Short foot arch lift
Foot flat on the floor. Draw the ball of the foot towards the heel to lift the arch, without curling the toes.
- 10 times
- 2 times a day
Should feel: The arch of the foot working Should not feel: Toes curling, or cramp in the sole
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Foot arch exercises
Foot & ankle · Flat foot and inner arch pain
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Turning the sole inward
Band round the forefoot, anchored out to the side. Turn the sole inward against the band, keeping the knee still.
- 15 times
- 2 times a day
Should feel: The muscle along the inner ankle working Should not feel: Sharp pain behind the inner ankle bone
Calf raises
Rise on both toes, progress to one.
- 15 times
- Daily
Should feel: The calf working Should not feel: Ankle pain
Calf stretch, knee straight
Hands on a wall, back leg straight, heel down.
- Hold 30 seconds
- 3 each side
Should feel: A stretch in the upper calf Should not feel: Pain in the heel
Stop and telephone us if
- You cannot rise onto your toes on one leg
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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