What Is the Best Treatment for Flat Feet?
Flat feet is one of the most common foot problems affecting adults. It occurs when the tendons... Read more
Popular Q&A
Can Flat Feet Be Turned Into Arches Through Foot Exercises?
Question
I have flat feet, and I'm wondering if there are there any exercises I can do that might help develop my foot arch?
—Submitted by Sasha from Clearwater, FL
Our Answer
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.
Disclaimer:
The above content is for educational or informational purposes only and is not intended to replace or augment professional medical instruction, diagnosis, or treatment. Read full disclaimer here.About the Author
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I have discomfort in my lower back and shoulders. Can improving foot shape and function help address these—and other—problems? What are the possible non-foot-related benefits of rehabilitating my feet?
Hi, Jill. Those are fantastic questions, and ones that get to the heart of why foot health matters far beyond the feet themselves. Your feet serve as the foundation for your entire body, influencing posture, movement efficiency, and even joint health. When your feet are strong, supple, and properly aligned, they provide a stable and responsive base that supports optimal biomechanics throughout your entire musculoskeletal system. On the other hand, if your feet are weak, misaligned, or constrained by conventional footwear, compensations arise—often leading to discomfort, imbalance, and even chronic pain in the knees, hips, and lower back.
One of the most profound ways foot health affects overall body alignment is through posture. When your toes are allowed to splay the way nature intended and your foot is permitted to sit flat inside the shoe or on the ground, your weight is distributed more evenly, and your body can maintain a more natural, upright stance. In contrast, footwear with elevated heels shifts your weight forward, causing an unnatural forward tilt that forces the rest of your body—particularly your pelvis and spine—to compensate. Over time, this misalignment can lead to issues such as anterior pelvic tilt, spinal tension, and joint wear that affects everything from mobility to long-term joint health.
Movement efficiency is another area where foot health plays a critical role. A well-functioning foot naturally absorbs impact, stabilizes your body, and propels you forward with minimal effort. But if foot function is compromised—whether due to arch collapse, toe misalignment, or reliance on overly supportive footwear—the body must work harder to move, often leading to inefficient gait patterns and increased strain on muscles and joints. Many common issues, such as knee pain, hip tightness, lower back discomfort, and even shoulder tension, can be traced back to compensatory movement patterns that stem from poor foot function.
Beyond biomechanics, foot health influences overall well-being in less obvious but equally important ways. Poor foot function can lead to reduced circulation, nerve compression, and even impaired balance, which affects everything from energy levels to confidence in movement. Conversely, strong, healthy feet promote better proprioception—the body’s sense of position and movement—which enhances coordination and reduces the risk of falls and injuries. In this way, foot health doesn’t just impact how you move—it affects how you feel and engage with the world around you.
Restoring natural foot shape and function is about more than just healthier feet; it’s about creating a ripple effect that improves the alignment, efficiency, and resilience of your entire body. By prioritizing foot health—through the use of foot-healthy footwear and other helpful footgear (including Correct Toes), foot-strengthening exercises, and mindful movement—you’re not only investing in stronger feet but also in a more balanced, pain-free, and active life. Your feet are the foundation of your body, and when that foundation is strong and properly aligned, everything above it benefits.
Yours in Foot Health,
Drs. Marty & Robyn Hughes