If your flat feet are causing you pain, certain exercises might help to relax the muscles along the bottom of your feet. Here are five exercises that can help ease the pain associated with flat feet in Media:

  • Spread the toes. These can be done sitting, standing, or lying down. Find a comfortable position and fan your toes out as wide as possible, making as much space as you can between each toe. Hold this pose for 10 seconds. Repeat this exercise 10 times on each foot.
  • Point the toes. Pick an object in the room and point your toes at it. Then flex your foot and hold it that way for five seconds and release. Do this 10 times on each foot. 
  • Walk on tiptoes. Stand on your tiptoes and walk around the room, trying not to let your heels touch the ground. Gradually increase the length of time until you can do this five minutes a day.
  • Side-of-the-foot toe stands. Stand with your (bare) feet shoulder-width apart. While bending your knees slightly, roll your feet outward so you are standing on the outer edges. Then, while keeping the weight on the outside of your feet, carefully rise up onto your toes until you feel a stretch in your arches. Hold for five seconds. Do this five times daily. 
  • Walk in the sand. Walking barefoot in the sand makes your feet work as they adapt to the ever-changing surface. It has been shown to improve muscle weakness in the feet and ankles.

Before you attempt to improve your foot problems at home, we urge you to have your condition evaluated by an experienced Philadelphia foot doctor. Call Healthmark Foot and Ankle Associates today in Media at 610-565-3668 or in Phoenixville at 610-933-8644 to set up a consultation. 

For more information on taking good care of your feet, click the link on this page for a FREE copy of our book The Foot Is Not an Island: Recognizing Vitamin D Deficiency & How to Correct It.

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