Being flatfooted—or having insufficient arches—is a common problem that’s estimated to impact about 18 million adults in the U.S. While this condition doesn’t always cause problems, walking or running on flatfeet can stress out muscles and ligaments, leading to pain in the affected region. Fortunately, this pain isn’t something you have to endure. With approval from a podiatrist, practicing the following exercises can help stretch out tissues, keep your feet flexible, as well as manage and prevent pain.

3 Exercises for Flatfeet

1. Stretch Your Calves

Stressed calves can cause problems with the Achilles tendon—a connective tissue that supports the arch. To keep your calves flexible, face a wall with both hands pressing firmly against it. Bend one leg at the knee, so that the tip of the foot is in contact with the wall. At the same time, extend the other leg straight behind you so that the heel and ball of the foot are planted on the floor. Lean into the wall with your chest until you feel tightness in the extended leg’s calf muscle. Hold for 10 seconds, release, and repeat on the other leg.

2. Strengthen the Posterior Tibial Tendon

Located near the ankle, the posterior tibial tendon helps connect the calf to bones in the feet. As you get older, these tendons can deteriorate and reduce your overall arch support. To strengthen this tendon, podiatrists recommend standing with both feet on the floor while keeping your buttock muscles engaged and back straight. Raise both legs with the balls of your feet, hold for 10 seconds, release, and repeat. You can increase strengthening by practicing the same exercise—only with one leg bent and the other rooted to the ground.

3. Roll on a Ball

Sit in a chair with your back straight and both feet rooted to the floor. Next, take a golf or tennis ball and place it under the arch of one foot. Gently roll the ball around the sole for around 10 seconds. Repeat the activity on the other foot. Rolling a ball under your foot will help release the plantar fascia muscle—a tissue that, when stiff, can contribute to arch pain and flatfeet. This action will also help promote circulation in the foot to relieve pain and stimulate nerves.

As an experienced podiatrist in the Florissant and St. Peters, MO, areas, St. Peters Foot & Ankle: Samual T. Wood-DPM can help treat flatfeet and many other related conditions. Through careful diagnosis, Dr. Wood will pinpoint the reason behind your arch-support issues. Known for providing personalized care, this board-certified foot doctor will help relieve pain and strengthen supportive tissues with a treatment plan that’s tailored to your needs—such as those that involve physical therapy and custom orthotics. To learn more about his services, visit this friendly podiatrist online, or call (314) 921-1020 for the Florissant location or (636) 720-0190 for the St. Peters office to schedule a convenient consultation.