Flat feet are defined as a flat arch on the inside of your foot. When you stand up or walk, your entire foot touches the floor if you have no arch. According to MayoClinic.org, having flat feet is common and usually painless. Exercise for a flat foot can help strengthen and develop your foot arches, which may enhance functionality.
Causes
Children are born without arches, but they develop as they age. Some people never develop arches, as this is a normal foot type for some individuals. Arches sometimes begin to collapse with advanced age or obesity as supporting tendons weaken. In some cases, flat feet can be caused by an injury to your foot or ankle.
Treatment
A doctor can treat foot pain with custom orthotics that will provide the most comfort and protection to you during movement. Orthotics are made differently depending on the shape and typical movement of your foot. If you experience the most discomfort during exercise, an orthotic can be customized for that purpose. Exercises that stretch your Achilles tendon and increase the arch also benefit flat feet. Arch-building exercises can improve the stability and function of your foot, according to the Nicholas Institute of Sports Medicine and Athletic Trauma.
Achilles Tendon Stretch
Occasionally, people with flat feet have a short Achilles tendon and benefit from exercises that stretch this tendon. Try this sample exercise: Stand on a step with both legs. Place your toes on the step, dangle your heels off the back and keep your knees straight. While holding onto a sturdy object for balance, slowly lower your heels off the step toward the floor while keeping your toes in place. You should feel a stretch in your lower legs. Hold each stretch for 10 to 15 seconds. Complete five repetitions of this stretch.
Arch Building
The towel grab and one-leg balancing exercises help to increase the arch height and functionality of a flat foot. To perform the towel grab, place a towel under your foot when you are sitting with your feet flat on the floor or standing. Scrunch up and then grab the towel with your toes. Hold this position for several seconds, then relax your toes. Complete 10 repetitions of this exercise on each foot. To perform one-leg balancing, stand on the floor barefoot. Raise one leg off the ground by bending it at the knee while balancing with the other leg. While balancing, arch your foot. Hold the arched position for five seconds. Perform 10 repetitions of this exercise on each side.
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