Fallen arches result in flat feet – the arch of your feet collapses to an extent that it starts touching the ground. When left untreated, fallen arches can cause severe pain and even result in foot and joint problems, including shin splints. By selecting your shoes carefully and doing fallen arches exercises, you can strengthen the arches and improve your condition.

Simple Five-Step Routine

You can try a number of fallen arches exercises to alleviate pain and prevent other complications. Most of the exercises in this five-step routine help stretch the arch of your foot and strengthen the deep intrinsic muscles on the underside of your foot. Many of these exercises require you to move each toe independently, which is actually a good thing because it gives each muscle the chance to flex and reinforce the arch. Moreover, you will also be working on your lower-leg muscles, including the tibialis anticus, which run into the foot itself. The routine also active your calf muscles that are linked directly to the Achilles tendon and support the plantar fascia. Here is how to proceed:
1

Warm Up

  • l Always start by warming up your muscles a bit. Stand in an upright position and then lift all your toes up from the ground and then lower them slowly. Repeat the same movement 12 times.

  • l Then, lift all your toes up and spread them apart. Return to the starting position and repeat 12 times.

  • l Now, lift the heel of your foot to feel the ball of your foot. Do it 12 times on each foot.

2

Rock and Roll

This movement will help strengthen the ankle and increase flexibility as well. Start with your feet on the floor and then slowly rock them outwards. Then, roll your feet inwards to an extent that you could stand on the inner side of your feet. Repeat the same movement 12 times.

3

Foot Fold

To strengthen the mid-foot, you should try this movement. It also stretches the arch of your foot. Stand with your feet flat on the ground and slowly lift your right heel off the ground. Return to the starting position and repeat 12 times for each foot.

4

Smart Toes

This movement helps improve the flexibility of your foot's arch. Start in a standing position and feet flat on the floor. Now, lengthen your toes along the floor and then slowly pull them back towards you. Keep your toes on the floor all the time. Do not curl your toes – just lengthen them along the floor. Repeat 12 times.

5

Toe Challenge

This exercise really helps improve intrinsic muscle strength, toe flexibility, and coordination. Start by lifting all your toes off the ground. Then, tap on the ground with your big toes only while keeping the other toes lifted. Then, do the same with little toes. Next up, lift all your toes and tap with your big toes and little toes at the same time.

Other Fallen Arches Exercises

Along with practicing the simple five-step routine, you can also try many other fallen arches exercises to help improve your condition. Here are a few recommendations:
1

Toe Clawing

Sit up in a chair and keep your feet flat on the floor. Curl the toes of one foot – you should try to scrunch up your toes as if you are trying to grab something. Now, use your toes to move your foot forward slowly. Repeat a couple of times on each foot without using your leg muscles.

2

Toe Grasp

Sit in a chair with a small ball placed at your feet. Try to grab the object using your toes only. Be sure to clench your toes firmly and contract your arch at the same time. Once you have lifted the object, throw it in the air and try to grab by arching out and upwards. Repeat several times on each foot.

3

Foot Press and Release

Sit on the ground and straighten your legs out in front of you. Bend your knees out to opposite sides and make soles of your feet together. Hold on to your ankles and separate your feet out to either side but keep your heels together when you do that. Open and close your feet in this way several times. And then try separating your heels but keeping your toes together at all times. Do it several times.

4

Stork Stretch

To perform this exercise, you should start in a standing position. Stand on one foot only with one hand placed on the wall for support. Be sure to put pressure on the foot on the floor. Be in this position for 10 seconds and then return to the starting position. Repeat the same with your other foot as well.

5

Stair Raises for Strength

Stair raises are among the best fallen arches exercises you can do with ease. Get a board about four inches high and stand by its side. Step on the board and keep the ball of your foot on it. Let the rest of your foot hang below your toes. Slowly rise up while contracting your arches. Use your tiptoes and press down with your toes. Lower slowly – do not let your heel drop below the stair line.

6

Calf Raises with Resistance Band

The exercise primarily uses your tibialis muscle to help strengthen your foot and arches. You simply perform calf raises by using a band that would pull the ankle in either direction. Be sure to keep the weight over your second toe while going through the range of motion. Always move in a controlled manner and pay more attention to the eccentric part of the exercise. Do 20 rises on each side.

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