The below exercises will help to manage your flat feet possibly without the need for orthotics.
Flat feet (or pronated feet) is a common problem. Many people don’t get any pain from their flat feet, but they could be causing some of your ankle, knee, hip or back problems.
It’s important to do the below exercises to stretch out the tightness caused by having flat feet and to strengthen the arch of the foot.
Having flat feet means you have less shock absorption, leading to more pressure being put onto your achilles, calf, knee, hip or even your back. If your feet aren’t shock absorbing than something else needs to, leading to overloading somewhere else, especially if you play a running sport.
Do the exercises 3 times per week. Hold the stretches for 1 minute. For the strength exercises do 2 sets of 10 repetitions.
Ensure there is no pain during or after the exercises. If there is, then cease immediately and seek our help.
Arch muscle strength exercise
Sit down and cross your involved foot over the other thigh.
Wrap a band around your foot.
With your hands, raise your foot up.
Lower the foot back to the starting position slowly against the pull of the band.
Toe curls