The Foot Practice - Child Flat Feet Exercises for Healthy Foot Care

Feb 1, 2024

Welcome to The Foot Practice, a leading provider of podiatry services specializing in foot care for individuals of all ages, with a particular focus on child foot health. In this article, we will guide you through effective child flat feet exercises that can contribute to optimal foot care and overall well-being.

Understanding Flat Feet

Before we delve into the exercises, let's get a better understanding of what flat feet are. Flat feet, also known as fallen arches, occur when the arches of the feet do not develop properly or collapse during weight-bearing activities.

Flat feet can be hereditary or acquired through factors such as weak foot muscles, obesity, pregnancy, or excessive standing. It is essential to address flat feet in children early on to prevent potential complications and discomfort in the future.

Importance of Child Flat Feet Exercises

Engaging in regular exercises specifically designed for child flat feet can help strengthen the foot muscles, enhance flexibility, improve balance, and promote correct foot alignment. These exercises, when performed correctly, can make a substantial difference in promoting healthy foot development and reducing potential foot problems in the long run.

Child Flat Feet Exercises

1. Arch-Strengthening Toe Curls

Begin by sitting comfortably on a chair or the floor. Place a small towel on the floor in front of you. Keep your feet flat on the ground and using your toes, grip the towel and scrunch it towards you. Repeat this exercise for 10-15 repetitions to strengthen the arches of your feet.

2. Ankle Stretch with Resistance Band

Loop a resistance band around the ball of your foot. Sit on the floor, extend your legs in front of you, and start flexing your foot backward against the resistance of the band. Hold the stretch for 10-15 seconds and repeat for 3 sets on each foot. This exercise enhances ankle mobility and strengthens the surrounding muscles.

3. Heel Raises

Stand straight with your feet hip-width apart, and slowly raise yourself onto your toes, lifting your heels off the ground. Hold for a few seconds before lowering your heels back down. Aim for 3 sets of 10-15 repetitions to improve calf muscle strength and provide additional support for the arches of your feet.

4. Balance Exercises

Standing on one leg, lift your opposite leg slightly off the ground and hold the position for 20-30 seconds. Repeat with the other leg. Performing balance exercises helps stabilize foot posture, strengthen ankle muscles, and improve overall balance. Start with 3 sets on each leg and gradually increase the duration as you build strength.

Expert Guidance and Additional Tips

While child flat feet exercises can be beneficial, it is essential to consult a professional podiatrist, such as the knowledgeable team at The Foot Practice, for personalized guidance tailored to your child's specific needs. Our experienced podiatrists can assess your child's foot structure, identify potential issues, and provide expert advice on suitable exercises and additional care.

In addition to exercises, other useful tips for maintaining healthy feet include:

  • Wearing supportive and proper-fitting footwear
  • Avoiding prolonged periods of standing or walking on hard surfaces
  • Using orthotic inserts or arch supports if advised by a podiatrist
  • Maintaining a healthy weight to reduce excess stress on the feet
  • Scheduling regular foot check-ups to monitor any changes or concerns


Child flat feet exercises play a crucial role in ensuring optimal foot care and promoting healthy foot development in children. By incorporating these exercises into your child's routine, under the guidance of a professional podiatrist, you can enhance foot strength, flexibility, and overall well-being.

If you require professional assistance or further information regarding child flat feet exercises or any other foot-related concerns, don't hesitate to reach out to the expert team at The Foot Practice. We are dedicated to providing exceptional podiatry services and comprehensive foot care, prioritizing the health and comfort of you and your child.