Rebuilding Flat Feet

Wharton's Simple Solution No. 10

The importance of foot health in running cannot be overstated. Lack of strength and flexibility in the feet can cause a cascade of events that reverberates up the entire kinetic chain. The foot is our first and only point of contact with the ground, and, just as a house with an unstable foundation will be plagued by cracks and fissures, so too a human body with weak feet will suffer instability.


The foot contains 26 bones (almost 25 percent of all bones in the human body), 31 joints and 20 intrinsic muscles. The foot and leg constitute a hinge or lever system that serves to propel the human body forward. One of the foot problems people develop is "fallen arches" or "flat feet," a decrease in the longitudinal arch that absorbs landing forces. You can rebuild the arches through the use of the following and other active isolated, constant-resistance exercises.



Sit on a chair so that your knees are at an approximate 90-degree angle with your feet on the ground. You'll need a smooth floor so that the towel will glide easily. Spread the length of the towel in front of you and sit with your back straight and bare foot flat on the edge of the towel. The short end of the towel should be against the legs of the chair. Without moving your heel, contract your toes to bunch up the towel and draw it toward you (as shown) until you have done 10 repetitions of toe contractions or run out of towel. Complete two sets of 10 with each foot. As you become more proficient, begin adding a light weight to the end of the towel, gradually increasing weight over time. (Next issue we will progress further with the exercise.)


Perform this test regularly on each foot. Wet the bottom of your foot in water, then stand on a flat surface that will show an imprint, such as a brown paper bag, a sheet of paper or a brown paper towel.

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