Alec Titan
Flexing your muscles is a great way to show off your gains, but did you know it can also be a workout in itself? Arch muscles are no exception, and it's important to keep them strong and flexible to reduce pain and muscle soreness, and improve your overall foot health. This is especially important if you have flat feet or fallen arches, a condition that affects up to 30% of the population. Luckily, there are many easy stretches and exercises you can do to flex and strengthen your arch muscles, ranging from simple foot massages and towel curls to more complex Pilates and yoga poses.
| Characteristics | Values |
|---|---|
| Standing exercises | Lift your heels as high as you can. Hold for 5 seconds, then lower back down. |
| Stand on steps with one foot higher than the other. Lower the higher foot so the heel hangs lower than the step, then slowly lift the heel as high as you can. | |
| Roll your weight to the outer edges of your feet and lift your arches. | |
| Seated exercises | Sit with a towel under your feet. Curl your toes to scrunch up the towel, then release. |
| Sit with a full water bottle on the floor perpendicular to your foot. Roll the bottle under the bottom of your foot to massage your arch. | |
| Sit with one foot in your lap. Pull your toes back towards the top of your foot until you feel tension in your arch, then massage the bottom of your foot. | |
| Standing against a wall | Stand facing a wall with your toes against it, your foot at a 45-degree angle, and your heel on the ground. Lean your body forward until you feel tension in your arch and calf, then hold. |
| Standing on steps | Stand on the edge of a step and lower your heels so they hang below the edge. Hold for 15-30 seconds, then raise your heels back up. |
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What You'll Learn
Stretching the arch of your foot
The Loop Stretch
Sit on the floor or a mat with your leg stretched out in front of you. Loop a towel around the ball of your foot and hold the towel at each end. Pull your foot towards your body using the towel until you feel a stretch in your arch. Hold this position for 15 to 30 seconds, then relax. Repeat this stretch 2 to 3 times for each foot. This stretch is very effective in improving foot flexibility and maintaining the range of motion of your foot joints.
The Towel Scrunch
Sit on a chair and place your feet over a towel on the floor. Using your toes, scrunch the towel towards you, lifting your heels. Ensure you feel a stretch in your arch. Return to the starting position and repeat up to 10 times or as much as you can tolerate. This exercise is similar to the marble pick-up, which uses marbles and a cup instead of a towel.
Wall Stretch
Stand against a wall with one leg in front of the other. Rest your toes against the wall, keeping your foot at a 45-degree angle. Push against the wall with the ball of your foot until you feel tension in your arch and calf. Hold this position for about 30 seconds, then switch to the other foot and repeat. Perform this stretch 2 to 3 times daily.
Heel Stretch
Sit on a chair and place a tennis or golf ball under your foot. Maintain a straight spine as you roll the ball under your foot, focusing on the arch. Do this for 2 to 3 minutes, then switch to the other foot.
Arch Lift
Stand with your feet directly under your hips. Keeping your toes in contact with the floor, roll your weight to the outer edges of your feet as you lift your arches up. Then, release your feet back down. You can also try this exercise while standing on a step, with one foot higher than the other, to focus on strengthening the arch of the lower foot.
Standing Yoga Poses
While standing, press your right big toe into the floor and lift your other four toes. Then, switch by pressing your four toes into the floor and lifting your big toe. This exercise can be incorporated into standing yoga poses such as Tree Pose, Standing Forward Bend, or Standing Split.
Remember to listen to your body and adjust the repetitions or duration as needed.
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Arch lifts in Pilates
Pilates is a form of low-impact exercise similar to yoga that involves performing exercises on a mat or on a machine (known as a reformer) to improve strength, posture, and flexibility. It is a fun way to mix up your exercise routine and strengthen your core, which can improve posture and alleviate lower back pain.
You can also try wrapping a thera-band under your foot across the arch and pulling lightly with your hands to give you some pressure to work against. This increases proprioception and may make the exercise easier. To check for tension, see if you can lift your big toe as you lift your arch.
For another variation, you can try this exercise while sitting on a chair with both feet on the floor. Shift your weight from one part of your sole to the other, one foot at a time. Hold on to the top of your leg under your knee, keeping your knee completely still. Move the pressure towards the outside of your foot while keeping your toes relaxed and on the ground.
