How to Improve Arches

There are more than 18 muscles in the arch of your foot alone; working these muscles can sometimes improve an arch's elevation. Whether you suffer from flat feet that cause you pain or want to improve your ballet dancing, there are several things you can do to work out your arch muscles.

Instructions

• 1

  Go barefoot as often as possible. Shoes, especially those that don't properly support your arch, reduce the amount of work your foot muscles need to do. Weakened foot and arch muscles lead to fallen arches. Going barefoot whenever possible works the arch and foot muscles, strengthening them and raising the arches back up. Walking or running barefoot also helps.

• 2

  Consider using arch supports. If your arches are causing you pain, consider purchasing shoes with built-in arch supports or using inserts in your existing shoes. Arch inserts can be purchased at most drug, sporting goods and shoe stores. You can also get custom-molded orthotics from your podiatrist. Inserts and orthotics elevate your arches, relieving pain and helping your arches return, at least while you're wearing them, to a normal shape and height.

• 3

  Work your arch muscles. One of the best exercises for your arches is an exercise used by ballerinas. Sit with your legs stretched out in front of you. Point your toes and feet and hold for several seconds. Next, keeping your foot pointed, flex just your toes. Hold the position for several seconds; then point the toes once again. Repeat at least 10 times.

• 4

  Stretch your calf muscles. Many medical professionals believe that shortened Achilles tendons may contribute to flat feet; the best way to lengthen them is to stretch your calf muscles. Lean against a wall and bring one foot up with the knee bent (think of the position you move into when doing a lunge). While in this position, move the lifted foot back and all the way to the ground; hold the position for 10 seconds. Repeat this stretch several times on each foot. If you're doing it correctly, you'll feel the stretch in your calf muscles.