7 Exercises for Flat Feet | Doctor and Physio led demonstration

In this video, I'm so excited to share with you a truly practical and incredibly helpful guide to strengthening your feet, especially if you, like many, deal with flat feet. My wonderful colleague, Ella Boy, a highly qualified physiotherapist, demonstrates seven simple yet profoundly effective exercises you can do right in the comfort of your own home. These aren't just random movements; they are carefully selected exercises designed to help build up the strength in your arches, improve overall foot stability, and significantly reduce any discomfort you might be experiencing.

I know how frustrating and even painful flat feet can be. It's not just about the shape of your foot; it can impact your knees, hips, and even your back. That's why I'm so passionate about bringing you this kind of well-researched, actionable information. My goal, always, is to break down complex medical topics into digestible, easy-to-understand pieces that you can immediately apply to your life. Think of this as a friendly chat with your doctor, where we're empowering you with the knowledge and tools to take charge of your health.

The beauty of these exercises is that you don't need a fancy gym or expensive equipment. Often, all you'll need is a sturdy chair, a simple towel, or a tennis or golf ball. I've made sure to include any recommended items in the description box of the video, so you can easily find them. Just a quick, but very important, reminder: this video is for educational purposes only. While I'm a doctor and Ella is a physiotherapist, we can't replace your personal healthcare provider. Always, always speak to your own doctor or a qualified health professional to ensure these exercises are suitable and safe for your specific situation. Your health is unique, and personalized advice is always best.

Let's dive into these fantastic exercises that can truly make a difference in your foot health and overall well-being.

**Exercise One: Heel Stretches**

This first exercise, heel stretches, is a fantastic way to start. It targets your calf muscles and Achilles tendon, which are crucial for proper foot mechanics. To begin, make sure you're near a wall, a sturdy chair, or a railing. This is just to help you maintain your balance, especially when you're first getting started. Stand about an arm's length away from your support, placing your hands at shoulder or eye level. Now, step one leg back, making sure that heel stays firmly pressed to the floor. Next, gently bend your front knee. As you lean forward, you should feel a lovely, deep stretch in the calf and Achilles tendon of your back leg. Hold this stretch for a good 30 seconds. It's important not to rush it; let your muscles really lengthen. Then, switch sides and repeat. You can perform this four times on each side. This simple stretch can do wonders for your flexibility and help alleviate tightness that often contributes to flat foot discomfort.

**Exercise Two: Tennis or Golf Ball Rolls**

Oh, this one feels so good! For the tennis or golf ball rolls, you'll want to sit tall in a chair. Place either a tennis ball or a golf ball directly under the arch of your foot. Now, gently press down into the ball and roll it back and forth along your arch. Do this for two to three minutes on each foot. This isn't just a massage; it's a therapeutic technique that helps to ease tension in the foot's arch, promoting better flexibility and improving circulation. A little tip from me: a golf ball will feel more intense than a tennis ball because it's harder and more rigid. Start with a tennis ball if you're new to this, and then you can progress to a golf ball if you feel comfortable and want a deeper release. This is a wonderful way to self-massage and release those tight plantar fascia muscles.

**Exercise Three: Arch Lifts**

Arch lifts are all about strengthening the intrinsic muscles of your feet – those tiny but mighty muscles that directly support your arch. Stand with your feet directly under your hips. The key here is to keep your toes flat on the floor. Now, gently lift your arches by rolling your weight to the outer edges of your feet. You'll feel the arch of your foot lift away from the floor. Then, slowly and with control, return your arches back down. Aim for two to three sets of 10 to 15 lifts. The crucial part is to work slowly and deliberately, really focusing on engaging those specific muscles that lift and support your arches, without letting your toes lose contact with the floor. This exercise is fundamental for building that internal support system for your feet.

**Exercise Four: Calf Raises**

Calf raises are a classic for a reason – they're incredibly effective for strengthening the muscles in your lower legs, which play a significant role in supporting your arches and overall foot stability. Again, you might want to be near a wall or a chair for balance, especially when you're starting out. Stand with your feet hip-width apart. Now, slowly lift your heels as high as possible, coming up onto the balls of your feet. Hold this position at the top for 5 seconds, really feeling those calf muscles work. Then, slowly and with control, lower your heels back down. You can perform two to three sets of 15 to 20 repetitions. If you want to make it more challenging, try doing a 30-second pulse at the very top of the movement after your reps. This will really get those calf muscles burning in a good way!

**Exercise Five: Stair Arch Raises**

This exercise takes the concept of arch strengthening to the next level by using a step. Start by standing sideways on a set of stairs, so one foot is a step higher than the other. Let the heel of your lower foot hang off the edge of the step. Now, slowly lift that heel, focusing intently on creating a high arch in your foot. As you do this, gently rotate your arch inward slightly, allowing your knee and calf to turn out. This emphasizes the height of your arch. Then, slowly lower back down. Aim for two to three sets of 10 to 15 repetitions on each side. This exercise is fantastic for isolating and strengthening the muscles responsible for maintaining your arch height, which is often a challenge for those with flat feet.

**Exercise Six: Towel or Tissue Curls**

This is a deceptively simple yet incredibly powerful exercise for targeting the tiny, often overlooked muscles that provide crucial support for your arch. Sit comfortably in a chair and place a towel, a tissue, or even just a piece of paper under your feet. Now, root your heels firmly into the floor. The magic happens next: curl your toes to scrunch the towel towards you, pressing your toes into your foot. It's important to keep the ball of your foot in contact with the floor throughout the movement. Aim to perform two to three sets of 10 to 15 repetitions. This exercise directly targets those small, intrinsic foot muscles that are vital for arch stability and overall foot health. You'll be surprised how much work your feet are doing!

**Exercise Seven: Toe Raises**

Our final exercise, toe raises, focuses on improving the independent movement and strength of your toes, which are essential for balance and propulsion. Start by standing tall with your feet hip-width apart. First, press your big toe firmly into the floor while lifting your other four toes as high as you can. Hold this lift for 5 seconds. Then, reverse the movement: press your four toes down into the floor and lift your big toe. Again, hold for 5 seconds. Do five to 10 lifts each way per foot. For an extra challenge and to incorporate balance, you can even try doing this while holding standing yoga poses like tree pose. This exercise helps to build dexterity and strength in your toes, which are often neglected but play a huge role in how your foot functions.

I truly hope you found this video helpful. My mission with this channel is to provide you and your loved ones with credible, well-researched information that can genuinely improve your health. If you did find it beneficial, please let me know in the comments section below – I love hearing from you! And to support the channel and help me continue creating these resources, please consider subscribing and sharing this video with anyone you think might benefit from these simple yet effective exercises. Together, we can take steps towards better health, one foot at a time.

Recommended items:

Resistance bands: https://amzn.to/3Q00000

Tennis balls: https://amzn.to/3Q00001

Golf balls: https://amzn.to/3Q00002