The medical condition of adult-acquired flat feet occurs when your arches become lower and eventually touch the floor. This condition can lead to pain in the muscles, tendons and bones of your feet as well as lower back pain. Activities, including walking, climbing stairs and wearing shoes, can become painful. The adult-acquired flat foot can be treated with footwear modification, anti-inflammatory medications, orthotic devices, ice, rest, injections, bracing or surgery. Your doctor may also prescribe exercises to help strengthen and alleviate pain in your feet.
Toe Curls
Toe curls can help to strengthen the arches of your feet. Sit on the ground with your knees bent and your feet flat on the floor. Place your hands out at your side for support. Slowly curl your toes inward toward the direction of your body. As you do this, the arch of your foot should raise. Hold this position for a count of three. Relax and repeat one set of 10 repetitions for each foot.
Tissue Crumple
This exercise can strengthen your feet and help to alleviate pain. Sit on the ground with your knees bent and your feet flat on the ground. Place your hands, palms-down, on the ground by your sides for support. Position a few pieces of tissue in front of your feet. Grab a piece of tissue using one foot and crumple it, using your toes and your feet. Complete one set of five repetitions of this exercise for each foot.
Applied Resistance
This exercise will help provide strength and mobility in your feet. Sit on the ground with your knees bent and your feet flat on the floor. Your back should be straight and your hands should be positioned slightly behind you on the floor for support -- palm-side down. Place the heel of your right foot on the ground. Cross your left foot on top of your right foot and apply resistance to your right foot. You should feel a stretch in the bottom of your foot. Hold this position for a count of five seconds. Relax and repeat. Complete one set of five repetitions for each foot.
Heel Clicks
The exercise can help to strengthen your feet. Sit on the ground with your knees bent and your feet flat on the floor. Slowly, twist your legs to the side so that your knee and toes are pointing away from your body. Grasp your legs at your ankles and bring your heels close together. While in this position, spread your toes as far apart as possible. Try to allow your little toe to make contact with the ground. Hold this position for a count of five seconds. Relax and repeat. Complete one set of 10 repetitions of this exercise.
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