The arch of the foot is one of the most mechanically important structures in the body, transmitting and distributing the forces of every step, jump, and landing across the foot. When the arch is well-supported by strong muscles and mobile joints, the foot functions as an efficient spring that stores and returns energy during gait. When arch support is insufficient, the mechanical consequences travel upward into the ankle, knee, hip, and lower back.
Arch strengthening exercises develop the foot intrinsic muscles, the tibialis posterior, and the supporting structures that actively maintain arch height during loading. They are a primary intervention for flat feet, plantar fasciitis, shin splints, and lower limb overuse injuries associated with arch dysfunction.
The Foot Arches: What They Are and What Supports Them
The foot has three arches:
Medial longitudinal arch: The primary arch most people refer to when they say “the arch of the foot.” Runs from the heel to the ball of the foot on the inner side. This is the arch that collapses in flat feet.
Lateral longitudinal arch: A smaller, lower arch on the outer side of the foot. Less commonly involved in arch dysfunction.
Transverse arch: Runs across the ball of the foot from the inner to the outer metatarsal heads. Collapses in conditions like Morton’s neuroma and metatarsalgia.
The medial longitudinal arch is the primary focus of arch strengthening exercises.
The structures that support the arch:
Passive supports (structural):
- Plantar fascia: The thick connective tissue band running from the heel to the toes that forms the primary passive tension member of the arch
- Plantar ligaments (spring ligament, long and short plantar ligaments): Provide passive resistance to arch collapse
- Bony architecture: The wedge-shaped bones of the midfoot (cuneiforms, navicular, cuboid) create a natural arch shape
Active supports (muscular):
- Tibialis posterior: The primary dynamic arch supporter. Originates in the calf and inserts across the underside of the midfoot
- Flexor digitorum brevis: Lies directly under the plantar fascia and shares its arch-supporting function
- Abductor hallucis: Runs along the inner border of the foot, supporting the medial arch from the inner side
- Flexor hallucis brevis: Supports the big toe metatarsal head (the keystone of the medial arch)
- Intrinsic foot muscles generally: The small muscles originating and inserting within the foot collectively contribute to arch maintenance
The windlass mechanism:
When the big toe extends (as during push-off), the plantar fascia tightens and raises the arch automatically. This windlass mechanism provides the arch stiffening needed for efficient push-off and is dependent on both passive plantar fascia integrity and active muscular support.
The Critical Distinction: Structural Versus Functional Flat Feet
Before beginning an arch strengthening programme, understanding whether flat feet are structural or functional determines whether exercise will help.
Structural flat feet (rigid flat feet):
The arch is absent even when the foot is unloaded (for example, when sitting with no weight on the foot). The bones of the foot are structured in a way that does not form an arch regardless of muscular activity. In true structural flat feet, the bones are aligned in a permanently pronated position.
Exercise is not able to restore a structural arch. Orthotics, supportive footwear, and occasionally surgical intervention are the appropriate management for symptomatic structural flat feet.
Functional flat feet (flexible flat feet):
The arch is present when the foot is unloaded or during toe-standing (the Jack test: standing on the toes restores the arch). The arch collapses only under weight-bearing load because the muscles that should maintain it are insufficient. This is the most common type of flat foot in adults.
Exercise is specifically appropriate and effective for functional flat feet. The arch is structurally capable of forming, but the muscles are not developing it adequately under load. This is what arch strengthening exercises address.
How to distinguish them:
- Sit with both feet off the floor
- Observe whether an arch is present in the non-weight-bearing position
- If an arch is clearly visible when unloaded, the flat foot is functional
- If the foot is flat even when completely unloaded, the flat foot is more likely structural
When in doubt, a podiatrist or physiotherapist can perform the Jack test and other assessments to confirm the type.
The Best Arch Strengthening Exercises
Level 1: Foundational Intrinsic Muscle Activation
These exercises establish the basic neural connection to the foot intrinsic muscles before progressive loading is introduced.
Short Foot Exercise
The most specific and most evidence-supported arch strengthening exercise. As covered in the yoga toes exercises article on this site, the short foot exercise specifically activates the intrinsic foot muscles without toe curling.
How to do it:
- Sit barefoot with the foot flat on the floor
- Without curling the toes, shorten the foot by drawing the ball of the foot toward the heel
- The arch domes upward as the intrinsic muscles activate
- Hold for 5 to 10 seconds
- Release completely
- Complete 3 sets of 10 per foot
The no-toe-curl distinction: The key technical requirement is performing the arch doming without curling the toes. Toe curling recruits the extrinsic toe flexors (the long tendons from the calf), which is not the target. The short foot exercise specifically targets the intrinsic muscles that produce the arch dome directly.
