6 Exercises To Strengthen Your Feet And Alleviate High Arch High Instep Pain

Are you experiencing pain in your feet due to high arch high instep If so, you’re not alone. This condition can cause discomfort and pain, especially when on your feet for long periods. Fortunately, there are some exercises you can do to help strengthen your feet and alleviate pain associated with a high arch and high instep. In this blog post, we’ll look at 6 exercises that can help you achieve relief. So, read on to learn more about strengthening your feet and alleviating pain!

The Doming Exercise

It can be pretty painful if you have a high arch and instep. Thankfully, there are exercises that you can do to help alleviate the pain and strengthen your feet. One of these exercises is called the Doming Exercise. First, stand up straight with your feet hip-width apart and spread your toes wide. Now, press the bottom of your feet into the floor and draw your toes toward your shin to create an arch with your feet. Your toes should remain pressed against the ground while you contract your calf muscles and the muscles in your feet. Hold this contraction for 10 seconds, then relax and repeat the exercise 10 times.

This exercise can help strengthen the muscles in your feet and reduce any pain or discomfort associated with a high arch and instep problems. It can also help improve balance and coordination, making you less prone to slips and falls. As with any exercise, taking it slowly and using the proper form is essential to ensure you don’t strain or injure yourself. Wear supportive shoes designed for high arches, such as those with cushioning, motion control, and arch support. Doing this will give you the best possible results from the exercise and help protect your feet from further injury.

Towel Curls

Towel curls are an excellent exercise for strengthening the muscles of your feet and can help relieve the pain associated with a high arch and high instep. You will need a small hand towel or washcloth to do this exercise. Start by sitting in a comfortable chair with your feet flat on the floor. Place the towel on the floor before you and grab it with your toes. Curl your toes around the towel and lift it off the floor while keeping your heel firmly planted. Hold this position briefly before returning the towel to the floor.

You can repeat this exercise as many times as you like and should feel your feet getting stronger as you go. Additionally, you can add more resistance to the exercise by rolling the towel up or adding weight. This exercise should help alleviate the discomfort associated with high arch and high instep if done consistently. Alternatively, another good foot strengthening exercise is toe squeezes. To do toe squeezes, sit comfortably and place a soft rubber ball between your toes. Squeeze the ball between your toes and hold for 3-5 seconds before releasing it. This exercise helps to strengthen the small intrinsic foot muscles and improve the range of motion at the ankle joint.

Toe Spreads

Toe spreads are an excellent exercise for strengthening the feet and alleviating pain from high arch and high instep. This exercise is simple to do and can be done anytime, anywhere. To start:

1. Stand up straight with your feet flat on the floor.
2. Lift your toes off the ground while keeping the ball of your foot planted firmly on the ground.
3. Spread your toes apart as far as you can and hold for 10 seconds.
4. Ensure that your toes remain flat against the floor during this exercise, and try not to scrunch your toes too much.
5. Relax for a few seconds and repeat for 5 reps.

You can also do this exercise while seated in a chair or on the floor with your feet in front of you. Once again, keep the balls of your feet planted firmly against the ground and lift your toes. Spread your toes as far apart as possible and hold for 10 seconds. Relax and repeat for 5 reps.

This exercise is excellent for targeting the muscles in your feet, which can help alleviate pain from high arch-high instep. It can also help to improve mobility and flexibility in the toes, as well as build strength. For best results, wear shoes with plenty of room in the toe box, such as the best shoes to give your feet enough space to move comfortably.

Marble Pick-Ups With Best Shoes For High Instep

Marble pick-ups are a great way to strengthen the feet while relieving high arch-high instep pain. It’s a practical exercise that can help reduce any discomfort you may be feeling. You will need a pair of best shoes for high instep to do this exercise. This will help support your arch and provide stability while performing the exercise. Start by placing 10-15 marbles on the floor before you. Take off your shoes and put one foot directly over the marbles. Now, slowly lift each marble one at a time and place it into a cup or bowl.

Concentrate on keeping your toes raised throughout the exercise, and try to pick up as many marbles as possible without putting your foot down. Once you’ve picked up all the marbles, switch feet and repeat the process. Marble pick-ups are an excellent way to strengthen the muscles and tendons in your feet. This exercise also encourages proper alignment of the toes and reinforces the arch of your foot. As you perform the exercise regularly, you should notice a reduction in any pain or discomfort that you’ve been experiencing due to your high arch and high instep. Wear supportive shoes with a high instep during your marble pick-ups to maximize results.

Ankle Circles

Ankle circles are an excellent exercise for strengthening your feet and alleviating pain from the high instep and high arches. To do ankle circles:

1. Begin by sitting comfortably with your feet flat on the ground.
2. From here, lift one foot off the floor and rotate your ankle in slow circles, clockwise and counterclockwise.
3. Keep your circles slow and smooth, and flex and extend your foot with each rotation.
4. Aim to do at least ten circles in each direction before switching feet and repeating the exercise with the other side.

Ankle circles can be done anywhere, and you can even do them while sitting at your desk at work or school. They are an excellent way to keep your feet active and healthy and help relieve any discomfort that may come with having high arches or a high instep. For added benefit, try doing ankle circles with the best shoes that give your feet extra cushioning and support. This will help minimize strain on your feet while exercising and provide further comfort during everyday activities.

You can also increase the intensity of this exercise over time. After mastering basic ankle circles, try adding small dumbbells or ankle weights to challenge your feet and build strength. If using weights, start light (2-4 lbs) and gradually increase over time as you gain strength.

Calf Raises

Another effective exercise is calf raises. Calf raises involve standing on a step with your toes facing forward and heels off the edge of the stage. Beginners should start with two legs together for stability, then progress to single-leg calf raises over time. Slowly raise your heels towards the ceiling until your calves are contracted, and pause at the top of the move for two seconds before lowering back down again. Aim for 8-15 reps per set, depending on how challenging it is for you.

Conclusion

No matter what type of feet you have, it is essential to take care of them and ensure you wear the best shoes for a high instep. Exercises such as doming, towel curls, toe spreads, marble pick-ups, ankle circles and calf raises can help to strengthen your feet and alleviate pain associated with having a high arch in the high instep. This can make your feet more comfortable and give you better support when walking or running. Do these exercises regularly to keep your feet healthy and strong.