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5 Moves (and One Tip) to Beat Flat Feet Problems

Most people have a visible arch in their feet; if you don’t, you might have flat feet problems. With this condition, one or both of your feet have no visible arch when you’re standing. This can lead to foot or heel pain, as well as other concerns.

Luckily, the podiatrists at Louetta Foot and Ankle Specialists are ready to resolve your flat foot pain. That was the case for our patient Marcus R., who recently shared, “I am very satisfied with the care I received at Louetta Foot & Ankle…[they] treated my daughter who was having foot problems due to her flat feet. Since she received the custom inserts she has not complained one time about her feet hurting.”

Now, fitting you for orthotic devices is one way we can manage flat feet problems. After all, these medical devices can support the area in your feet where your arch has collapsed. But we’d also like to help you strengthen the tendons that support your arch. And help relieve any existing arch pain. So, today, we’re sharing four moves that can help you beat flat feet problems.

Exercises that Heal Flat Feet Problems

flat feet problems

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Each of the following four exercises can help strengthen the tendons and muscles that support your arches. So they may limit the pain of flat feet and help you walk more comfortably. But if your pain feels worse when you try any of these moves, stop exercising immediately and make an appointment for a comprehensive foot evaluation.


1.     Lift your arch

This move is best for people with flexible flat feet. (When you see an arch in your foot if you lift it off the floor.) To try, start by pacing your flat foot or feet on the floor. Next, try to lift your foot arch by rolling your weight to the outside of your foot, making sure to keep your toes and heel on the ground. Repeat five to 10 times per side, daily, to strengthen your foot’s intrinsic muscles, helping prevent flat feet problems along with the heel pain of plantar fasciitis.

2.     Become a pick-up artist

Here’s another great way to work out the deep muscles in your feet: try picking up marbles or a small bouncy ball with your toes. Place up to 20 small round items on the floor, near a container.  Sit down and pick them up, one by one, using your toes. Drop each ball or marble into the bowl.

3.     Beating flat feet problems: Raise your heel if you feel wrong

Not in the mood to try the tricky moves we just suggested? Here’s a super-simple, incredibly effective exercise. Start by placing your feet flat on the floor. Next, simply raise your heels off the ground, shifting your weight into the balls of your feet. Stay in this position for a few seconds before slowly lowering your heels, and you’ll score some foot-saving muscle strength in no time.

4.     Change up the way you walk

If you want to combat flat feet problems, you’ll also need to strengthen your ankle muscles, and this walking gait can do just that. Simply cross the room, keeping your heels on the ground you’re your toes in the air. Then, cross back on tip toes, keeping your heels off the ground. Repeat for two to four complete cycles.

5. Switch your kicks.

Experts suggest wearing shoe styles equipped with lots of arch support, more width in the toe bed, stiffness in the insole, and lots of heel stability. Looking for specific brand suggestions? While everyone’s foot is unique, some of the best styles for people with flat feet include the ASICS GT 2000 or the Hoka Gaviota 5.

Moves to Avoid with Flat Feet

Now that we’ve reviewed some moves that can fight flat foot pain, let’s discuss what to avoid. Steer clear of workouts that put tons of pressure on your midfoot, especially ones that involve lots of jumping. Upping the intensity on any workout can quickly overload your still developing foot muscles. And that can worsen existing flat feet problems. Instead, try training in moderation, especially if you have current foot pain.

Flat Foot Treatment in Spring TX

treat neuropathy

Photo by Paul Tyreman on Unsplash

Aside from fitting you for custom orthotics, here are some ways we can manage flat feet problems. First, choose your shoes wisely. We suggest styles with lots of room in the toe box, so you can spread out and wiggle your toes. This will offer your feet more support, and could help your foot make better ground contact while you move.

Next, we may suggest working with our in-house athletic trainer. Together, you can work on strengthening the small and large muscles in your feet and ankles. This way, you can relieve foot pain and may even improve the appearance of your flat feet. You can also discover new exercises to stay active and treat your flat feet without causing more problems for your body.

Finally, talk to us about all your foot concerns when you come into the office for your next appointment. When your arch collapses, you increase your risk for additional foot concerns, including heel pain and Achilles tendinitis. Luckily, we can treat both concerns effectively. But early intervention is important. So make an immediate appointment if you develop any new foot problems while dealing with your flat foot concerns.


The Cleveland Clinic