Flat Feet: The Complete Exercise Guide to Strengthen and Relieve Pain
Are your feet giving you a hard time with sore arches? We’re here to help! In this blog post, we’ll guide you through some simple exercises that can strengthen your foot arches and alleviate discomfort. Let’s dive into these exercises designed to target flat feet and make your feet feel better!
Understanding Your Foot Arches
Before we get started with the exercises, let’s talk about the arches in your feet. There are three main arches: two longitudinal ones (one on the inside and one on the outside of your foot) and one transverse arch that runs side to side. These arches are designed to absorb shock during standing, walking, and running, as well as distributing weight properly throughout the foot. Strengthening these arches is key to improving pain from flat feet.
Exercise 1: Tibialis Posterior Muscle Strengthening
– Sit with your leg extended in front of you.
– Place a resistance band around your forefoot and grasp the other end.
– Ensure there’s enough tension in the band.
– Point your toe down and then turn your ankle inward.
– You’ll feel the muscles working on the inside and back of your lower leg.
– Repeat this exercise 15 times for 2-3 sets.
Exercise 2: Tibialis Anterior Muscle Strengthening
– Use the same band setup as in the previous exercise, but the band is attached to something in front of you.
– Instead of pushing down, pull your ankle up toward your head while turning it inward.
– This exercise targets the tibialis anterior muscle that supports the inside arch.
– Repeat this exercise 15 times for 2-3 sets.
Exercise 3: Big Toe Strengthening
– Place your foot flat on the ground.
– Push your big toe down into the ground while lifting the inside of the arch.
– Feel the muscles working on the inside of your foot.
– Repeat this exercise 15 times for 2-3 sets.
Exercises for Intrinsic Foot Muscles
Now, let’s work on the intrinsic muscles of your foot, which are essential to maintain all three arches.
Exercise 4: Towel Curls
– Lay a towel on the floor.
– Position your toes at the edge of the towel and curl them to bunch it up under your foot.
– Perform this exercise 15 times for 2-3 sets.
Exercise 5: Isolated Toe Lifts
– Lift just your big toe while keeping the other toes flat on the ground.
– Then, lift only the four outer toes while the big toe stays down.
– Repeat these motions 15 times for 2-3 sets.
If you find these exercises challenging, consider using your hands to assist initially and gradually work toward doing them without assistance.
Exercise 6: Big Toe Outward Movement
– With both feet flat on the ground, try to move your big toe outward.
– Practice assisted range of motion by using your hand to help the big toe move while using your muscles.
– Gradually work towards doing it unassisted.
– Repeat this exercise 15 times for 2-3 sets.
Exercise 7: Toe Spread
– Simply spread your toes as far apart as possible.
– This engages all the abductor muscles.
– Repeat this motion 15 times for 2-3 sets.
By consistently working on these foot exercises, you’ll notice increased strength in your feet, and those pesky sore arches will become less bothersome. Don’t forget to leave a comment below to let us know how these exercises work for you! Until next time, keep those feet happy and healthy!
