The National Center for Biotechnology Information defines pes planus or flat foot as the collapse of your arch or instep, allowing the entire foot to come into contact with the ground. This can be a symptomless problem but may create pain and bio-mechanical dysfunction. The American Association of Orthopaedic Surgeons says flat feet may also contribute to other problems, such as low back pain. Exercise can decrease associated problems by increasing the strength and flexibility of your arch.
Flexibility
The Summit Medical Group recommends the following stretching exercises be included in a strengthening program for arch pain rehabilitation.
Sit in a chair with the ankle of one leg resting on the knee of your other leg. Grab the toes of your supported foot and bend them up toward your shin, creating an arch stretch.
Place both feet on the floor and place a towel under one foot near your toes. Hold both ends of the towel and straighten your leg. Pull your foot back toward you.
Stand on the edge of a stair step and push your heel toward the floor, creating a stretch in your calf and arch.
Do all stretches in a sustained and gentle manner, holding each stretch for eight to 10 seconds.
Strengthening
The Nicholas Institute of Sports Medicine and Athletic Trauma suggests that strengthening exercises for flat feet include the following:
Place a towel flat on the floor. Put your foot on the end nearest you. Grab the towel with your toes and scrunch it toward you.
Stand with your feet shoulder-width apart and raise up onto your toes. When this becomes easy, progress to single foot raises.
Proprioceptive
The following exercises combine proprioceptive, or balance education, with strengthening. The Nicholas Institute of Sports Medicine and Athletic Trauma says adults with flat feet normally have too much mobility, creating stress in the ligaments and muscles. Improving your ability to balance decreases this stress.
Stand on one foot, attempt to flatten and increase your arch.
Use a tension band to increase the difficulty of standing on one foot. Hold the band about waist height, rotate your body 90 degrees to the right and then back to the left.
Functional
Functional exercise can increase arch and lower leg strength and flexibility, improving your overall function. Low-impact activities such as swimming, biking and walking with appropriate footwear allow for increases in your daily activities.
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