footprints are shallow. Looking at the soles of your feet, you do not have a deep medial arch. No need to fret, as there are several exercises you can do daily that will gradually give you a more supportive arch bed. The plantar fascia forms your natural "springboard" to give you a steady gait.
Range-of-Motion Exercise
Begin with range-of-motion exercises that can help you better articulate the muscles in your feet. Especially if you wear tight-fitting shoes, many of your muscles may have become weak. Ankle rotations done in each direction while sitting in a straight-backed chair will help improve circulation and can be done several times a day at work or while watching television.
Building Your Arch Bed
Help build your arch bed by using exercises often recommended by physical therapists. Place a small clean towel on the floor and, placing your bare foot at the bottom edge, roll the towel up by using all your toes. You will work the plantar fascia in a way that is probably unfamiliar: you may even get mild muscle cramping. Repeat with the other foot.
Using Your Marbles
Use large marbles and set a dozen or more on the floor. Using one bare foot, pick up one marble at a time and move it to the opposite side of your foot. Repeat with the other foot. You may experience more mild muscle cramping as you activate the plantar fascia muscles in the soles of your feet.
Standing Heel Raises
Standing barefooted, with your feet hips-width distance, rise up on the balls of your feet, pausing for a moment. Lower down onto your heels and fan your toes broadly. Do 25 rounds. All of these exercises will help strengthen your feet, so you are less likely to pronate -- roll your ankles in -- or supinate -- roll your ankles out. Each compensation is common for people who are flat-footed.
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