VIDEO: Exercises against flat feet with the tennis ball

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If you have flat feet, your muscles are not developed to provide adequate support for the longitudinal and transverse arches. A few exercises can help to alleviate the flat feet, but they usually won't resolve completely.

Exercises for the foot muscles

You can do the exercises either standing or sitting. It is only important that you do not wear socks so that the receptors on the feet are not irritated.

  1. Place the foot with the heel on a tennis ball and, with a little pressure, roll to the tip of the toe and back. Try to work through the entire sole of the foot, i.e. to roll in several lanes.
  2. Put the ball between them Feet and now try to clamp it in and lift it with your feet that are not bent, i.e. with the inner edges of your feet.
  3. Then bend your feet so that you can "grab" the ball with the soles of your feet and pick it up. Try to grab it with several points on the soles of your feet.
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  4. Place one foot behind the ball and use the other foot to roll it onto the top of the standing up flat foot and back down again. Do this exercise with both sides.
  5. Now put your foot on and pull your toes up. Behind the Toes put the tennis ball and try to balance the ball. Slowly lift your foot off the floor, keeping the ball in balance.
  6. Then, place the ball under your toes and leave the heel on the floor while you do Press as hard as you can with your forefoot and toes on the ball without it moving moved away.

Helpful against flat feet

  • Walk barefoot as often as possible, including outdoors. The receptors in the feet are addressed and the muscles or the foot have to compensate for unevenness without the help of shoes.
  • Use your toes to pick up items such as paper, handkerchiefs, pens or the like.
  • Walk barefoot alternately on tiptoe and heel so that the different muscles are addressed.

Even if you will probably not be able to completely regress your flat feet with the exercises, they will counteract the further flattening of the arches of the foot.

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