What Are the Best Exercises for Flat Feet?
Flat feet — or “fallen arches” — are more common than many people realise. Some people are born with a low arch, while others develop it later in life due to posture changes, injuries, muscle weakness, or simply spending long hours on their feet. Whether flat feet cause discomfort depends on how well the surrounding muscles are supporting the arch.
The good news? Most people can improve strength, stability, and comfort through the right exercises. Just like any other part of your body, the feet respond well to targeted training. Strengthening the muscles in and around the arch can help reduce over-pronation, improve your walking pattern, and relieve strain on the ankles, knees, and even lower back.
Below, we explore a range of exercises that help support healthy foot mechanics and may improve the way the arch functions over time.
Why Exercises Matter for Flat Feet
The arch of the foot acts like a spring — helping absorb shock and support body weight. When that arch collapses or flattens, the feet may work harder than they should. Muscles in the foot and lower leg are designed to support the arch, but when they are weak, the arch becomes even less stable.
Strengthening those deep foot muscles can:
Improve balance and stability
Support better alignment of the knees and hips
Reduce fatigue and discomfort during walking or sport
Encourage more efficient weight distribution across the foot
A growing body of physical therapy research suggests that exercises targeting the intrinsic foot muscles — the tiny muscles within the foot — may help maintain or improve arch height in people with flexible flat feet. Improvements usually happen gradually, but many people notice changes in comfort within weeks when they stay consistent.
Best Exercises for Flat Feet
1. Arch Lifts (or “Doming”)
This exercise teaches your foot muscles to activate the arch on demand.
How to do it:
Sit or stand with both feet flat. Keeping your toes and heel planted, gently draw up the middle of your foot to form a small arch. Hold, then relax.
Why it helps:
Builds strength and control in the muscles responsible for arch support.
2. Calf Raises
A strong calf helps support the rear of the arch and improves ankle stability.
How to do it:
Stand with feet hip-width apart. Slowly lift onto the balls of your feet, pause, then lower down.
Tip:
Start with both feet, progress to single-leg for more challenge.
3. Towel Scrunches
A simple move that targets the tiny muscles under your foot.
How to do it:
Place a towel under your feet while seated. Curl your toes to scrunch the towel toward you, then release.
Why it helps:
Improves toe strength and arch control during movement.
4. Marble Pick-Ups
A fun coordination exercise that teaches your toes to stabilise the arch.
How to do it:
Set out a few marbles (or small objects). Pick them up using your toes, one by one.
5. Heel and Toe Walking
Helps strengthen the front and back of the lower leg, improving dynamic arch support.
How to do it:
Walk on your toes for 10–20 steps, then on your heels for the same distance. Repeat 2–3 rounds.
6. Balance Training
Flat feet often come with reduced ankle stability — balance training targets this directly.
Try:
Standing on one leg for 20–30 seconds. Progress to uneven surfaces (like a pillow) or do gentle arm movements while balancing.
7. Foot Rolling (Massage)
Not everything has to be about strengthening — muscle tension also contributes to discomfort.
How to do it:
Roll a tennis or massage ball under the arch for a few minutes to release tight tissues and improve mobility.
What to Expect – and Be Patient!
Like any fitness routine, consistency is key. Most people benefit from:
3–4 sessions each week
Starting slow and building gradually
Combining exercises with supportive footwear
Checking in with a podiatrist if pain persists
Some flat feet are structural and won’t fully change shape — and that’s okay. The goal isn’t a “perfect arch”, but better comfort, movement, and quality of life.
Short Conclusion
With the right exercises, many people with flat feet can build stronger arches, improve balance, and move more comfortably day to day. Small improvements in foot strength can make a big difference in how your entire body feels.
Support for Healthy Feet in Sydney
At Podhills Podiatry, our Sydney team can assess your flat feet, create a customised exercise plan, and provide supportive solutions such as orthotics when needed. Our goal is to help you stay active, stable, and pain-free with expert care tailored to your lifestyle.
Book an appointment today and let Podhills Podiatry support your journey to stronger, healthier feet — right here in Sydney.