Flat foot daily exercises to treat and strengthen flat or fallen arches

Flat feet may not always cause discomfort, but they can lead to instability, posture issues, and joint strain if left unaddressed. Strengthening your arches with simple, daily exercises can help you improve your stability and prevent potential foot and posture challenges.

In this guide, we’ll explain what causes flat feet, how strengthening exercises can help, and how INFINIRI socks can enhance your foot care routine.

The anatomy of a flat foot

Flat feet are a common occurrence in many children and adults, causing the entire sole to touch the ground when standing. Some people are born with flat feet, while others may develop them over time due to factors like genetics, injury, weight gain, or overuse.

While not everyone with flat feet experiences discomfort, fallen arches can increase stress on your feet, ankles, knees, and hips, impacting your posture and overall mobility. That’s why preventive care, like strengthening your arches and supporting your foot’s natural alignment, can make a difference.

INFINIRI socks are designed to gently support your feet as they move, whether during exercise or daily activities. With targeted arch compression and cushioning, they help provide stability and reduce the strain often felt by those with flat feet. By encouraging proper alignment and minimising excess movement, these socks can complement your foot care routine, helping to prevent future discomfort and keeping you feeling supported and steady throughout the day.

A selection of good exercises for flat feet symptoms

Consistency is a must when it comes to strengthening flat feet. The following exercises target the muscles that support your arches, improving stability, posture, and movement over time.

The below exercises can be completed with your INFINIRI socks for added comfort and alignment support during each move.

Walk barefoot

Walking barefoot helps strengthen the small muscles in your feet and encourages natural arch formation. Try walking barefoot for 5-10 minutes daily on a soft surface like grass, sand, or indoors.

Arch lifts:

Arch lifts activate the arch muscles and improve control over your foot alignment. Simply stand flat on the ground and slowly lift your arches while keeping your heels and toes in contact with the floor. Hold for 5 seconds and repeat 10 times.

Towel Scrunches:

Towel scrunches work to strengthen the toe flexor muscles that support your arches. To do this, place a towel on the floor and use your toes to scrunch it toward you. Repeat this motion for 2 minutes on each foot.

Heel and Toe Walking:

Heel and toe walking builds strength in your calves, toes, and foot arches. Walk on your toes for 30 seconds, then switch to walking on your heels for another 30 seconds. Repeat this for 3 rounds.

Tennis ball manoeuvre:

This manoeuvre will release tension in the arch. Simply roll a tennis ball under your foot for 2-3 minutes on each side to massage and stretch your foot.

Stair heel rises:

For stair heel raises, stand on the edge of a step with your heels hanging off and slowly raise and lower your heels. Perform 3 sets of 10 to strengthen your calves and improve arch control.

Towel Stretch:

Towel Stretches help to lengthen the muscles along your calves and the back of your legs, alleviating strain on your feet. Sit with one leg extended and wrap a towel around the ball of your foot. Gently pull the towel toward you until you feel a stretch in your calf and hold for 30 seconds, repeating 3 times on each leg.

Toe Extension:

Toe extensions target your toe and foot muscles, helping increase flexibility, and reduce arch tension. Sit with your legs extended and pull each toe upward, holding for 10 seconds before releasing. Perform 10 repetitions for each foot.

Heel Raise:

Heel raises strengthen your calves and improve your foot posture. Stand with your feet hip-width apart and slowly raise your heels to stand on your toes. Lower your heels back down and repeat 10-15 times.

Toe Raises:

Toe raises work on strengthening the muscles that support the top of your foot. Stand with your feet flat and slowly raise your toes off the ground while keeping your heels planted. Hold for 5 seconds and lower. Perform 10-15 repetitions.

Short foot exercise:

To strengthen your arch, while seated, try to shorten your foot by pulling the ball of your foot toward your heel without curling your toes. Hold for 5 seconds and repeat 10 times on each foot.

Plantar Fasciitis Loaded Heel Raise:

This stretch targets the tissue along the bottom of your feet. While standing, fold up and place a towel around the ball of your foot and gently lift your heel up so you feel a stretching at the bottom of your foot. Repeat as many times as necessary.

Flat feet don’t have to limit your comfort or movement. With daily exercises and the right preventive support, you can strengthen your arches, improve your stability, and prevent future discomfort.

INFINRI socks are designed for people who want to walk with confidence and comfort every day. Whether you’re doing arch lifts, walking barefoot, or heading out for a walk, they help your feet stay supported and aligned so you can focus on the freedom of every step.

Disclaimer: This blog is for informational purposes only and should not be taken as medical advice. Please consult a healthcare professional for specific concerns.