Fix Flat Feet with Exercises & Shoe Inserts

Being active with flat feet or fallen arches can be difficult if you have aching foot, knee or back pain. PowerStep® orthotic inserts for flat feet help support fallen arches and relieve discomfort while arch-strengthening exercises may treat and correct fallen arches.

If you’re looking to rebuild your arches and relieve pain, keep reading to learn how orthotic insoles and daily exercises for fallen arches and flat feet may help.

In This Article

• How flat feet affect the body
• Exercising with flat feet
• 5 flat feet exercises
• What not to do when exercising with flat feet

How Flat Feet Affect the Body

Flat feet are often genetic, but fallen arches happen because of a change in foot structure. Aging, obesity, injuries, and weak calf muscles or arch-supporting tendons like the posterior tibial tendon can cause your arches to fall, leading to foot and ankle pain.

While not everyone with flat feet has pain, this abnormal arch structure poorly affects alignment and puts stress on the joints and muscles in the lower body. This added stress further weakens supporting muscles and tendons, which may cause instability and hip, knee or back pain.

Exercising with Fallen Arches

Exercises that strengthen the feet and lower legs improve muscle imbalances and structural instability to reduce discomfort. Many podiatrists recommend PowerStep Pinnacle® Low insoles for flat feet pain relief because they are clinically proven to reduce stress and support healthy alignment and foot function.

Can flat feet be corrected with exercise and insoles? 

People with fallen arches need additional support from orthotics for flat feet and daily exercises. Pinnacle Low insoles are the best insoles for flat feet because they provide the low arch support and stability you need every day. Meanwhile, physical therapy exercises help strengthen weak muscles and correct fallen arches.

Wearing arch support inserts alone won’t allow the muscles to get stronger, making exercises for flat feet essential to achieving overall foot health. While not everyone with flat feet can rebuild their arches, wearing orthotics and performing foot exercises can make it easier to move around and be active without pain.

Struggling with flat feet and overpronation? See these Top 8 Exercises for Overpronation.

5 Flat Feet Exercises for Stronger Arches

If you have foot pain, talk to your podiatrist or healthcare provider before trying a new exercise routine. They can help determine the right fallen arches exercises for you and the best orthotics like PowerStep, the #1 podiatrist-recommended insole brand.

Try the following flat feet exercises to reduce daily foot, ankle, knee and back pain. These exercises should be performed barefoot and at least three times a week.

1. Calf Raises

Calf raises, or heel raises, strengthen the lower leg muscles that support your foot’s arch.

1. Stand with your feet flat on the floor, using a wall or chair for support.
2. Lift your heels as high as you can, pressing your forefoot into the ground.
3. Hold for 20 to 30 seconds.
4. Slowly lower your heels to the ground.
5. Repeat up to 5 times.

If you are not in pain, you can make this exercise more challenging by using the edge of a step or pulsing up and down while in the lifted position.

2. Arch Lifts

Also called foot doming, arch lifts strengthen the muscles that support your arch and can help other conditions including plantar fasciitis.

1. Stand with your feet flat on the floor.
2. Raise only your arch by rolling your weight to the outside of the feet, keeping your heels and toes grounded.
3. Hold for 5 to 10 counts.
4. Allow your feet to flatten again.
5. Repeat 10 times.

3. Towel Curls

Toe curls help improve foot strength and flexibility by working the deeper muscles in your feet and toes.

1. Sit in a chair with a towel under your feet.
2. With your heels planted, curl your toes to bring the towel toward you.
3. Make sure the balls of your feet are pressed into the floor.
4. After the towel is scrunched up completely, lay it back out.
5. Repeat 3 times.

A similar and perhaps more difficult foot strengthening exercise is marble pickups, where you use your toes to pick up marbles and place them in a bowl.

4. Toe Walking

Walking on your tiptoes can help flat feet by strengthening your ankles.

1. Stand next to a wall with your feet flat on the floor.
2. Slowly raise your heels off the floor, pressing the balls of your feet into the ground.
3. Walk the length of the room, using the wall for support as needed.
4. Slowly lower your heels to the ground.
5. Repeat 10 times.

As long as you do not have any heel pain, you can get the same benefits of this exercise by walking on your heels, too.

5. Achilles Tendon Stretch

Flat feet put more strain on the Achilles tendon, increasing your risk for overpronation and Achilles tendonitis. This stretch helps strengthen that tendon and reduce strain.

1. Stand facing a wall with your hands in front of you or on your hips.
2. Take a large step backward with one leg, keeping the other leg forward.
3. Press your heels into the floor and bend your front leg, pushing yourself into the wall. You should feel a stretch in your Achilles tendon.
4. Hold for 30 seconds.
5. Repeat each side 3 times.

Calf stretches help loosen up stiff or tight muscles that cause weak arches. Stretch your calves and Achilles tendon by sitting on the ground with your feet in front of you looping a towel around your soles, then pulling it toward you.

What Not to Do When Exercising with Flat Feet

People with flat feet should exercise regularly to keep supporting muscles and tissues strong and healthy. Your doctor may recommend a workout routine especially if your flat feet pain is related to being overweight.

If you have pain or discomfort, avoid weight-bearing exercises in the beginning and instead try biking or swimming. You can also start a beginner's walking program like couch to 5k or an 8 week walk-to-run program to slowly increase your distance and intensity.

You should not stretch flat feet, but instead focus on strengthening the arch to improve stability. Continue performing these exercises as part of your daily routine and wear your orthotics for flat feet to get the daily support and cushioned relief you need.

Get Support with PowerStep Orthotics for Flat Feet

Exercises for fallen arches and flat feet can help reduce pain and strengthen weakened muscles. With PowerStep Pinnacle Low insoles and the best exercises for flat feet, you can manage your pain, improve your alignment, and have a happier time being on your feet.

References:

4 Best Exercises for Flat Feet and Fallen Arches. (2022, March 11). Cleveland Clinic.

4 Exercises That May Help Correct Flat Feet. (2024) Foot & Ankle Specialty Group.

Cronkleton, E. (2018, October 16). Exercises for Flat Feet. Healthline.

What Is a Fallen Arch and How Is It Treated? (2019, October 15). Alexander Orthopaedics.