If the movement is difficult: Initially, most people cannot perform the short foot exercise in isolation. Use a mirror to watch the foot and focus entirely on the sensation of the arch rising. Placing a small card under the arch and trying to lift it can help develop the motor pattern.
Toe Spreading
As covered in the yoga toes exercises article on this site, spreading the toes develops the abductor hallucis and the transverse arch musculature.
3 sets of 10, holding 5 seconds each. Daily.
Towel Scrunches
As covered in multiple articles on this site, towel scrunching develops the toe flexors and intrinsic muscles in a functional gripping movement.
3 sets of 20 per foot. Daily.
Level 2: Progressive Arch Loading in Sitting
Once the basic activation is established, add progressive resistance to the arch-supporting muscles in a seated position.
Short Foot Exercise With Resistance Band
Loop a resistance band around the midfoot and anchor it to create a pronation force that the arch muscles must resist while maintaining the domed position.
How to do it:
- Sit with the foot flat on the floor
- Loop a light resistance band around the midfoot, anchored on the outer side
- The band creates a pronation force pulling the arch downward and outward
- Perform the short foot exercise against the band resistance
- Hold for 5 to 10 seconds
- Complete 3 sets of 10 per foot
Seated Calf Raise With Arch Engagement
A seated calf raise performed while simultaneously doming the arch, developing the coordination between the calf muscles and the arch intrinsic muscles.
How to do it:
- Sit at the edge of a chair with feet flat on the floor
- Perform the short foot exercise first (dome the arch)
- While maintaining the arch dome, rise onto the toes
- Hold for 2 seconds at the top
- Lower slowly
- Complete 3 sets of 15
Level 3: Standing Arch Strengthening
Progressive loading in the standing position develops arch strength in the functional weight-bearing context.
Standing Short Foot Exercise
The standing version significantly increases the load on the intrinsic muscles compared to the seated version.
How to do it:
- Stand barefoot with both feet flat on the floor
- Perform the short foot exercise while standing
- The full body weight now loads the intrinsic muscles against the arch-doming demand
- Hold for 5 to 10 seconds
- Release and repeat
- Complete 3 sets of 10 per foot
Why standing changes the difficulty: In standing, the intrinsic muscles must dome the arch against the full body weight pressing the foot down. This is dramatically more challenging than the seated version and develops the arch strength most relevant to walking and running.
Calf Raise With Arch Engagement (Standing)
The standing calf raise with deliberate arch engagement develops the tibialis posterior and intrinsic muscles simultaneously through the push-off pattern.
How to do it:
- Stand barefoot
- Perform the short foot exercise (dome the arch)
- Maintaining the arch dome, rise onto the toes
- The arch should remain domed throughout the rise and the lowering
- Lower slowly (3 seconds)
- Complete 3 sets of 15
Tibialis Posterior Calf Raise (Arch Emphasis)
A specific calf raise modification that emphasises the tibialis posterior by slightly internally rotating the foot.
How to do it:
- Stand on both feet with the toes slightly turned inward (5 to 10 degrees)
- Rise onto the toes
- The slightly inward position increases the relative tibialis posterior contribution
- Hold for 2 seconds at the top
- Lower slowly
- Complete 3 sets of 15
Heel Walk
As covered in the ankle inversion exercise article on this site, walking on the heels develops the tibialis anterior alongside the arch muscles.
3 sets of 20 metres daily.
Level 4: Single-Leg Arch Loading
The most demanding arch strengthening exercises, developing the unilateral arch support capacity most relevant to the single-leg loading phases of walking and running.
Single-Leg Short Foot Exercise
How to do it:
- Stand on one foot
- Perform the short foot exercise while balancing on the single foot
- The single-leg position approximately doubles the load on the arch-supporting muscles compared to bilateral standing
- Hold for 5 to 10 seconds
- Complete 3 sets of 10 per foot
Single-Leg Calf Raise With Arch Engagement
How to do it:
- Stand on one leg
- Perform the short foot exercise (dome the arch)
- Maintaining the arch dome, rise onto the single tiptoe
- Lower slowly (3 to 5 seconds)
- Complete 3 sets of 10 per side
Single-Leg Balance With Active Arch
As covered in the yoga toes exercises article on this site, single-leg balance with active arch engagement develops proprioception alongside arch support.
3 sets of 30 seconds per side.
