Flat feet (Pes Planus) occur when the natural arch of the foot decreases or completely collapses. This condition can cause pain, fatigue, and posture problems during long periods of standing, walking, or running. The good news is that with the right exercises, these issues can be significantly reduced!
🦶 What Is Flat Foot?
The arch of the foot helps distribute body weight evenly and absorb shock while walking or running. When this arch collapses, the entire sole of the foot touches the ground, placing extra stress on the knees, hips, and lower back. Flat feet can be congenital (present at birth) or develop over time.
🏋️♀️ Effective Exercises for Flat Feet
1. Towel Scrunch Exercise
Purpose: Strengthen the muscles in the arch of the foot.
How to do it:
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Place a towel on the floor.
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Use your toes to grab and pull the towel toward you.
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Perform 10 repetitions for each foot.
🕒 Do 2–3 sets per day.
2. Ball Roll (Foot Massage Exercise)
Purpose: Stretch the arch and relax the foot muscles.
How to do it:
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Place a small massage ball or tennis ball under your foot.
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Roll it back and forth for 2–3 minutes.
💡 This exercise improves blood circulation and helps relieve pain.
3. Heel Raises
Purpose: Strengthen the calf muscles and the muscles supporting the arch.
How to do it:
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Stand on a flat surface.
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Lift your heels off the ground, standing on your toes.
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Hold for 3 seconds, then lower slowly.
⚡ Do 10 reps × 3 sets.
4. Toe Spreading Exercise
Purpose: Strengthen the small intrinsic muscles of the foot.
How to do it:
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Spread your toes as wide as possible.
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Hold for 5 seconds, then relax.
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Repeat 10 times.
5. Wall Calf Stretch
Purpose: Stretch the Achilles tendon and calf muscles.
How to do it:
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Place your hands on a wall.
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Step one foot forward and the other back.
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Keep your back heel pressed to the floor and lean forward.
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Hold for 20 seconds, then switch sides.
💬 Why Regular Exercise Matters
Although flat feet may not be completely cured, regular exercises can:
✅ Reduce pain
✅ Strengthen muscle balance
✅ Improve posture
✅ Increase comfort in daily activities
Remember, along with these exercises, using custom-made insoles plays an important role in supporting and improving foot health during treatment.