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May 29, 2025Flat feet happen when your child’s feet don’t have a clear arch. When they stand, the whole foot touches the floor. In a lot of cases, flat feet don’t hurt. But sometimes, your child might feel foot pain, get tired quickly, or walk in a strange way. The good news is this: you don’t always need surgery or expensive treatments. Many times, child flat feet exercises can make a big difference. These exercises are safe and easy, and you can do them right at home.
So Stop Googling “foot specialist near me in Mesa” and keep reading to learn about them.
Table of Contents
ToggleFlat Feet Exercises for Children
Before we talk about the child flat feet exercises, let’s start with the basics. Why do exercises help?
When your child has flat feet, some muscles in the foot are weak. Some are too tight. This can make walking harder and more painful over time. Exercises help build those weak muscles and loosen up tight ones. They help the footwork better and may even help the arch rise up. You don’t need fancy tools. Just a towel, marbles, maybe a ball or a band. And a little time each day.
Here are the top 15 child flat feet exercises to try:
1. Toe Curls
This exercise helps your child’s foot muscles grip and hold. It wakes up the small muscles in the arch. How to do it:
- Sit in a chair.
- Place a towel flat on the floor.
- Put their foot on the towel.
- Have them curl their toes to grab and pull the towel toward them.
Do 10 curls on each foot and once or twice a day.
2. Heel Raises
Heel raises make the muscles in the foot and lower leg stronger. These muscles support the arch. How to do it:
- Stand tall, feet shoulder-width apart.
- Slowly lift up onto the toes.
- Hold for a count of three.
- Lower back down.
Do 3 sets of 10 heel raises and do it once every day.
3. Arch Lifts
Arch lifts teach your child how to find and use the muscles that lift the arch. How to do it:
- Sit or stand with feet flat.
- Try to lift just the middle of the foot.
- Keep toes and heels on the ground.
Do 10 lifts per foot and do it two times a day.
4. Towel Scrunches
These child flat feet exercises are great for building arch strength. How to do it:
- Sit down.
- Put a towel under the foot.
- Use your toes to grab the towel and scrunch it up.
10 scrunches on each foot. Do it once every day.
5. Marble Pickups
This fun little game builds control in the toes and makes the whole footwork better. How to do it:
- Place 10 marbles on the ground.
- Have your child pick them up with their toes.
- Drop each marble into a bowl.
Do it once a day. Use about 10 to 15 marbles per foot.
6. Toe Walking
This builds up the foot and leg muscles that support the arch. How to do it:
- Walk on tiptoes across the room.
- Keep your knees straight and go slow.
Do 30 seconds of walking, 2 to 3 times each day.
7. Ankle Circles
These child flat feet exercises keep the ankles loose and help with balance and control. How to do it per pediatric podiatrist Phoenix:
- Sit and lift one foot.
- Turn the ankle in a slow circle.
- Go one way, then the other.
Do 10 circles each way, and once per day.
8. Calf Stretches
Tight calf muscles can pull on the heel and flatten the arch even more. This stretch helps. How to do it:
- Face a wall.
- Place hands on the wall.
- Step one foot back.
- Keep that heel on the ground.
- Lean forward until you feel a stretch.
Hold each time for 20 seconds. Also, stretch each leg 3 times daily.
9. Foot Doming
This teaches your child’s foot to make an arch using muscle control, not just shoe support. How to do these child flat feet exercises:
- Sit or stand.
- Keep the heel and toes down.
- Try to pull the center of the foot upward.
Do 10 domes on each foot. Remember to do this once a day.
10. Balance on One Foot
Balance builds control. It also trains the foot muscles to hold the arch in place. How to do it:
- Have your child stand on one foot.
- Try to stay still for 15 to 30 seconds.
- Use a wall or chair for support if needed.
Repeat 2 to 3 times per foot every day.
11. Wall Toe Stretches
This stretch opens up tight spots in the foot and toes that can hold back the arch. How to do it:
- Stand near a wall.
- Place toes against the wall and heel on the floor.
- Lean in gently.
Hold for 15 to 20 seconds. Do it 2 times a day.
12. Seated Foot Pumps
These child flat feet exercises wake up the foot and help with motion. How to do it:
- Sit with your legs straight out.
- Point toes forward, then pull them back.
Do 15 pumps per foot. Once or twice a day.
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13. Alphabet with Toes
This playful move strengthens the foot and ankle with full-range motion. How to do it:
- Sit and lift the foot.
- Pretend to write the alphabet in the air using the big toe.
Do these child flat feet exercises once per day, each foot.
14. Resistance Band Foot Press
This builds up strength in the ankle and foot. How to do it:
- Wrap a band around the foot.
- Hold the ends tight.
- Push your foot forward like pressing a gas pedal.
Do these child flat feet exercises 10 presses for each foot. Do it once a day.
15. Tiptoe Balance Holds
This is good for balance and arch strength. How to do it:
- Stand on tiptoes.
- Hold for 10 to 15 seconds.
- Lower slowly.
3 to 5 hold each session. Try it once a day.
Other Treatments for Children Flat Feet
If child flat feet exercises aren’t enough, here are other proven treatments that can help:
- Custom-made inserts support the arch, improve foot alignment, and reduce pain with every step.
- Firm, well-cushioned shoes help keep the foot in a healthy position and prevent over-flattening.
- Simple calf and heel stretches loosen tight muscles that pull down the arch and cause pain.
- Taking breaks from standing, walking, or sports helps reduce strain on the foot and allows healing.
- In very serious cases with pain that won’t go away, surgery may correct bone or tendon problems causing flat feet.
Fix Flat Feet in Children in Phoenix, Arizona
If your child has flat feet and it’s causing pain, trouble walking, or you’re just not sure what to do next, we can help. At Foot and Ankle Specialty Centers, we care for flat feet in kids every day. We’ll check your child’s feet, watch them walk, and give you a full plan that’s simple and clear.
Our foot and ankle clinics of Arizona are located in Phoenix, Gilbert, Chandler, Mesa, and Scottsdale. Our team of pediatric foot doctors will help your child walk better and feel better. So book an appointment today.
Child Flat Feet Exercises: Let’s Recap
You don’t have to wait and hope your child’s feet “fix themselves.” By doing the child flat feet exercises, wearing good shoes, and getting expert advice, you can help shape a strong, healthy foot.
Start small. Do the exercises daily. Watch for progress. And if things aren’t improving, we’re here for you. You’re not in this alone. Let’s take care of those little feet together.
FAQs
Can you correct flat feet in children?
Yes. Many kids improve with time, exercise, and support from a foot doctor.
Can you fix flat feet with exercise?
Yes. Child flat feet exercises can build strength and support arch development.
Can kids with flat feet play sports?
Yes. With proper care and support, most kids with flat feet can play sports safely.