The 8 Most Effective High Arch Foot Exercises

 The 8 Most Effective High Arch Foot Exercises You Can Do at Home

If you do not know what the Cavus foot is, it is a foot disorder in which the bone in the foot rises to look like an arch because of the huge weight that the heel has to carry when standing or walking. People usually call this condition as high-arched foot because of the abnormality in the foot’s appearance. This condition causes instability and pain.

High-arch foot exercises will surely mitigate the problems if you have Cavus foot. There are medical treatments that can cure the Cavus foot condition like using braces, orthotic devices, or customized shoes. When these options fail to solve the problem, surgery is another option.

To do these high-arch foot exercises, you should wear the proper garments. Make sure that you are wearing comfortable and flexible shoes that allow freedom of movement in parts of your feet.

Here Are the 8 Effective Foot Exercises for High Arches:

Towel Stretch

Towel stretch

  1. Sit with the feet at your front.
  2. Wrap the towel on the heel forming like a sling.
  3. Flex the foot.
  4. Pull the towel back; make sure that you are stretching the toes.

Towel Toe Curls

Towel Curls

  1. Lay a towel smoothly on the floor.
  2. Sit.
  3. Pull the towel towards you using all your toes.
  4. Push the towel back.
  5. Repeat the steps three and four.

Calf Stretch

Standing Calf Stretch

  1. Face a wall.
  2. Place your one foot in front of the other. Make sure that both feet are pointing towards the wall.
  3. Put your hands on the wall like you are about to push it. You will use your hands as support.
  4. Lean to the wall by bending the front knee. You should feel the stretch on the calf of your back leg.
  5. Hold this position for 25 seconds.
  6. Repeat with the other leg.
  7. Make three repetitions.

Soleus Stretch

Soleus Stretch

  1. Face a wall.
  2. Stand with your right foot back.
  3. Gradually bend your back knee bent and Keep your heel on the floor.
  4. Lean against a wall until you feel a gentle stretch in your calf.
  5. Hold the stretch for 15-30 seconds.
  6. Perform the stretch three times for each foot.

Heel Raises

Step Stretch

  1. Go to the last step at the bottom of the stairs.
  2. Face the stairs.
  3. Stand straight.
  4. Place the balls of your feet at the edge of the last step using them to support your weight. Your heels should not be touching the step and should be even with the level of the step. This is the starting position. You may hold the barrister for support.
  5. Slowly lift your heels higher than the step. You should be standing on your toes.
  6. Lower your heels toward the floor for as far as you can.
  7. Go back to the starting position.
  8. Repeat the process 10 times.

Figure 4 Leg Stretch

  1. Lay on your back with your knee bent and feet flat on the floor.
  2. Place the ankle of your right foot on top of your left thigh.
  3. Cusp your left thigh bringing it towards you.
  4. Hold for 10 seconds.
  5. Repeat with the other foot.

Golf Ball Pick-Ups with the Toes

  1. Lay a golf ball on the floor.
  2. Pick it up using only your toes. If picking up the golf ball is difficult for you, you may use a marble or a washcloth at first,
  3. gradually increasing the size into a golf ball.
  4. Put the golf ball into the bucket.

Toe Taps

  1. Lift all your toes off the floor.
  2. Keep your heel on the floor and the outside four toes in the air.
  3. Tap just the big toe to the floor.
  4. Change the order and keep the big toe in the air and tap the outside four toes to the floor.
  5. Start the exercise with ten taps.
  6. Work up to 50 taps per session.

Cavus foot is a challenging and painful condition. For this reason, you will need to seek medical treatments to restore your foot structure. The exercises mentioned above will help to facilitate the recovery of your foot.

These high-arch foot exercises work on the small connectors and muscles by strengthening them. If these muscles are strong, they are less likely to cause pain because of your high-arched foot. Before you perform any of these exercises, seek professional advice first. It is highly advisable that you find an expert who can guide you to perform these exercises properly.

Sources:

MyHealth.Alberta – Arch Pain: Exercises

Bofas – Cavus feet

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