Can Flat Feet Be Turned Into Arches Through Foot Exercises?

In most cases, yes! In our experience, we’ve found that a combination of certain foot exercises and proper foot and toe positioning is a helpful and effective way to build or restore your main foot arch.

Many people who have flat feet benefit from exercises that return the big toe to its normal anatomical position; that is, splayed away from the second toe and in line with its corresponding metatarsal bone. Proper toe orientation can usually be achieved with gentle stretching, the use of Correct Toes toe spacers, and the wearing of men’s or women’s footwear that’s widest at the ends of the toes. A foot on a flat surface (such as in footwear without heel elevation or toe spring) and with toes splayed provides the foundation for a strong arch, even if the arch is lower than what’s considered “normal.”

Low, medium, or high arches can all be healthy and structurally sound; the height of the arch matters less than how the arch is “supported.” A foot arch will usually support itself when both ends of the arch are on a level plane and the toes are spread out. With the foot and toes in this configuration, simple weight-bearing activity (e.g., standing, walking, running, etc.) can, over time, help build a beautiful foot arch that functions the way nature intended. Strengthening the intrinsic foot muscles is another helpful way to achieve this goal.

You can read more about flat feet and natural approaches to strengthening foot arches here.