How to Loosen Up the Arch in Your Foot

Foot arch pain, tenderness or tightness can affect anyone, but athletes, dancers, high-heel wearers, and people born with flat feet or high arches are particularly at risk. Depending on the cause and nature of your discomfort, resting the feet, wearing comfortable shoes, or using shoe inserts called orthotics, may help. The American Orthopaedic Foot and Ankle Society recommends doing regular foot exercises to keep feet flexible and pain-free.

Things You'll Need

• Washcloth
• Golf ball
• Towel
• 20 marbles

Show More

Instructions

• 1

  Massage the underside of your feet with your hands and fingers to relieve muscle aches and cramps.

• 2

  Apply a hot compress using a washcloth soaked in warm water to your foot arch to relax the muscles.

• 3

  Roll a golf ball back and forth under your feet on a flat surface to relieve arch strain or foot cramps.

• 4

  Place a towel flat on the floor in front of you. Scoop up the towel and pull it towards you using only your toes. Relax your toes. Reposition the towel and repeat the exercise a total of five times.

• 5

  Place 20 marbles on the floor. Pick up the marbles one by one and place them in a bowl or another receptacle using only your toes. Continue in this way until you have picked up all of the marbles.