Flat feet and ankle synovitis are two different conditions that affect your ability to stand, walk and perform athletic activities, but there is a connection. Running or walking with flat feet increases the chances of developing ankle synovitis from a repetitive strain. Exercises that strengthen your feet, improve your balance and make your feet more flexible are part of treatment for flat feet and ankle synovitis.
Lunge Stretch
The lunge stretch lengthens the muscles attached to the ankle. It is similar to a basic calf stretch but slightly different to move the emphasis of the stretch down toward the ankle. To perform the lunge stretch, place your hands on a wall with arms straight and then step your left foot back. Bend your right knee and push the heel into the floor. Also, push off the ball of your left foot with the heel an inch from the floor to shift your weight forward onto the right leg. Hold for five seconds and repeat, unless you feel an increase and pain and symptoms from the exercise. Switch legs.
Foot and Ankle In and Out
The foot and ankle in and out exercise releases tension in the ankle and increases range of motion. To perform this exercise, lie face up with your legs straight and heels hanging over the edge of a bed or massage table. Then, turn your left ankle outward so the sole of your foot faces toward the left. Turn the ankle inwards until the sole of your foot faces to the right. Repeat with the right foot.
Toe Running
Toe running strengthens the ligaments and muscles in your feet and lower legs. Even though the exercise is called toe running, you only jog lightly. To do toe running, jog on a treadmill wearing only socks. Run on the balls of your feet for five to six minutes.
Toe Spreads
Toe spreads also strengthen your feet. Sit, lie down or stand and fan the toes of one foot as far apart as you can. Make sure there is space between all of your toes and hold the exercise for 10 seconds. Work both feet.
Side Walking
Side walking both strengthens and stretches your feet. To perform this exercise, stand barefoot with your feet shoulder-width apart. Roll onto the outside edges of your feet and then lift up onto the balls of your feet. Hold for five seconds. By rolling onto the outside of your feet, you raise your arches and stretch to reduce flat feet. Raise onto your toes to strengthen your calves, feet and ankles.
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