Single-Leg Romanian Deadlift With Arch Engagement
The most demanding arch strengthening exercise, developing the tibialis posterior and intrinsic muscles under the high load of a single-leg deadlift.
How to do it:
- Stand on one leg
- Perform the short foot exercise before initiating the movement
- Maintain the arch dome throughout the single-leg RDL movement
- As covered in the single-leg romanian deadlift article on this site, hinge at the hip with the standing leg slightly bent
- The arch must actively maintain its position against the increased loading of the single-leg hip hinge
- Complete 3 sets of 8 per side
Sport-Specific Arch Strengthening
For runners:
The arch serves as a spring during running, storing and returning elastic energy with each foot contact. Research on foot strengthening in runners has found that 8 weeks of intrinsic foot muscle training produces measurable increases in arch stiffness during running (the arch bounces back faster and more completely), which improves running economy. Include the single-leg calf raise with arch engagement and the short foot exercise daily.
For jumping athletes:
Landing from jumps places maximum demand on the arch as it absorbs the impact energy. Single-leg landing practice with deliberate arch engagement (maintaining the dome during landing) develops the specific arch loading capacity needed for jumping athletes.
For field sport athletes:
Cutting and direction changes load the arch asymmetrically through lateral forces. The resistance band short foot exercise (which resists the pronation force of cutting) is specifically relevant.
Programming Arch Strengthening Exercises
For rehabilitation (plantar fasciitis, shin splints, arch pain):
Daily practice of Levels 1 and 2 during the first 4 weeks, progressing to Level 3 from week 4 onwards as pain allows.
For flat foot management:
Daily Level 1 and 2 exercises indefinitely, with Level 3 and 4 exercises 3 times per week for progressive strength development.
For athletic performance:
Level 3 and 4 exercises 3 times per week as part of the lower limb training programme. Daily Level 1 activation as a warm-up component.
A practical daily programme (10 minutes):
- Short foot exercise (seated): 3 x 10 per foot
- Toe spread: 3 x 10
- Standing calf raise with arch engagement: 3 x 15
- Single-leg short foot: 3 x 10 per foot
- Single-leg balance with active arch: 3 x 30 seconds per foot
Progressive overload:
Increase difficulty through the progression levels rather than adding sets. Mastery of Level 3 exercises (3 sets of 10 with clear arch dome maintenance throughout) is the criterion for progressing to Level 4.
Orthotics and Arch Strengthening
People with flat feet are often prescribed orthotics, which passively support the arch. The relationship between orthotics and arch strengthening exercises is complementary rather than competitive:
Short term: Orthotics provide immediate symptom relief and correct the foot position to allow pain-free activity while arch strengthening is developed.
Long term: The goal of arch strengthening alongside orthotics is to develop the muscular capacity to progressively reduce orthotic dependence. Research comparing orthotic-only versus orthotic-plus-exercise approaches consistently finds better long-term outcomes with the combined approach.
Orthotic reduction: Once significant intrinsic muscle strength is developed (typically after 3 to 6 months of consistent strengthening), gradual reduction in orthotic use can be trialled under physiotherapy guidance, maintaining the strengthening exercises throughout.
Frequently Asked Questions
Can flat feet be fixed with exercises?
Functional flat feet (flexible, arch present when unloaded) can be significantly improved through consistent arch strengthening. The arch may not achieve a high-arch structural appearance, but the dynamic arch support during walking and running can be substantially improved, reducing symptoms and injury risk. Structural flat feet (rigid, arch absent even when unloaded) cannot be corrected with exercises. Most adult flat feet are functional rather than structural.
How long does arch strengthening take to work?
Initial improvements in arch muscle activation are typically noticeable within 2 to 4 weeks. Meaningful improvements in arch height during walking (measured using footprint or pressure plate assessments) typically take 8 to 12 weeks of consistent daily training. Significant changes in running mechanics and injury rates require 3 to 6 months of consistent exercise.
Should I do arch exercises barefoot?
Yes, wherever possible. The sensory feedback from the skin of the foot is an important component of the intrinsic muscle activation and proprioceptive development that arch exercises provide. Shoes and socks significantly reduce this sensory input. Begin exercises barefoot and only progress to wearing footwear during the exercises once the movement patterns are established.
Do arch strengthening exercises hurt?
Mild discomfort in the foot arch during the exercises is normal as the unaccustomed intrinsic muscles are worked. This discomfort typically resolves within the first 1 to 2 weeks as the muscles adapt. Sharp pain, pain that worsens during the exercises, or pain that persists after the session warrants reduction in the exercise intensity and potentially physiotherapy assessment.