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Towel scrunches
To perform towel scrunches, start by sitting in a chair with your feet flat on the ground. Place a small towel on a smooth surface in front of you. Position your toes at the edge of the towel, ensuring your heels remain on the ground. Use your toes to grip the towel and pull it toward you, scrunching it up. Release the towel and repeat the movement, aiming for 10-15 repetitions per foot. You can also perform this exercise while standing, making sure your legs and feet are parallel, with your toes pointing forward.
Towel curls, a variation of towel scrunches, can also be incorporated into your routine. This exercise stretches and flexes the foot, improving balance and supporting the arches. To perform a towel curl, keep your heels down and lift your toes to flex your foot back. Reach out evenly along both sides and the middle of your foot, scooping the towel toward you with your arch and toes. Try to create a deep dome under the arch area. You might only move a small bit of the towel each time, and it's normal to take breaks to smooth out the towel. Repeat the movement at least five times on each foot, and feel free to perform this exercise daily or several times a day.
As you become more comfortable with towel curls, you can increase the challenge by adding a small weighted object to the far end of the towel. Start with a lighter weight, such as four to six ounces, and gradually increase. Additionally, you can try the "towel push," which involves pushing the towel forward by curling and uncurling your toes while keeping your heels on the floor.
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Standing yoga poses
Mountain Pose (Tadasana)
This is a basic standing pose that serves as a foundation for many other yoga poses.
- Stand with your feet hip-width apart and place your hands on your thighs.
- Inhale and extend both arms into the air.
- Exhale and hug your navel in, lengthening your tailbone towards the ground to stabilize your spine.
- Continue reaching your arms towards the ceiling, drawing your shoulder blades down your back.
- Hold the pose for 5-10 breaths.
Extended Mountain Pose
This is a variation of the Mountain Pose that opens the chest and shoulders and stretches the side body and lats.
- Follow the steps for Mountain Pose.
- Interlace your fingers together, with the pointer fingers released.
- Lift the side body and hinge over to the right side.
Standing Lateral Flex Pose
This pose stretches and strengthens the entire side body.
- Begin in Mountain Pose.
- Inhale and reach both arms overhead.
- Exhale and reach higher with your left arm, leaning to your right side.
- Inhale and reach both arms overhead again.
- Exhale and reach higher with your right arm, leaning to your left side.
- Move with your breath, holding each side bend if you feel tighter on one side.
Cat-Cow Pose
This pose releases tension, lengthens, stretches, and decompresses your spine.
- Come to your hands and knees on your yoga mat, placing your wrists underneath your shoulders and your knees underneath your hips.
- Balance your weight evenly across all four points.
- As you inhale, extend your spine, tilt your pelvis, arch your back, and tip your head up, broadening your collarbones and keeping your shoulders away from your ears. This is Cow Pose.
- As you exhale, move into Cat Pose by tilting your pelvis under, rounding your spine, drawing your belly upwards, and softening your chin toward your chest.
- Continue this flow 5-10 times, linking your movement to your breath, and then rest in Child’s Pose.
Arch Lifts Close Up
This is a beginner-level yoga pose that can be included in your yoga sequence to focus on the arch muscles.
- Stand on your yoga mat.
- Lift your toes and become aware of the lifted arches.
- Slowly set your toes back down while retaining the lifted arch.
Remember to listen to your body and modify the poses as needed. If you have any tension or imbalances, be sure to adjust the poses to suit your comfort level.
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Massaging arches
Massaging your arches is a great way to relieve arch pain and prevent injury and pain during physical exercise. This is especially useful for those who suffer from plantar fasciitis, a common complaint among runners.
To begin massaging your arches, start by sitting down and placing a towel under your feet. Root your heels into the floor and curl your toes, scrunching up the towel towards you. Press your toes down into your feet and hold this position for a few seconds before releasing. Keep the ball of your foot pressed into the floor or towel, maintaining an awareness of the arch of your foot being strengthened. Repeat this exercise for 2-3 sets of 10-15 repetitions.
You can also try this exercise in standing yoga poses such as Tree Pose, Standing Forward Bend, or Standing Split. While standing, press your right big toe into the floor and lift your other four toes. Then, switch by pressing your four toes into the floor and lifting your big toe.
If you are experiencing any pain or discomfort, it is recommended that you consult your doctor, physiotherapist, or osteopath.
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