Flat Feet: Weight-Bearing
If you are experiencing flat feet when weight-bearing, then try these exercises to help strengthen and correct the arches of your feet.
Plantar Fascia Release:
In a sitting or standing position, take a lacrosse ball or golf ball and place it underneath your right foot. Then add some bodyweight onto your foot so that you feel a slight tenderness where the ball is placed. Move your toes up and down to complete the release and perform for 30seconds. Try to target the entire bottom surface of your right foot then repeat on the left side.
Start in a seated position with both feet flat on the floor. Keeping all toes in contact with the floor, try to raise your arch as high as you can and hold for 3-5 seconds. Repeat this for 3 sets of 10 repetitions. Once you become comfortable in a sitting position, switch to a standing position.
Sit in a chair with a towel underneath your toes. Keeping your heel and toes in contact with the towel at all times, try to curl your toes to scrunch up the towel. Hold each scrunch for 3-5 seconds and relax. Repeat for 30 repetitions.
Sit in a chair with both feet flat on the floor. With one foot, try to raise your big toe off the floor while pressing the remaining 4 toes into the floor. Repeat for 3 sets of 10 repetitions. Then try to raise the 4 smaller toes off the floor while pressing the big toe into the floor. Repeat for 3 sets of 10 repetitions. Then switch feet.
It is ideal to perform these exercises 1-2 times per day to help improve the strength and function of your feet!