Fallen arches, often referred to as flat feet, is when the inside arch of your foot completely touches the floor when you stand or walk. Fallen arches may cause pain in the foot and ankle joints and may affect the alignment of your legs and hips. There are exercises to address this problem, but as with any new exercise routine, consult your doctor before beginning.
Walking Exercise
The simplest exercise you can do to improve a fallen arch is to be aware of the way you walk. Try to activate the arch with every step you take. Instead of falling into the arch, imagine the foot has four corners. One at each side of the heel, one at the base of the small toe and one at the base of the big toe. With every step, make sure each of the four corners makes contact with the ground.
Parsva Virasana
In yoga, a pose called parsva virasana, or side twist in hero pose, strengthens the arches of the feet. If consistently practiced, this pose also has the ability to correct flat feet, according to yoga master B.K.S. Iyengar. Start by standing on your knees, then sit down between your heels, keeping the top of the feet on the floor. You may sit on a blanket or yoga block to make this pose easier. Twist to the right side and then to the left, holding each for up to one minute.
Downward Facing Dog Pose Variation
To perform the downward facing dog variation, start on your hands and knees, with your feet near a wall. Lift your knees off the floor, placing the heels on the wall but keeping the base of your feet on the floor. Form your body into a v-shape and hold for up to one minute. This variation of a classic yoga pose will strengthen the arches and increase flexibility.
Yoga Squat
A yoga squat, sometimes referred to as garland pose, will promote balance, strength and flexibility in the arches of the foot, according to Iyengar. From a standing position, squat down until your buttocks nearly touch the floor. Lift your heels freely up off the floor or place them on a yoga block. Works toward bringing your feet to touch, and stretching your arms out in front of you. Hold for 20 seconds, rest and repeat twice.
References
- MayoClinic.com: Flatfeet
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Yoga Wisdom & Practice"; B.K.S. Iyengar; 2009
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