How to Correct the Arch of Flat Feet

If you suffer from a gradual or sudden pain in your feet, then you may have flat feet. You can spot flat feet easily when you look at the bottom of your feet. If you don't have a noticeable arch, then you may be wearing shoes that don't support the arches or possess a hereditary condition. Either way, you can correct the arches of your feet in most cases with different exercises or by wearing extra padding in your shoes.

Things You'll Need

• Towel
• Stick
• Shoes
• Insole support

Show More

Instructions

• 1

  Sit on a chair and place a towel on the ground with your feet on top of it. With your feet both at one end of the towel, grip the towel with your toes of one foot and use the other foot to hold down the towel. When you curl your toes back toward you, you should feel the bottom of your foot stretch. Repeat this process several times with both feet.

• 2

  Put your feet on a stick or similar object and try to touch your heel and toes on the ground at the same time. Do this exercise while sitting in a chair as well. If you don't have an object to put your feet on, then you can just put your heels on the ground and then try to touch the ground with your toes, keeping the middle of your foot off the ground.

• 3

  Walk barefoot over grass, sand or soft ground regularly. The soft ground allows your feet to bend more, which will exercise your arches. Avoid walking on concrete or hard ground because your feet won't stretch.

• 4

  Wear shoes that support the arches of your feet. According to Health Central, these shoes will make exercising easier and less tiring as they allow your feet to engage in a more normal motion. Flat feet make you work harder when you exercise so wearing shoes with an arch supporting insert will bring relief to your feet and help you correct your arches as you do normal exercises.

• 5

  Purchase shoe insoles or specially made socks designed to help correct flat feet. These products will lift the arch of the foot, but still provide the comfort you need when walking or exercising. They will help reduce the pain from your flat feet and build up your arches.