Your feet are responsible for great part of your mobility, so when they hurt, as often happens with flat feet, your quality of life decreases. Flat feet, or fallen arches, is a condition in which the arch of the foot collapses. Injuries, prolonged stress or the normal aging process are usually the cause of flat feet in adults. Severe cases require surgery; however, you can often relieve pain by strengthening your foot with specific exercises.
Check with your doctor before treating your fallen bows on your own to make sure you are not suffering from a more severe medical condition. Perform strengthening exercises for your feet once the doctor has approved them.
Warms the body by performing 10 minutes of vascular exercise with little or no impact. Some examples are exercise without impact are riding and cycling: walking is considered a low impact exercise.
Perform balance and range exercises, which use your bow for stability. Stand barefoot with the right side of your body next to the back of a chair. Place your right hand on the chair to support you while you raise the right foot and keep balanced on your left leg. Bend the left knee slightly. Activate the arch of the foot; make sure that the big toe remains on the floor. Lean forward from the waist and stretch your left hand as far as you can while keeping your balance and your knee slightly bent. Return to the starting position. Complete two sets of 10 repetitions with each foot.
Sit erect on the edge of a chair to do the exercise of lifting a towel. Take off your socks and shoes and set your feet on the ground. Place a hand towel on the floor, in front of your feet. Start with your right foot and try to pick up the towel with your fingers. Keep the contraction a second then let go of the towel on the floor. Complete 10 to 20 repetitions and repeat with the left foot. Increase the challenge by placing a small book or other object on the towel that offers resistance and make it more difficult to lift the towel.
Massage the arch of your foot with a can of iced juice or a tennis ball; Massaging the arch helps increase your flexibility and relieves tension at the base of your feet. Place the can or ball on the floor and grasp it with the middle of the bow, moving it back and forth for three or five minutes. Repeat with the other foot.