Exercises for flat feet
Filed under: Flat Feet Exercises Author: alexHowdy! Long time no see. Well….there isn’t much reason for me to write these days but I’ll do it as often as I can. With the risk of repeating myself, here it goes: THE POSTURE CONTROL INSOLES ARE GREAT. They keep working and I keep wearing them. I went hiking a four times and I had little or no pain in my feet and knees. When I say hiking I mean heavy backpack with tent and everything. And yeah, the Posture Control Insoles were in my hiking boots.
I honestly don’t want to sound like I’m trying to fool anybody into buying them, but I truthfully believe they are a very good invention.I’ll try not to brag about the insoles that much in the future but, after all, If you don’t like it nobody asks you to stay here and read… you can go watch CNN or something….or watch the many commercials about arch support orthotics. This blog is about my experience with these insoles. And I honestly do think they are the best product for your flat foot or feet out there.
Now, for the sake of completeness and for all of you out there who are looking for something that will fix problems created by your flat feet, I decided to post some exercises that are supposed to work to strengthen your arch and foot muscles. I found them on a forum before I bought the Posture Control Insoles. Now, the insoles do the trick; they basically exercise your foot muscles while you’re walking. You will never spend more time exercising than walking. Still… for you non-believers here they are (the following pictures):
 |
1. Pull your toes towards the feet. Raise the middle section. |
 |
2. Put a small towel or cloth beneath your toes. Grasp it, lift it off the floor and bring it under the toes of the other foot. |
 |
3. By cramping your toes crumple a piece of cloth or a tissue. |
 |
4. Place a long(ish) staff beneath the toes. Bend them and push the staff backwards and forward. |
 |
5. Lean your arms onto an object behind your back. Raise the hips and transfer your weight to the heels. Lift the front part of your feet of the ground. |
 |
6. Separate your feet from the ground. Cramp your toes. The heels stay on the ground. |
 |
7. Alternately separate your heels and frontal parts of your feet from the ground. In doing so, turn the soles of the feet towards each other. Knees are kopt close together. |
 |
8. Cramp your fingers. Turn the soles so that they face each other. Pull the feet toward your lower leg. |
 |
9. Foot over foot. Lift the frontal part of one foot and resist with your other foot. |
 |
10. From the seating position, lift your hips and lean into your heels. Rolling the foot starting from your heels toward your toes, get back into the seating position. |
 |
11. Separate your knees and connect the soles at the heels. Holding your feet just above the ankles, do not disconect the heels. Separate your toes as much as possible so that the pinky toe is in contact with the ground. |
 |
12. Same as the exercise above, only now you separate your heels. Your toes remain attached together. |
| Starting position with the legs extended: | |
|---|---|
 |
13. Pull your feet towards your lower legs (dorsal flexion). |
 |
14. Same exercise as above only spread your toes. |
 |
15. Pull your feet only a small distance towards your legs, turning the soles so that they face each other. Knees are kept straight. |
 |
16. Separate your knees a bit. Then, pull your feet toward each other untill the big toes touch, without moving your heels. In doing so, pull your feet toward your lower legs. |
Most Commented Topics:
- Tags: Flat Feet Exercises
6 Responses to “Exercises for flat feet”
Leave a reply
About
Everything you want to know about Flat Feet. That's right. I'll try to post as much information on Flat Feet as possible: Shoes for Flat Feet, Exercises for Flat Feet, Flat Feet and Running, Flat Feet Pain and much much more. I started this blog to share with you my experience with an innovative orthotic for Flat Feet: The Posture Control Insoles. I really like the science behind them and decided to test them and post the results here - they turned out to be great. You can still find my posts on the Posture Control Insoles here, but in the same time I'll try to create the ultimate resource for your Flat Feet concerns. I hope it will turn out Ok. Any suggestions are more than welcome.
siddhartha
June 2nd, 2009 at 4:14 am
well i have develpoed excessive pronation from past three months due to prolonged standing which has resulted in mild arthropathy n swelling in the ankle joint.please advice me about the treatment.i have been using orthoheel soles for past one month but the swelling in the ankle joint has not subsided fully.do you suggest me to do these exercises right now?please suggest some treatment for swelling and mild arthropathy in the ankle joint
siddhartha
June 2nd, 2009 at 4:20 am
well i have developed swelling and mild arthropathy in my right ankle joint due to excessive pronation over past 3 months..i donot have flatfoot.i have been using orthoheel for past one month.there has been relief but the swelling has not subsided fully.please suggest some treatment n also advice if i should do the foot exercises as prescribed by you
Alex
June 2nd, 2009 at 3:32 pm
As I am not a doctor, I’m not going to suggest you do any particular exercise. These exercises are just re-published here and are not developed by me. They do strengthen the foot muscles somewhat, but in your case it might be a good idea to see a doctor and do something about the swelling. You can deal with strengthening your foot muscles with the posture control insoles or exercise…perhaps loosing some weight (if necessary) after your ankle is back to normal. Good Luck!
Jeremy
January 26th, 2010 at 12:33 am
Im 27 and had flat feet my whole life and never bothered me too much except for not being able to run really good(my feet bang and flop on the ground with no spring to them). i recently started training in martial arts again after about 5 years and they are consistently causing me bigtime problems now that im a little older… no spring in my feet, cant bounce. constantly getting tendon injuries and shin splints.. i cant seem to jog for more than 3 kilometeres without bruising my leg from the foot to the knee.. Im going to try these exercises and let you know how it goes… thanks!
Jo
June 27th, 2010 at 7:54 am
Very useful list. Looks like there’s a fair few on there I can try out. Going to see if I can keep remembering to do them each day and then maybe I’ll see a little bit of an improvement. I remember I use to do some different exercises when I was younger, given to me by the doctor. I can’t remember them exactly, but one involved putting my legs straight and getting another person to push my feet back, another one I had to lean against a door and lean forward. It was also helping the muscles in the backs of my legs which I was also told aren’t as flexible as they should be (why I have a preference towards small heels, but of course they don’t exactly help the problem.) I might print this and put it on my side as a reminder.
sarangaraj
July 9th, 2010 at 8:36 am
hi it is giving a detailed & good exercise