Flat Feet Exercises: 10 Moves to Strengthen a Collapsed Arch

01What

What are flat feet?

The arch of the foot is supported by bones, ligaments, the plantar fascia and muscles, including the small intrinsic muscles inside the foot and the tibialis posterior muscle in the lower leg. In flat feet, the arch is low or absent when standing. In flexible flat feet the arch reappears when sitting or standing on tiptoe; in rigid flat feet it does not. Flexible flat feet are common and usually harmless. The NHS notes that most children grow out of them and that treatment is only needed if they cause pain.

02Causes

Causes of flat feet

• Genetics and natural foot shape.
• Children’s feet, which develop arches over the first years of life.
• Joint hypermobility.
• Weakness or injury of the tibialis posterior tendon, the most common cause of flat feet developing in adulthood.
• Weight gain, pregnancy and ageing.
• Arthritis or injury to the foot or ankle.
• Conditions affecting nerves or muscles.

03Symptoms

Symptoms

• Tired or aching feet after standing or walking.
• Pain in the arch, heel or inside of the ankle.
• Swelling along the inside of the ankle.
• Shin, knee, hip or back discomfort.
• Shoes wearing unevenly.
• Difficulty standing on tiptoe on one foot, a sign of tibialis posterior problems.
• Pain in the arch is discussed further in foot arch pain.

04Exercises

10 flat feet exercises

• Short foot exercise: seated, keep the toes relaxed and draw the ball of the foot toward the heel to raise the arch, hold 5 seconds, 10 repetitions; progress to standing.
• Toe spreading: spread the toes apart, hold 5 seconds, 10 times.
• Big toe and little toe lifts: lift the big toe while keeping others down, then reverse, 10 times.
• Towel curls: scrunch a towel toward you with your toes, 2–3 sets.
• Marble pick-ups: pick up marbles with your toes and drop them into a cup.
• Heel raises: rise onto the balls of the feet, keeping the ankles from rolling outward, 3 sets of 10–15.
• Single-leg heel raises as you get stronger.
• Tibialis posterior band exercise: seated with a resistance band, turn the foot inward and downward against resistance, 3 sets of 10.
• Single-leg balance: stand on one foot, keeping the arch lifted, for 30 seconds.
• Calf stretch: against a wall, back knee straight then bent, 30 seconds each.

05Evidence

Do flat feet exercises work?

Exercises cannot change the bones, but they can improve strength and control of the muscles that support the arch, reduce symptoms and improve function. A small study in people with flexible flat feet found that four weeks of short foot exercises improved the height of the medial arch and dynamic balance, with or without arch support insoles. Larger trials are needed, but foot strengthening is low-risk and often helpful as part of a wider plan.

06Shoes

Shoes and insoles

• Choose supportive shoes with a firm heel counter and cushioned sole.
• Avoid very flat, flimsy shoes and flip-flops for long walks.
• Off-the-shelf arch supports can help with tired, aching feet.
• Custom orthotics from a podiatrist may help with more severe or painful flat feet.
• Replace running shoes regularly.

07Children

Flat feet in children

Most young children have flat feet because arches develop gradually, often by around six years of age. Flexible flat feet that do not cause pain usually need no treatment, special shoes or insoles. Children should see a doctor if flat feet are painful, stiff, affect only one foot, cause frequent tripping, or do not improve with age.

08Adult

Adult-acquired flat foot

When an arch collapses in adulthood, the tibialis posterior tendon on the inside of the ankle is often responsible. Early signs are pain and swelling behind the inner ankle bone and difficulty with single-leg heel raises. Early treatment with strengthening exercises, supportive footwear, orthotics and sometimes a brace can prevent progression. Advanced cases may need surgery.

09Cases

Three common situations

• Painless flat feet noticed in a photo: no treatment is needed.
• Tired arches after long shifts: try supportive shoes, arch supports and daily foot exercises.
• New, painful flattening of one foot: see a doctor or podiatrist to check the tibialis posterior tendon.

10Related

Problems linked with flat feet

Flat feet can change how load is spread through the foot and leg. Some people develop heel pain from plantar fasciitis, shin pain, or pain on the inside of the ankle from tibialis posterior tendinopathy, while others have bunions or knee discomfort. These problems have several causes, and flat feet are only one possible contributor. Strengthening, calf stretching, footwear changes and gradual increases in activity help with most of them. Heel pain is covered in our guide to plantar fasciitis symptoms.

11Summary

Key points to remember

• Flat feet are common and often harmless.
• Exercises strengthen the muscles that support the arch.
• Supportive shoes and insoles relieve symptoms.
• New, painful or one-sided flat feet need assessment.