Best Exercises for Flat Feet

November 3, 2026

Plenty of people have flat feet and never give them a second thought. For others, flat feet mean arches that ache by the end of the day, feet that tire quickly, or a nagging sense that their ankles roll in.

The right exercises can help. Not by magically building a new arch, but by strengthening the small muscles that hold your arch up, so your feet cope better with a full day of standing and walking. This guide shows you which exercises are worth your time, how to do them properly, and how to build them into a routine you’ll actually stick to.

About 10 minutesa day is enough to make a difference

Bare feet and a bandplus a wall and a chair for balance

Six weeks or moreof regular practice before you judge it

The short answer

The most useful exercises for flat feet are the short foot exercise (gently lifting your arch without curling your toes), heel raises, toe yoga, a resistance-band ankle exercise and a daily calf stretch. Done regularly for at least six weeks, they can improve strength, balance and comfort. The NHS is clear that exercises and insoles won’t change the shape of your feet, but they can help with pain and stiffness.

Two-minute check
The five exercises
How long it takes
Exercises and insoles
When to see a GP
FAQs

First, a two-minute check

Before you start, find out what kind of arches you have with the wet footprint test. Wet the sole of your foot, stand normally on a piece of card or a dark towel for a few seconds, then step off and look at the print.

Wet footprint test showing three arch types: a high arch with a thin strip between heel and ball, a medium arch with a clear curve, and a low or flat arch where almost the whole sole shows

High archYou’ll see the heel and the ball of the foot, joined by a thin strip or not joined at all. High arches tend to need cushioning more than arch strengthening.

Medium archA clear curve along the inside, with roughly half the arch area showing.

Low or flat archAlmost the whole sole shows, with little or no curve on the inside. This guide is written for you.

See a podiatrist before starting if: there’s no arch in any position (your feet may be rigid), your feet have only recently become flat, one foot is flattening more than the other, or the inside of your ankle is painful or swollen. The NHS advises seeing a GP if you didn’t have flat feet before, or if your feet are painful, stiff, weak or numb.

The five exercises

Do these barefoot, on a firm floor. Move slowly, and stop if anything causes sharp pain.

Short foot (the arch lift)

The one to master first. Research reviews have found it’s the most effective exercise for training the small muscles under the arch.

Short foot exercise: a flat foot resting on the floor, then the same foot with the arch lifted and the toes kept flat

HowSit with your foot flat on the floor. Without curling your toes, gently draw the ball of your foot towards your heel, so your arch lifts and your foot gets slightly “shorter”. Hold, then relax.

RepsHold for 5 to 10 seconds, 10 times, on each foot.

Feel itA gentle working sensation under the arch.

Common mistakeScrunching your toes. Keep them long and relaxed on the floor; it’s a small, subtle movement.

Heel raises

Strengthens your calves and the muscles that support the inside of your ankle.

HowStand holding a worktop or chair. Rise slowly onto your toes, keeping your weight over your big toe rather than letting your ankles roll outwards, then lower slowly.

Reps2 sets of 10 to start, building to 3 sets of 15.

Feel itIn your calves, and around the inside of your ankle.

Common mistakeRushing. Take about 3 seconds up and 3 seconds down.

Toe yoga

Trains the small muscles in your toes and arch to work independently.

HowSitting or standing, lift your big toe while keeping the other four on the floor. Then swap: press your big toe down and lift the other four.

Reps10 of each, slowly.

Feel itSmall muscles in your toes and arch working.

Common mistakeExpecting it to be easy. Most people find it awkward at first, and it improves with practice.

Resistance band ankle turn-in

Physiotherapists often use this to work the muscle along the inside of your shin, which helps support the arch.

HowSit with your legs out in front of you. Loop a resistance band around the ball of your foot and anchor the other end to the outside (round a table leg, or held by your other foot). Turn your foot inwards against the band, then slowly return.

Reps2 to 3 sets of 12.

Feel itAlong the inner side of your lower leg and ankle.

Common mistakeMoving the whole leg. Keep your knee still and let only your foot turn.

Calf stretch

Tight calves are common with flat feet and pull the foot into a flatter position.

HowHands on a wall, one foot behind the other. Keep the back leg straight and the heel down, and lean forward.

RepsHold for 30 seconds, 3 times on each leg, every day.

Feel itIn the back calf.

Common mistakeLetting the back foot roll inwards. Keep it pointing straight ahead.

What about towel scrunches? Picking up a towel with your toes is a popular exercise and it won’t do any harm. But it mostly works the toe-curling muscles, so the short foot exercise is a better use of your time if you’re short of it.

How long until it helps?

Give it at least six weeks. A 2024 review of the short foot exercise found that changes in arch measurements only showed up in programmes lasting longer than six weeks, and the authors called for bigger studies. Many people notice their feet feel less tired sooner than that, but think of this as a habit rather than a quick fix.

Exercises and insoles work well together

Exercises build strength over weeks. Insoles give your arches support from the very first day, which helps if you’re on your feet for long shifts. The NHS lists both shoe insoles and foot exercises as treatments for flat feet that are causing problems.

Flat foot standing on a ZakSole insole with the firm arch support and deep heel cup highlighted

Support while you get stronger

If your arches ache by the end of the day, an insole with firm arch support and a deep heel cup can take some of the load while the exercises do their work. Our Flat Feet Insoles are designed for this, and they’re trim-to-fit for trainers, work shoes and boots.

See Flat Feet Insoles

When to see a GP or podiatrist

Get your feet checked if:

your feet are painful, stiff, weak or numb
you often sprain your ankle or injure your feet
your feet have recently become flat, or one foot is flattening more than the other
the inside of your ankle is painful or swollen
exercises make your pain clearly worse

In many areas you can refer yourself to an NHS podiatrist without seeing a GP first. Ask at your GP surgery or check its website.

FAQs

Can exercises fix flat feet?

Exercises can’t give you a permanent new arch. The NHS says they won’t change the shape of your feet. What they can do is strengthen the muscles that support your arch, which often means less aching, better balance and feet that cope better with long days.

What is the best exercise for flat feet?

The short foot exercise is the one most worth learning. You gently lift your arch by drawing the ball of your foot towards your heel, without curling your toes. Research reviews have found it’s the most effective way to train the small muscles under the arch. Heel raises and calf stretches round out a good routine.

How long do flat feet exercises take to work?

Plan on at least six weeks of regular practice. Research suggests that’s roughly when measurable changes start to appear, although many people feel less tired and achy before then.

Do insoles help flat feet?

They can, especially if your arches ache after long days. Insoles with firm arch support and a deep heel cup take some of the load straight away, while exercises build strength over weeks. The NHS lists both insoles and foot exercises as treatments for flat feet that are causing problems.

Is it bad to have flat feet?

Usually not. Lots of people have flat feet and never have any trouble. The NHS says there’s no need to do anything if flat feet aren’t causing problems. It’s only worth acting if your feet hurt, feel weak or stiff, or have changed shape.

Are flat feet exercises suitable for children?

Most young children have flat feet, and arches usually develop as they grow. If your child’s feet aren’t painful and they’re not tripping a lot, there’s normally no need for exercises or insoles. If they complain of pain, speak to a GP or an NHS podiatrist.

Sources

This article is for general information and isn’t medical advice. Speak to your GP, a physiotherapist or a podiatrist if your feet are painful or changing shape.

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Best Exercises for Flat Feet

The short answer

First, a two-minute check