Keeping Me Well - Cardiff and Vale University Hospital

Adult Acquired Flat Feet


You may want to try the exercises below and see which is most suitable for you: 

It is normal to feel some discomfort with stretching but the stretch should not be painful. If you have new pain or your current symptoms worsen stop doing the exercises.

  • Feet flat on floor and then raised up on toesStand on a level surface with your feet about six-inches apart.
  • Hold onto a stable surface to maintain balance.  
  • Slowly raise on to toes, taking three seconds to rise and three seconds to lower.  
  • Repeat this 20 times, three times a day. 
  • Balancing with one foot flat on the floor and one raised slightly off the floorStand on a level surface with feet together.
  • Engage your tummy muscles (draw belly button towards spine).
  • Use a mirror to maintain upright posture.
  • Raise one leg off the ground and hold for 30 seconds.
  • Switch legs and repeat 3 times on each side, 3 times a day.
  • Lady with legs apart at shoulder width and crouching down to below a seated positionStand on a level surface with feet shoulder width apart.
  • Ensure heels are weighted, flex your knees and hips to lower than a seated position.
  • Take 3-5 seconds to lower, then slowly rise back up.
  • Repeat ten times, three times a day.

Standing on one leg and lowering other leg behind

  • Stand on one leg (as per ‘Balancing’).
  • Slowly bend standing knee to squat taking about three seconds to lower. Concentrate on keeping the knee-cap over your toes.
  • Hold for three seconds and rise back up.
  • Repeat ten times on each leg, three times a day
  • Lady standing with feet apart and therapeutic band around ankles. The same lady lifting her leg to the side, stretching band. Stand with feet hip-width apart. Tie a therapeutic elastic band in a loop and circle around ankles with no slack.
  • Shift your body weight onto one leg, lifting the other slightly off the ground.
  • Maintain an upright body position, extend your leg outwards six inches (keep knees straight and lead with your heel)
  • Take three seconds to move out, hold for three seconds and three seconds return. Repeat ten times on each leg, three times a day.
  • Lady with front leg out in front bent at knee, and back leg bent at the knee behind almost kneeling on itStand on a level surface, take a large step forward and, in one motion, flex both knees to drop your pelvis/hips toward the ground
  • Take three seconds to drop (don’t let the trailing knee touch the ground).
  • Concentrate on ensuring the front knee follows the toes.
  • Rise back up to the standing position slowly and repeat on the other leg.
  • Repeat this ten times, three times a day.

If you have a problem which does not improve as you would expect with self-care, you should contact a healthcare professional for advice. This may be your GP, Pharmacist, NHS Podiatry Service or a Private Podiatrist. 

Please make sure your podiatrist is registered with the Health and Care Professions Council and look out for the letters HCPC after their name.

Please note good compliance with daily stretching may take up to 6 – 8 weeks before the benefits are felt.

Keeping Me Well - Cardiff and Vale University Hospital

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