6 Strengthening Exercises for Flat Feet

When you have flat feet, there is little to no arch in one or both feet. The sole of your foot may come into complete contact with the ground. Also called pes planus or fallen arches, flat feet is a fairly common condition affecting roughly 26% of the population. It can be hereditary, or it can develop over time.

In fact, most people have flat feet as children but will often develop arches by age 5 or 6. Others will develop them as they get older. Experts say the following can also cause flat feet:

• Stretching and tearing of the posterior tendon (which supports your foot and holds up the arch) with overuse, causing arches to fall

• Overweight or obesity 

• Pregnancy

• Conditions including diabetes and rheumatoid arthritis

• Advancing age

You may notice a bump on the inside of your foot and have difficulty lifting your heel. Other symptoms of flat feet include foot and ankle pain and swelling. But some people might not have any discomfort. Flat feet can also stress your knees and hips, causing pain or injuries. The condition may put you at risk for ankle sprains, plantar fasciitis, bunions, and shin splints. Treatment might include exercises for flat feet that stretch and strengthen foot, calf, and ankle muscles. 

What are the best exercises for flat feet? 

Targeted exercises for flat feet help strengthen the muscles that support your arch. They have been shown to improve foot alignment and prevent the progression of flat feet. Hip- and ankle-strengthening moves can also help. 

With your doctor's OK, you can perform the following exercises for flat feet at least three times per week.

1. Banded ankle adduction

The banded ankle adduction exercise strengthens the posterior tibialis muscle, which helps support the arch in your foot. Strengthening this muscle may improve the arch in people with flat feet. You'll need a resistance band for this exercise. 

• Step 1: Sit on the floor with your legs straight in front of you. Your back can rest against a wall or another sturdy surface.

• Step 2: Loop a resistance band around the ball or sole of one foot. 

• Step 3: Hold the ends of the band with one hand.

• Step 4: Pull the band until it is tight, keeping your heel stationary on the floor. Turn your foot in and then back to the starting position.

• Step 5: Pull the band tighter if you don't feel resistance against the band as you move your foot in. Or use a tighter band for this exercise. 

• Step 6: Perform 2-3 sets of 15-30 repetitions on both feet. 

2. Foot doming

Foot doming (also called arch lifts or "short foot") helps strengthen the intrinsic foot muscles. These small muscles help stabilize your feet and support your arches. 

• Step 1: Stand with your feet hip-width apart. Keep your feet relaxed.

• Step 2: Keep your heels and toes on the floor and roll your weight to the outside while raising the arch of your foot. This will create a dome-like shape under your arch. 

• Step 3: Hold this position for 5 seconds and then relax to the starting position.

• Step 4: Perform 3-5 sets of 20 reps on each foot.

3. Towel scrunch

The towel scrunch exercise is another strength-building move for small, intrinsic muscles.

• Step 1: Sit in a chair and place a small towel under your feet.

• Step 2: Keep your heels stationary and curl your toes to scrunch the towel, moving it closer to you. 

• Step 3: Scrunch the towel with your toes 15 times, ensuring that your heels do not move. 

• Step 4: Repeat for 2-3 sets.

4. Banded clamshell 

The clamshell exercise strengthens the gluteus medius muscle in your hip. It might seem strange that hip exercises can help flat feet. But experts say that the gluteus medius directly affects foot alignment. A study found that a foot- and hip-strengthening exercise program was more effective than a foot-strengthening program for flat feet. 

The banded clamshell takes the exercise to the next level by adding resistance. 

• Step 1: Lie on your side with your head resting on your hand. Put your other hand in front of you for support.

• Step 2: Place a resistance band around your legs, just above your knees. Your legs should be bent and stacked on top of each other.

• Step 3: Keep your heels together as you lift your top leg, separating your knees. You should feel the resistance from the band as you open your knees.

• Step 4: Hold briefly before lowering your leg to the starting position.

• Step 5: Do 2-3 sets of 15-30 reps on each side.

5. Heel and toe walking 

Heel and toe walking works muscles that support your foot and ankle, including calf and foot arch muscles. 

• Step 1: Stand with your feet together. Lift the toes of both feet off the floor, resting your weight on your heels.

• Step 2: Walk on your heels for 15 to 20 steps.

• Step 3: Stand on your toes, lifting your heels off the ground.

• Step 4: Walk on your toes for 15 to 20 steps. If you feel off-balance, hold a stable surface nearby for support.

• Step 5: Repeat this sequence 3-5 times.

6. Standing calf stretch

The standing calf stretch lengthens the calf and promotes ankle and foot flexibility and range of motion.

• Step 1: Stand about arm's distance away from a wall. Place your hands on the wall at shoulder level. 

• Step 2: Step one foot back. Your back leg should stay straight, with your foot flat on the floor. Bend your front leg slightly. (You will be in a lunge position.)

• Step 3: Lean forward, keeping your back leg straight and your foot on the floor. You will feel a stretch along the back of your leg.

• Step 4: Hold for 15 seconds.

• Step 5: Repeat 3-5 times before switching to the other leg. 

What are the best treatments for flat feet? 

Children often outgrow having flat feet, and treatment is rarely required. Adults only require treatment if having flat feet causes them pain or injuries. Talk to your doctor about proper treatment if you are experiencing foot, ankle, knee, or hip pain with flat feet. A physical therapist can also be helpful if home exercises aren't working. 

You should also get medical attention if you experience foot swelling or redness. In addition to exercise, the following treatments may also be helpful for those with flat feet.

• Foot orthotics — such as a foot pad or shoe insert — are often recommended to support the arch and promote foot alignment. But according to a 2021 review, evidence on the effectiveness of orthotics for flat feet is lacking. Talk to your doctor to see if foot orthotics are right for you. 

• Shoes with a wide toe box allow your toes to spread. That may reduce pressure on your forefoot. Motion-control shoes — also known as high-stability shoes, designed to hold your foot firmly in place — may also be helpful. 

• A short dose of non-steroidal anti-inflammatories (NSAIDS) can help reduce pain and inflammation.

• Rolling a tennis ball along the sole of your foot may help increase blood flow and reduce pain.

• Surgery is rarely required unless you have a tendon tear or bone deformity.

What makes flat feet worse? 

Let your pain be your guide. If you have pain during high-impact activities — such as running or jumping — you may need to modify your routine. That might mean temporarily switching to low-impact activities, such as swimming, biking, or using an elliptical. But if you don't have foot pain, you can continue your usual activities and exercises. 

Avoid wearing high heels, flip flops, or shoes with a pointy or narrow toe for extended periods. These shoes provide little arch support and may increase pressure on your feet. Opt for supportive shoes with a wider toe box, especially when standing or walking for long periods.

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

Our editorial standards

Meet our experts