2 Exercises to Lift and Strengthen Your Arches (Flat Feet)

Today's video covers exercises that can be used to lift and strengthen your arches and can help with flat feet. While a flat or pronated foot isn't necessarily a problem, if you have pain on the bottom of your foot or have noticed that your arch is collapsing over time, the exercises in this video will likely be helpful. The two exercises in this video, target the intrinsic foot muscles, which are located in the arch of the foot under the plantar fascia.

Here are the exercises:

1. Short Foot Curl
2. Towel Curl

Please let me know if you have any questions!

[carpepedes]

I’ve been trying to get better and better at these arch crunches. Thanks for having very nice-looking healthy bare feet and for sharing the tips! I’ll keep practicing!

[carboncrank]

Finally saw someone who told me I probably can't get my glute to fire because of near flat foot on my right. I have terrible lateral flexion dipping to the left and my right pelvis is sunken. Seen about 7 PTs. Millions of glute bridges and clam shells. Nothing...

Finally had some sharp pain on the big toe hallux pinch callus I've bad for years racing bikes and saw I may need more arch support.

Hopefully this helps.

[durangovender]

Thank you. I really appreciate your information. It is really helpful

[rayj.]

Thanks for the vid. I'll be trying those excercises out.

[SRJ]

I've seen so many videos for lifting the arch and yours was the first one that help me understand the mechanics when you said to "crunch the muscle under the arch". That makes so much sense to me now. Thank you. 😊😊 I have plan of fasciitis and fallen arches probably due to flat feet so this is helping me out quite a bit.
Not easy to do but I feel it helping with my arch pain.

[azinaz]

This is bringing me some relief- thank you!

[nalus]

How often should we be doing these?? Thanks

[adnankasofi]

For how many sets we need to have for the second excercise the curl towel one?

[Specialboredom]

Pure brilliance towel into arch and start over works better

[lg]

I have flat feet and I’ve noticed a bunion growing on my left foot after wearing the wrong shoes with narrow toe boxes and narrow socks. I’ve now switched to toe socks but I need to sort my shoes out. I hear so many different opinions my mind boggles between shoes like Birkenstock men’s sandals with wide toe box, arch support and running shoes with zero drop cushioned soles and wide toe box and arch support. OR barefoot shoes like LEMS Primal 2’s. What I’ve noticed though, I’m walking barefoot in my home, on laminate flooring and bathroom tiles, sometimes when I stand for a long time the next day my left calf muscle will feel tight, like the blood flow is restricted and I’m not sure if that’s because standing barefoot with flat feet causes that or it’s my bunion. Either way when I use a lacrosse massaging ball it helps and stretching alongside strengthening exercises you mentioned helps loosen out my calf muscle.

[MonicaM]

I'm flat footed on both feet, I'm gonna try the towel trick but I hear tennis balls help formation. We'll see if it works 🎾👣

[danielcaha]

Hello, so if i will do this twice a day 20x on each leg (80x when combined), i should start seeing results like maybe in a month?

[aghatsh]

What kind of exercises are for a transverse flatfoot ?

[thomasromeni]

Hi. I have plantar fasciitis with pain in the m. Abductor Hallucis. Can I do the exercises without further ado and can I do the second exercise without a towel? Greetings from Germany, Thomas.

[jasminej]

I heard your age when u bent down lmao hello 40’s and thanks for the advice will definitely implement this into my daily stretches if this is advisable

[totdsnt]

Great video, I just have a small question, how many repetitions and how many sets
For each exercise and whether to do them every day and for how long?

[kimalonzo]

If you have flat feet, is it better to go barefoot a lot to strengthen your feet or wear shoes with arch support all the time. Would the feet depend on the arches too much and not strengthen?

[Bellaei]

He reminds me of Stuart 😩 but good tips

[carNme]

in how many days my flat feet will be treated by doing these exercises
it's very urgent if someone knows reply me quickly please

[yungstahotmail]

My right foot has no arch, so it affects my low back