Flat feet, or pes planus, is a condition in which the bottoms your feet have no arch. It can be congenital or acquired as an adult. For some, flat feet may never cause any pain. However, others may experience chronic pain and fatigue in their feet. Stretching and strengthening exercises can help alleviate this pain. However, keep in mind that even the best exercises for flat feet will not create an arch.
Towel Grab
A towel grab can help to strengthen and alleviate pain in the soles of your feet caused by flat feet. Place a hand towel on the ground; the towel should be completely flat. Stand with your foot over the towel and use your toes and the bottom of your foot to scrunch the towel up. Then use your toes and feet to straighten the towel back out. Repeat five times for each foot.
Single Leg Stands
This exercise can help to strengthen your feet. Stand on one leg. Place your hands out to the side to balance, if necessary. Practice increasing and decreasing the arch of the foot you are standing on. Do this by contracting and relaxing your foot muscles. Complete one set of 10 repetitions for each foot.
Can Roll
Rolling a can underneath your foot can help to stretch and alleviate the pain caused by flat feet. Take a canned good and roll it underneath your feet. Roll it from your heel to your toes and back again. Complete this exercise for a few minutes at a time on each foot.
Toe Raises
Toe raises can help increase strength on the bottoms of your feet. Sit on the ground with your knees bent and your feet positioned flat on the floor. Keep your toes facing forward. Slowly pull your toes to your feet while keeping your heels on the ground. This movement raises the middle portion of your foot. Hold this position for 10 seconds. Relax and repeat. Complete 10 times for each foot, or do both feet at the same time.
Paper Crumple
A paper crumple exercise can help to strengthen your toes and feet. Sit on the floor with your knees bent and your feet flat on the floor in front of you. Position a sheet of paper or a tissue in front of your feet. Use your toes to crumple the paper or tissue into as small of a ball as possible. Then use your toes to straighten the paper or tissue back out again. Repeat five times for each foot.
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