Exercises for arches that have fallen
Fallen arches are caused by a lack of support in the middle of the foot, between the heel and the toes. They can cause your feet to become fatigued, uncomfortable, achy, or swollen, as well as affecting your back and legs.
But don’t worry, we’re here to assist you. If you do these exercises a few times a week, your muscles will get stronger and more resistant to collapse.
- Lie on your back and do outer foot twists. Bring your forefeet up and in front of you (big toes towards each other). Raise and extend your forefeet (big toes away from each other). Bring your feet back to the center.
- Sit on a chair and do inner foot twists. Bring your foot closer to your body’s midline. Return and repeat the process.
- Forefoot lifts: Sit up straight in a chair, feet slightly apart and heel on the ground. Raise your forefoot as high as you can without hurting yourself. Return to the starting point and repeat the process.
- Separate toe lifts – Sit barefoot in a chair. Lift the big toe with one foot and push the other four toes into the ground with the other. Then, with your big toe pressed into the ground, elevate and splay the other four toes. Rep the process.
- Full toe lifts – Stand with your feet together and lift the inside of your foot off the ground. While keeping your weight on your heel, lift the forefoot as high as you can. Rep with the other foot.
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