Do your feet ache after a long day? Do your arches collapse when you stand, or do your knees, hips, or lower back hurt for no clear reason? Flat feet (also called fallen arches or pes planus) are very common, and many people have them without any pain. But for others, flat feet can lead to tired, aching feet, heel and arch pain, and strain further up the leg.

The good news is that targeted exercises can strengthen the muscles that support your arch, improve how your feet and ankles move, and ease many flat-foot symptoms. This guide covers what flat feet are, the best exercises to try, shoe and orthotic tips, and when to see a physical therapist.

Quick answer: The best exercises for flat feet focus on strengthening the small muscles inside the foot and the muscles that support the arch, such as the short foot exercise, toe yoga, towel scrunches, and posterior tibialis raises. Add calf stretching, balance work, and hip strengthening for the best results. Exercises can reduce pain and improve function, but they may not change the shape of your arch.

What Are Flat Feet?

With flat feet, the arch along the inside of your foot is low or touches the ground when you stand. There are two main types:

• Flexible flat feet: The arch is visible when you sit or stand on your toes, but flattens when you stand. This is the most common type and is usually the kind that responds well to exercise.
• Rigid flat feet: The arch stays flat in all positions. This can be linked to joint or bone problems and should be looked at by a medical professional.

Flat feet can be present from childhood or develop later due to injury, overuse, weight changes, pregnancy, aging, arthritis, or weakness or dysfunction of the posterior tibialis tendon, which helps hold up the arch.

Common Symptoms of Flat Feet

Many people with flat feet never have symptoms. When they do appear, they can include:

• Aching or tired feet, especially after standing or walking
• Pain in the arch or heel
• Swelling along the inside of the ankle
• Feet that roll inward (overpronation)
• Shin splints or calf tightness
• Knee, hip, or lower back pain
• Difficulty with balance or fatigue during sports

For a look at other causes of foot pain, see our guide to pain on the outside of the foot.

When to See a Doctor First

Get checked promptly if you have:

• Sudden pain or a sudden change in the shape of your arch, especially on one side
• Significant swelling, redness, or warmth in the foot or ankle
• A foot that has become rigid or painful to move
• Numbness, tingling, or burning in the foot
• An inability to stand on your toes
• Diabetes or poor circulation along with a new foot problem

Note: in children, flat feet are normal in early childhood and usually develop an arch over time. If your child has pain, limping, or trouble keeping up with other kids, our team can help. See our children’s physical therapy page.

The 10 Best Exercises for Flat Feet

Do these exercises barefoot or in thin socks on a non-slip surface. Start with the first few and add more as your feet get stronger. Aim for 3 to 5 days a week. Mild muscle fatigue is normal. Sharp pain is not, so stop if it appears.

1. Short foot exercise (arch doming)

This is the foundation of arch strengthening.

• Sit with your foot flat on the floor.
• Without curling your toes, try to draw the ball of your foot toward your heel so the arch lifts, as if making your foot “shorter.”
• Hold 5 seconds, relax. Do 10 repetitions, 2 sets.
• Progress to standing, then single-leg standing.

Tip: Keep your toes relaxed and flat. If they claw, you are using the wrong muscles.

2. Toe yoga

• Stand or sit with your feet flat.
• Lift only your big toe while pressing your four small toes down. Hold 3 seconds.
• Then press your big toe down and lift the four small toes. Hold 3 seconds.
• Do 10 reps each, 2 sets.

This trains the control of the big toe, which plays an important role in arch support.

3. Towel scrunches

• Place a small towel flat on the floor and put your foot on one end.
• Use your toes to scrunch the towel toward you.
• Do 3 sets of 10 to 15 scrunches per foot.
• To make it harder, place a light weight on the towel.

4. Marble or small object pickups

• Place 10 marbles or small objects on the floor next to a bowl.
• Pick them up one at a time with your toes and drop them into the bowl.
• Do 2 rounds per foot.

5. Posterior tibialis raises (heel raises with the arch in mind)

The posterior tibialis muscle is one of your main arch supporters.

• Stand holding a counter with a small rolled towel or ball between your heels.
• Rise onto your toes while keeping your heels slightly turned in toward the towel, as if rising up the outside of the feet while pressing the heels together.
• Lower slowly over 3 to 4 seconds.
• Do 3 sets of 10 to 12.

6. Resistance band foot inversion

• Sit with your leg out in front and loop a light resistance band around the front of your foot, anchored to a sturdy object on the outside.
• Slowly turn the sole of your foot inward against the band, then return slowly.
• Do 3 sets of 10 to 15 per foot.

7. Calf stretches

Tight calves can pull the foot into a flatter position and increase the load on the arch.

• Stand facing a wall, one leg back, heel down, knee straight. Hold 30 seconds.
• Repeat with the back knee slightly bent to target the soleus. Hold 30 seconds.
• Do each 2 to 3 times per side.

Our guide to dorsiflexion and plantar flexion explains why ankle mobility matters for foot mechanics.

