Flat feet, also known as pes planus, is a condition in which the arch of the foot is collapsed or absent. Overpronation may be caused by inflammation of the Achilles tendon, or calf muscles. According to Foot.com, flat feet are the leading cause of plantar fasciitis, resulting in heel pain, heel spurs and arch pain. Flat feet may also result in pain in the lower leg, ankles and feet. Stretching exercises that target and stretch the tendons and ligaments in your calves, ankles and feet can help to correct pes planus and reduce the associated discomfort.
Calf Stretch
Step 1
Stand upright facing a wall. Point your feet forward and place both hands on the wall at shoulder level.
Step 2
Lean forward into the wall and straighten your right leg, ensuring that the heel of that foot remains in contact with the floor.
Step 3
Move your left leg in front of the opposite leg, and bend that knee.
Step 4
Stretch your calf muscles and Achilles tendon by pushing your hips and leaning toward the wall in a slow, controlled movement. Ensure that your right leg remains straight as you perform this stretch and that your left knee is bent.
Step 5
Hold this position for 10 seconds and return to the starting position. Repeat on the opposite leg. Perform one set of 20 repetitions, once daily.
Heel Stretch
Step 1
Stand upright facing a wall. Point your feet forward and place both hands on the wall at shoulder level. Ensure that the heels of your feet remains in contact with the floor.
Step 2
Step forward with your right leg and slightly bend that knee.
Step 3
Lean forward into the wall and slowly bend your back leg, ensuring that the heel of that foot remains in contact with the floor. You should feel a gentle stretch along your heels and lower calf.
Step 4
Hold this position for 10 seconds and repeat on the opposite leg. Perform one set of 20 repetitions, once daily.
Towel Stret
Step 1
Sit upright in a hard surface and extend your right leg forward.
Step 2
Loop a towel around the ball of your right foot and pull the towel toward your body, ensuring that your knee remains straight.
Step 3
Hold this position for 30 seconds and relax.
Step 4
Repeat on your opposite leg. Perform one set of 10 repetitions, once daily.
Tips and Warnings
- Speak with your physician before starting any of these exercises. Gradually increase the duration and repetition number of each exercise.
- Do not continue any these exercises if you experience extreme or an unusual amount of pain.
Things You'll Need
- Towel
