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Relief for Foot Pain from Fallen Arches: Four Exercises to Try

Dr. Eman Elmi
July 6, 2022
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Whether it be going to the grocery store or walking anywhere else, the feet are what make this possible. That is why it is essential to care for the muscles of your ankles, heels, and arches. That way, an individual feels lasting comfort as they are on the go. But, what exactly causes pain in the foot arch, and what exercises can be used to combat these conditions? To provide a better understanding, we will explain the causes of foot arch pain along with exercises to mitigate the discomfort.

Pain in Foot Arch

A common type of pain that is felt with fallen arches is swelling. This occurs within the ankles, which are located close to the heel of the foot. A lot of patients who suffer from fallen arches also experience excruciating back pain as a result of the poor posture that occurs with this condition. 


One of the most important aspects to understand this type of pain is learning why patients experience it, to begin with. To start off, people could receive fallen arches simply through genetics. It certainly can be frustrating to have this type of condition passed down to a person and the discomfort that comes with it.

An example of this is a person suffering from cerebral palsy, where the shape of their feet is warped due to abnormalities with the muscular structure caused by the disorder. Another cause of falling arches is pregnancy. During this time, a woman’s feet become more elongated than their usual size, leading to excruciating pain being felt.

Exercises for Fallen Arches

Included in our list of exercises for fallen arches are tennis ball rolls, stair arch rises, arch lifts, and heel walking. However, patients should take extra care when performing these workouts. Also, these are simple and free workouts to perform from home.

Tennis Ball Rolls

This type of exercise only requires a tennis ball. To perform this workout, people can place it underneath either the left or right foot, whichever is preferred first. Afterward, they can roll the tennis ball repeatedly. It is worth noting that patients should be seated when doing this. Moreover, keep a good posture for the most effective results, and perform this workout for three minutes on each foot.

Toe Raises

Patients should stand up to begin doing this workout, and they should perform this workout on both feet simultaneously. To begin, they should lift the big toe up while pushing their other toes on the floor for a few seconds. The next step is to switch positions where the big toe raises and the other four are pushed in. This should be repeated at least five times to for the most optimal effect.

Heel Walking 

This is performed standing up, and patients should take caution by maintaining their balance. If needed, an individual can find a friend or family member to help them stay upright from falling. The first step is to simply walk on the heels and to keep the toes raised. Patients should do this for a few seconds at a time for maximum effectiveness of this exercise for your arches. 

Marble Pickups

Have a bowl ready to use and at least ten marbles. A person can also try this workout with twenty marbles instead. While sitting down, grab each marble with just the toes of the foot. The goal is to drop each one into the bowl to alleviate the pain in the fallen arches. Once a person finishes placing all the marbles in the ball, they can do the same workout with the other foot.

Questions About Fallen Arches Exercises?

If an individual has any questions about fallen arches exercises, they can schedule a consultation at Diablo Foot & Ankle. We are dedicated to helping you as soon as possible.

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