Fix High Arches & Supinated Feet FAST (Long-Term)

Improving Foot Mobility for High Arches

Do you struggle with high arches? 

High arches can limit mobility and affect your movement. But with the right exercises, you can improve your foot motion and make those arches flatter.

Here’s an easy three-step exercise sequence that’ll help you with those high arches in no time!

Step 1: Relax Your Foot Muscles

Tight muscles on the bottom of the foot are common with high arches.

Photo credit – Wikimedia Commons

To relax these muscles, try this gentle rolling exercise:

  • Materials Needed: A lacrosse ball, tennis ball, or golf ball.
  • Steps:
    1. Place the ball in front of your heel.
    2. Apply gentle pressure (around three out of ten intensity).
    3. Slowly roll the ball towards your pinky toe, then back to the heel.
    4. Move the ball towards your middle toe and back, and then towards your big toe and back to the heel.
    5. Perform two rounds, each lasting 30 to 60 seconds.

This process feels great, like a massage, and helps the muscles relax. Remember, this step is not a permanent fix but a great start to easing tension.

Step 2: Learn to Pronate Your Foot

Learning to flatten or pronate your foot is crucial for those with high arches. To improve this motion:

  • Materials Needed: A slant board.
  • Steps:
    1. Place your foot on the slant board, keeping weight on the inner heel and the ball of the big toe.
    2. Stand with your opposite leg behind you, about two to three foot lengths away.
    3. Perform a split squat by inhaling and dropping down, pushing your front knee forward and your back knee down.
    4. Exhale and rise back up without locking your knees.
    5. Complete two to three sets of eight to 12 reps.

This exercise helps maintain balance and correct toe position without over-pronating.

Step 3: Practice the Walking or Gait Cycle

To apply these corrections to everyday movements, practice the walking or gait cycle:

  • Materials Needed: A small box.
  • Steps:
    1. Stand on the box with your feet flat, focusing weight on the inner heel and the ball of the big toe.
    2. Look straight ahead, bend your knee.
    3. Exhale and step forward, keeping your heel grounded.
    4. Inhale and step back, maintaining contact with the ball of the big toe.
    5. Alternate steps, syncing your breath with the motion for two to three rounds of 30 to 60 seconds.

This exercise not only enhances foot and ankle mobility but also loosens up the hips. You need that if you want your foot to pronate. 

Conclusion

Improving foot mobility in high arches will make movement better and more comfortable. Try these easy exercises and your foot will move better than ever!

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