![]() Sit in a chair with a towel under your feet.Ģ. Slowly lower back down to the starting position.Ħ.ĝo 2 - 3 sets of 10 - 15 repetitions on both sides.ġ. Rotate your arch inward as your knee and calf rotate slightly to the side, causing your arch to become higher.ĥ. Slowly lift your right heel as high as you can, focusing on strengthening your arch.Ĥ. Use your left foot for balance as you lower your right foot down, so your heel hangs lower than the step.ģ. Stand on steps with your left foot one step higher than your right foot.Ģ. You will work the muscles that help to lift and supinate your arches.ġ. Make sure to keep your toes in contact with the floor the entire time.ģ. Roll your weight to the outer edges of your feet as you lift your arches up as far as you can. Stand with your feet directly underneath your hips.Ģ. Switch to the opposite foot and repeat.ġ. Maintain a straight spine as you roll the ball under your foot, focusing on the arch.Ĥ. Sit on a chair with a tennis or golf ball under your right foot.Ģ. Keeping your spine straight, bend your front leg and push yourself into the wall or support, feeling a stretch in your back leg and Achilles’ tendon.ġ. Press both heels firmly into the floor.Ĥ. Keep one leg forward and the other leg extended behind you.ģ. Stand with your hands resting on a wall, chair, or railing at the shoulder or eye level.Ģ. Check out the video attached to each for an example!ġ. It is important to pay attention to how your body is responding and not overdo it. It is recommended you do these many times a week and even throughout the day if possible. You are also more likely to have flat feet if you have a neurological or muscular disease such as cerebral palsy, muscular dystrophy, or spina bifida.īelow are a few exercises you can do to help raise your arches and keep them strong. It can have several different causes including genes, arthritis, and obesity. Normally both feet are affected, but it is possible for only one to be affected. Flat feet are commonly known as fallen or collapsed arches.
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