How to Get an Arch in Your Feet

Last updated on January 1st, 2022

Flat feet are now a common problem of many Americans, and right now, 1 in 10 peoples are a victim to it. Flat feet are usually known as collapsed or fallen arches. However, there are several reasons behind this unique foot condition. The reasons include obesity, arthritis, injuries, arthritis, and more. Pregnancy, aging, and genetics are can also lead you to flat feet. When this flat foot occurs, you will feel more pain and greater impact than ordinary peoples.

So, before things get out of control, you need to find out how to get an arch in your feet.Your feet are the most important part of your body. And that’s why it is crucial to take proper care of them. If you somehow fall victim to flat feet, your entire life cycle will change. The painful impacts won’t let you do your regular works properly and often make you suffer a lot. That’s why you need to take proper steps to prevent this issue.

Don’t worry; even if you have already become a victim of the flat feet issue, you can prevent them with some simple and easy exercises. So, let’s have a look at them!

How to Get an Arch in Your Feet

How to Get an Arch in Your Feet

Treating a flat foot is also helpful for your entire body. It can bring your entire body into proper alignment and help you to correct the issues. So, these exercises will not only help you to get an arch, but they will also rebuild your tissues. Great, isn’t it?

1. Heel Stretches

  1. Select a chair, a railing, or a wall and stand with your hand on them. Make sure to do this at your shoulder or eye level.
  2. Bring one leg forward while extending the other leg behind you.
  3. Now, give both of your legs a firm press into the floor.
  4. Make sure to keep your spine straight and bend your front leg. At this position, push yourself into the wall or support so that you feel a stretch in your back leg.
  5. Okay, now stay in this position for 30 seconds and continue this four times for each side.

2. Golf/tennis Rolls

Yes, a simple tennis or golf ball can help you get an arch. Just follow the steps below:

  1. Simply sit on a chair and put a tennis or golf ball under the right foot.
  2. Make sure to maintain a straight spine during this time. Roll the ball under your feet while paying full attention to the arch.
  3. Continue this process for 2-3 minutes, and after that, forward the ball to the other foot.

3. Calf Raises

Calf Raises
  1. Lift your heels as high as possible while standing on the ground or a high place
  2. If you need additional support, you can use a chair or the wall for this.
  3. Hold yourself up for 5 seconds and once you complete that, go down to the floor.
  4. Make sure to do this 2-3 sets at least where 15-20 repetitions should be included.
  5. After that, hold the upper position and then continue the pulse-up process for 30 seconds

4. Towel Curls

This is very easy.

  1. First of all, sit on a chair and keep a towel under your feet.
  2. Now, use your toes to scrunch up the towel. Make sure to root your heels while you are curling your toes.
  3. Now, press your toes firmly.
  4. Continue this process for few seconds. And after that, release it.
  5. While you are doing this, make sure to keep your foot’s ball pressed right on the floor or that towel you have used.
  6. Do at least 2-3 sets where each set should include 10-15 repetitions.

5. Toe Raises

There several variations of this exercise. You can select your preferred one.

Toe Raises
  1. Stand on your feet and press your right big toe and then try to lift up your other four toes
  2. Then use your four toes to lift up your other toes.
  3. Hold yourself in this position for 5 seconds and do this 5-10 times
  4. Once you complete this, do the same on your left foot.

Frequently Asked Questions

Can You Increase the Arch in Your Foot?

Your arch is the curved area where your foot meets your leg. It’s a natural shape that can’t be changed, but you can increase it by strengthening and stretching your foot muscles.

If you want to strengthen your foot muscles and make them stronger, you should do calf raises on a flat surface with a slight incline or work on balancing exercises like heel drops or standing on one leg while holding the other up in the air.

If you’re looking for more permanent changes, then orthotics might be right for you. Orthotics are custom-made inserts made of various materials that help relieve pain and improve posture by correcting problems with the way your feet hit the ground.

Can Flat Foot Be Cured?

Yes, the flat foot can be cured. A flat foot is a common condition where the foot’s arch flattens, which can cause discomfort when walking or running. There are many flat-foot causes, including genetic factors, age, obesity, and prolonged standing or sitting. However, it can also occur due to an injury or inflammation.

The most effective way to cure flat feet is by using orthotics that help in realigning the body’s weight-bearing bones with the rest of the skeleton. A good idea would be to purchase these from your local pharmacy, as they will offer a variety of different types of insoles depending on your needs and personal preferences.

Why Don T My Feet Have an Arch?

Many different factors may cause flat feet. The most common causes of flat feet are:

  1. 1The first reason is an abnormal foot structure that is caused by genetics or congenital disorders like pes cavus and pes planus.
  2. Flat feet can also be caused by the degeneration of ligaments in the arch, which can result from a condition called “postural stress.”
  3. It can also be caused by a tight Achilles tendon or calf muscles due to poor muscle balance in the foot, which leads to shortening of the Achilles tendon and over-pronation (a flattening out of the foot).
  4. If you have high arches, it could be because your foot has a lot of flexibility, so there isn’t enough support for your arch; this would require orthotics or custom inserts to correct this issue.

Is Walking Barefoot Good for Flat Feet?

Walking barefoot is a great way to strengthen your feet and improve the health of your toes. It can also help prevent some foot problems, such as calluses and blisters.

Some people might have flat feet or a condition called hallux valgus, which causes the big toe to be drawn inward toward the other toes. Walking barefoot strengthens the muscles in your feet and can correct this condition by putting more pressure on the outside of your foot, keeping it from folding inward.

However, there are some precautions you should take before walking barefoot:

  1. When you first start walking barefoot, make sure that you use shoes with a lot of cushioning for shock absorption so that you don’t end up with sore joints and muscles.
  2. If you walk without shoes regularly but still experience pain or discomfort when doing so, it may be due to shoe-related injuries like plantar fasciitis (painful inflammation of the ligament connecting your heel bone to your toes). If this is what’s causing the problem for you, consider wearing proper shoes when going out for walks rather than going barefoot altogether.


Perform the above exercises accordingly, and you will feel the difference within a short time. Hopefully, you have learned how to get an arch in your feet.

You may read also – Are Fitflops Good for Flat Feet

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