8. Single-leg balance

• Stand on one leg for 30 to 60 seconds, keeping your arch lifted and your knee pointing over your second toe.
• Progress by closing your eyes or standing on a folded towel or cushion.
• Do 3 rounds per side.

Balance work retrains the small stabilizing muscles of the foot and ankle. See also balance and fall prevention.

9. Glute bridges

Your feet are the base of a chain that runs up through your knees, hips, and back. Weak hips often let the knees fall inward and the arches collapse.

• Lie on your back, knees bent, feet flat.
• Squeeze your glutes and lift your hips, keeping your arches active.
• Hold 2 seconds, lower slowly. Do 3 sets of 12.

10. Banded side steps (lateral walks)

• Place a mini resistance band above your knees.
• Take small side steps in a slightly squatted position, keeping your knees pushed out over your toes.
• Do 3 sets of 10 steps each way.

This builds the hip stability that helps keep the leg and foot aligned. If knee or hip pain is also bothering you, see our pages on knee pain and hip and groin pain.

For more general foot strengthening ideas, check out our related article, Foot Exercises for Healthy Feet.

A Sample Weekly Routine

Start with 1 set of each and build up over 2 to 3 weeks. Most people need at least 6 to 8 weeks of steady practice to notice a change in strength and comfort.

Do Shoes and Orthotics Help?

Footwear plays a big role in how your feet feel.

• Choose supportive shoes. Look for a firm heel counter, a stable midsole that does not twist easily, and good arch support. Avoid flimsy flats and very flexible shoes.
• Replace worn-out shoes. Shoes lose support over time, often after several hundred miles of walking or running.
• Consider orthotics. Over-the-counter or custom arch supports can reduce strain and pain for many people with flat feet, and they work well alongside exercises. A physical therapist or podiatrist can help you decide what kind is right for you.
• Limit barefoot time on hard surfaces if it makes your feet ache.

Mistakes to Avoid

• Curling your toes during arch exercises. The goal is to lift the arch, not grip with the toes.
• Doing too much too soon. Tired feet need time to adapt.
• Ignoring the rest of the leg. The calves, hips, and glutes matter too.
• Relying on exercises alone when you have strong pain. A proper assessment can find what is driving the problem.
• Expecting a new arch overnight. Exercises can improve strength and comfort, but results take weeks to months.

When to See a Physical Therapist for Flat Feet

Consider an evaluation if:

• Foot, ankle, knee, hip, or back pain keeps coming back
• Exercises do not seem to help after several weeks
• You have swelling or pain along the inside of the ankle
• You are an athlete or runner who keeps getting injured
• Your child has painful flat feet
• You are not sure which type of flat feet you have

A physical therapist will examine your feet, ankles, and the way you stand, walk, and run, and then build a program for your needs. Not sure what to expect? Read First Time Physical Therapy? Here’s What to Expect, and see how long physical therapy takes.

How Town Physical Therapy Can Help

Your care may include:

• Physical therapy and rehabilitation: A progressive plan to strengthen the foot, ankle, and hips and improve how you move.
• Postural re-education: Training to improve alignment from the feet upward.
• Neuromuscular stabilization: Exercises that improve control and stability of the joints.
• Soft tissue mobilization: Hands-on work to ease tight calves and muscles around the foot and ankle.
• Sports physical therapy: Support for runners and athletes, including tips on preventing running injuries.
• Chiropractic care: Evaluation of the joints of the foot, ankle, and spine when they contribute to your symptoms.

Learn more on our foot and ankle pain page.

Frequently Asked Questions

Can exercises fix flat feet?

Exercises can strengthen the muscles that support your arch and often reduce pain and improve how your feet work. They may not permanently change the shape of your arch, especially in adults, but many people feel much better with consistent training.

What is the best exercise for flat feet?

The short foot exercise is often considered the best starting point because it directly trains the small muscles that support the arch. Pair it with toe yoga, posterior tibialis raises, and hip strengthening for the best results.

Are flat feet bad?

Not always. Many people have flat feet and never have problems. They only need treatment if they cause pain or affect how you move.

Can flat feet cause knee and back pain?

They can contribute. When the arch collapses, the lower leg often rotates inward, which may increase stress on the knees, hips, and lower back. Strengthening and good footwear can help.

Should I wear arch supports?

Many people with painful flat feet find arch supports helpful. They work best alongside exercises, and a clinician can help you choose the right type.

How long does it take to see results?

Most people notice better strength and comfort within 6 to 8 weeks of regular exercise, though it varies by person and by the cause of the symptoms.

Do flat feet go away?

Flexible flat feet in children often develop an arch with age. In adults, the arch usually does not fully return, but symptoms can often be well managed.

Get Relief for Flat Feet at a Town Physical Therapy Location Near You

You do not have to put up with aching feet or tired legs. Our therapists treat foot, ankle, and related pain at clinics across New Jersey. Find the closest office on our clinic locations page, including Paramus, Clifton, Maywood, Jersey City, and more.

Request an appointment and take the first step toward stronger, more comfortable feet.