Exercises for Flat Feet

Below are some of the basic exercises from the program I used to
build arches in my feet and fix my overpronation. As my strength
and flexibility improved, I progressed these exercises to make them
more challenging and added a lot of new ones. But in the
beginning, my routine would usually look something like this.

Basic Routine

Exercise Sets Reps

Short Foot 2 5
Exercise Sets Reps

Calf Stretch 1 4

Heel Raises 2 15

Toe Yoga 1 10

1. Short Foot

The short foot exercise is one of the first movements I practiced to

strengthen my arches. This exercise targets the small muscles that
support the arch on the underside of the foot. The goal is to shorten
the distance between the ball of the foot and the heel by sliding the
forefoot along the ground towards the heel.
While performing this exercise it's important to keep a neutral heel
positionand not let the toes curl or lift off the ground. When done
correctly the ball of the foot and the heel stay in contact with the
ground while the arch lifts.

Hold the flexed position for 5 to 10 seconds.

2. Calf Stretch

Good ankle flexibility is an important part of preventing the collapse

of the arch and controlling foot pronation. The calf is a group of
muscles that run along the back of the lower leg and attach onto the
heel.
Keeping the knee of the back leg straight, gently lean forward while
bending the knee in front until a stretch is felt in the back of the
lower leg.

A few general guidelines for calf stretching:

 Feet stay pointed straight ahead

 Keep heels in a neutral position with weight distributed towards
outside edges of feet
 Think about pressing heels down towards floor

Hold stretches for 30 to 60 seconds.

3. Heel Raises
Heel raises strengthen several of the lower leg muscles that support
the arch. This is an exercise that can be performed in many
variations. The variation above is done standing on both legs with
hands placed on a wall for balance. The focus is on lifting the heels
as high off the ground as possible while keeping the big toes
pressed into the floor.

4. Toe Yoga
The muscles that control the toes are similar to the muscles in the
hand that move the fingers. These muscles are frequently
underused and may lack strength and control. Toe Yoga involves
alternating between pressing the big toe down while lifting the other
four toes up, then lifting the big toe up while pressing the other four
toes down. Easier said than done!

Hold each lift for 5 seconds.

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