What Foot Exercises Can I Do To Help Fallen Arches?

Fallen arches, which is another name for flatfoot, can occur because of a weakening of supporting tendons or injury. Over time fallen arches can lead to foot pain or conditions like tendonitis and foot and ankle arthritis. There are some exercises you can perform that might stretch and strengthen your feet and supporting tendons and help increase foot arches.

Step Achilles Tendon Stretch

Some people with fallen arches have a short Achilles tendon, according to MayoClinic.com. This stretching exercise strengthens the Achilles tendon and calf muscles. Stand on the bottom step of a staircase or on a stepper and hold onto a wall or railing for support. Slowly lower your heels below the level of the step and hold this position for 15 to 20 seconds, then release and put your entire foot back on the step. Repeat this exercise three to five times.

Wall Stretch

This exercise stretches tight calf muscles and might alleviate heel pain associated with fallen arches. Face a wall while standing at arm's length, and place the palms of both hands against the wall. Place one foot in front of the other, keeping your back leg is straight at the knee. Lean forward while the heel of your back leg is touching the ground. When you feel a stretch in your back leg, hold this position for 30 seconds. Repeat this exercise three to five times on each leg to stretch both calf muscles.

Towel Curl

This exercise strengthens the foot, according to NYU Langone Medical Center. Place a towel on the floor, then sit in a chair while resting both feet flat on the towel at one end. Use the toes on one foot to scrunch the towel toward you, then straighten the towel with your toes. Repeat this exercise 10 times with each foot. To make the exercise more challenging, place a light weighted object, like a can of soup, on the end of the towel while you do the exercise.

Towel Stretch

To do this foot stretching exercise, sit on the floor with your feet outstretched in front of you. Roll up a towel -- lengthwise -- and place it around the ball of your foot. Grip the ends of the towel with your hands and slowly pull the towel towards you, stretching the front of your foot. Repeat this exercise 10 times with each foot.

One-Leg Balancing

This exercise helps to increase arch height, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Stand on the floor barefoot and raise one leg off the ground by bending it at the knee. Arch the foot that is on the ground and hold the arched position for three to five seconds. Do 10 repetitions of this exercise on each foot.