When you glance at the soles of your feet, Flat feet are structural and can be easily seen. If you have no visible foot arch, this may be hereditary or from wearing shoes that did not support the arches. Foot exercises often recommended by health professionals to people with visibly flat feet or those with very shallow arches rebuilding the arches in the footbed one can begin with. If you have serious ankle, knee, low back or neck pain, it may be related to your flat feet and you should see a doctor for medical guidance.
Identify location of Arches on Feet
Identify where your arches are on your feet. Arches run along near the instep of the feet. Also, they run under the baseline of your toes, down the centre of the soles of your feet. A smaller arch will run near your heel.
Doing these simple exercises below consistently may help you rebuild your arches—these network of muscles—so that within a year, you may notice you have a visible arch in your feet.
Sit on the edge of it so your feet are easily flat on the floor and knees bent to a 90-degree angle and begin by sitting in a chair and come to a position. Place a thick towel flat in front of your feet so that both feet are fully on the towel. Grab the towel with your toes and roll the towel away from you. Doing so will call on five different networks of muscles on the bottoms of your feet: strengthening these muscles can help bring a functional arch back to your feet. You are required 2 or 3 times to repeat this rolling exercise.
Near your chair, a handful of large marbles is scattered. Sitting in the chair, use one foot to grasp one marble at a time and drop it into a small bucket nearby. A small pile of marbles in the bucket is continued until you have moved. Repeat to the second foot. Do once more for each foot. Doing this enables you to articulate all the muscles in the foot that will literally bring the "spring back into your step."
Hip-width distance apart, stand up from your chair and set your bare feet flat on the floor. Imagine that you are standing at the beach with sand below your feet. Lift the toes of your right foot and imagine you are grabbing as much sand under your foot. Grab hold of the sand and release it. Lifting, grabbing and releasing action is continued for 30 seconds. To strengthen weakened muscles, often ignored muscles are getting a workout. You may notice that the muscles on the sole of your feet get tired. Repeat to the second side.
Shoes to be used
Wear ergonomic shoes that support your arches and cup your heels fully. Shoes that are completely flat in the footbed, nor Flip flops do this.
Women's shoes with a heel higher than 2 inches tend to be less ergonomic. They create an exaggerated curve in the low back (lordosis) and they tilt the pelvis forward into an anterior tilt. It thrusts the head forward, creating compression in the neck. It overstretches the plantar fascia that runs along the soles of the feet. High-heeled shoes can create too high an arch.
To help rebuild your arches, wear clogs to exercise your feet. Clogs exercise your legs, too. Nurses, chefs, waitresses and others that stand on their feet all day wear Clogs for their protection.
The toes are made to grip the footbed with Well-designed clogs keeping the feet healthy by "forcing". The network of muscles are strengthened to preserve the arches in the feet remain engaged and stretched.
Kick your high heels off your feet when you are seated at your desk and move your feet over a "footsie roller if you choose to wear high heels to work. They stretch the plantar fascia muscles on the soles of your feet with these foot rollers which are usually made from ridged wood. To "repair" your arches from wearing those high heels, later, remember to do at least one of the above exercises.
If it is difficult to walk comfortably because of your fallen arches, see a podiatrist or a physical therapist.