If the entire bottom of your foot touches the floor when you stand up, you have flat feet. A common problem of those who suffer from flat feet is painful arches, which can lead to swelling and redness. Most commonly, flat feet occur when your arches do not develop properly during childhood, but the wear and tear of shoes and sports can also lead to the condition. There are exercises that you can do to help strengthen your arches, which may help alleviate any pain.
Tennis Ball Roll
Step 1
Sit in a chair, and place a tennis ball on the floor in front of you.
Step 2
Place the bottom of your foot on top of the ball, and roll it back and forth to allow the ball to massage your arch. Massaging your arch will help alleviate pain and warm up your foot for further arch exercises.
Step 3
Continue the massaging movement for three to five minutes, and then repeat on your other foot.
Standing Arch Exercise
Step 1
Press the bottom of your big toe and the inner side of your heel firmly into the ground.
Step 2
Recoil the arches up, as if you are trying to bring the big toe and your heel together to make a circle with your foot. You will not actually achieve a circle, and your toe and heel never leave the floor.
Step 3
Relax the foot and repeat. Complete the exercise 10 times, and then repeat on your other foot.
Towel Pickup
Step 1
Sit in a chair, and place a hand towel on the floor in front of you.
Step 2
Plant your heel on the floor, and try to use your toes to pick up the towel, concentrating on using the larger toes more than the smaller ones.
Step 3
Release the towel, and relax your toes after each attempt for a few seconds. Then try again for 10 to 20 rounds.
Things You'll Need
- Chair
- Tennis ball
- Hand towel
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