Fix Flat Feet FAST (in 5 Minutes a Day)

Fixing Flat Feet to Improve Mobility

Flat feet aren’t inherently bad, but they can lead to mobility issues throughout your body. 

When your feet flatten, it means your body is putting a lot of force into the ground. This force shifts your weight forward, causing the arch to disappear. 

The solution isn’t about strengthening foot muscles; it’s about shifting your weight backward. Let’s explore some exercises that can help.

Exercise 1: Shifting the Hips Backward

This exercise helps bring your hips back, improving arch height.

Steps:

  1. Lie flat on the ground with your hips at a 90-degree angle.
  2. Press your feet together and keep your knees apart.
  3. Ensure your upper pelvis is touching the ground.
  4. Raise your arms straight up, inhale through the nose for 5-10 seconds.
  5. Exhale slowly, pressing your lower back into the ground.

Exercise 2: Wall Squats

Wall squats help you shift your weight backward while standing.

Steps:

  1. Rest your upper pelvis against a wall with feet 1.5-2 foot lengths away.
  2. Keep feet flat and notice any arch improvement.
  3. Bend knees slightly until your upper pelvis touches the wall.
  4. Squat down to a quarter depth, keeping heels on the ground.
  5. Inhale and exhale slowly, pushing your lower back into the wall.

Exercise 3: Backward Steps

Backward steps teach you to maintain weight shift and foot positioning.

Steps:

  1. Start in a quarter squat with feet flat.
  2. Step backward, ensuring toes point forward.
  3. Keep steps short and land from toe to heel.
  4. Move the opposite arm forward as you step back.
  5. Keep the stationary foot flat to maintain the arch.

Exercise 4: Forward and Backward Steps

This exercise helps you maintain arch height while moving forward and backward.

Steps:

  1. Start in a quarter squat with feet flat.
  2. Step backward with one foot, then forward with the same foot.
  3. Alternate steps, keeping the stationary foot flat.
  4. Swing the opposite arm to maximize movement.
  5. Keep strides short to avoid toeing out.

Conclusion

Flat feet can be improved by learning to shift your weight backward. These exercises will help you build better arch height and improve overall mobility.