Flat feet can cause a ripple effect of discomfort affecting everything from your ankles to your lower back. While supportive shoes and insoles are essential, strengthening and stretching exercises can make a significant difference in managing the condition and improving mobility.

One of the most effective ways to support flat feet is by strengthening the muscles in your arches and ankles. Simple exercises like toe curls, where you scrunch a towel with your toes, or heel raises, which involve lifting your heels while keeping your toes on the ground, can build strength and stability.

Arch lifts are another great move stand with your feet flat, then try lifting only the arches without curling your toes or shifting your weight. These small motions activate important muscles that help maintain better foot posture over time.

Stretching is just as important. Calf stretches, Achilles tendon stretches, and plantar fascia rolls using a tennis ball or foam roller help relieve tension and improve flexibility, reducing stress on your flat arches.

While these exercises can support long-term improvement, daily relief often comes from adding structure and support inside your shoes. That’s why combining exercise with the use of specialized insoles is so effective.

By pairing daily movement with proper support, you can reduce pain, improve your gait, and give your feet the strength they need to carry you comfortably through the day.