Flat Feet Exercises to Build Arch & Relieve Foot Pain

Описание: Do you have flat feet (pes planus) or feel foot fatigue, heel pain, or poor balance while standing or walking? Flat feet occur when the foot arch collapses, causing extra strain on the plantar fascia, ankles, knees, and lower back.

These simple flat foot exercises help strengthen foot muscles, support the arch, and reduce pain. Perform them at home with minimal equipment.

✅ Exercises for Flat Feet & How to Perform:

1. Heel Raises
Stand tall and slowly lift your heels off the ground, then lower down with control.
👉 Strengthens calf muscles and supports the foot arch.

2. Toe Spread
Keep your foot flat and spread your toes as wide as possible.
👉 Activates intrinsic foot muscles and improves arch control.

3. Toe Abduction with Towel Resistance
Wrap a towel around your toes and try spreading them against resistance.
👉 Builds toe strength and improves foot stability.

4. Ball Roll Under Foot
Roll a tennis or massage ball under your foot from heel to toes.
👉 Relieves tension, improves circulation, and reduces foot pain.

5. Towel Curl / Scrunches
Place a towel on the floor and use your toes to pull it toward you.
👉 Strengthens small foot muscles and helps lift the arch.

💡 Tips:

Perform exercises daily or at least 4–5 times per week

Go barefoot for best results

Stop if pain increases and consult a physiotherapist if needed

These exercises are effective for flat feet, fallen arches, foot pain, heel pain, and poor balance.

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