Flat foot—or fallen arches—is a common condition where the entire sole of the foot contacts the ground. While some experience no symptoms, others may suffer from pain, instability, and alignment issues affecting ankles, knees, hips, and lower back. At Sunshine Physical Therapy in Alexandria, we help you move better and feel stronger—starting with the foundation of your body: your feet.

What Causes Flat Feet?

• Genetics or developmental factors—arches may never fully form in childhood.
• Injury or tendon damage—particularly to structures like the tibialis posterior.
• Aging or wear and tear—tendons weaken over time.
• Medical or lifestyle contributors, such as obesity, diabetes, or arthritis.  

Recognizing the Signs

• Arch or heel pain, especially after prolonged standing or walking
• Swelling along the inner ankle
• Difficulty standing on tip-toes or fatigue in feet, even during light activity
• Pain in the knees, hips, or lower back stemming from poor alignment and pronation  

Why Treatment Matters

Flat feet compromise foot mechanics and shock absorption—for many people, this leads to compensatory strain throughout the legs and spine. Addressing it early can prevent chronic pain and improve overall posture and function  .

How Physical Therapy Supports Flat Foot Relief

1. Targeted Strengthening Exercises

• Toe Curls: Pick up items (like marbles or a towel) with your toes to build intrinsic foot muscle strength.
• Heel Raises: Rise onto your toes to enhance arch support.
• Resistance-Band Movements: Train inversion and eversion to activate muscles key for arch stability  .

2. Effective Stretching & Mobilization Techniques

• Calf and Achilles Stretching: Improve ankle flexibility and reduce strain on the arch.
• Arch Lifts and Foot Mobilizations: Engage the foot’s connective structures for a more dynamic, supportive arch.

3. Foot Gymnastics & Foot Rolls

• Tennis/Golf Ball Roll: Massage the sole to increase mobility and relieve discomfort.
• Arch Lifts & Towel Scrunches: Retrain foot mechanics and improve muscle control  .

4. Supportive Devices & Orthotics

Custom or over-the-counter arch supports can subtly reshape and support foot alignment. Over time, they help reduce overpronation and alleviate strain on the knees and back  .

5. Personalized Assessment & Gait Training

Your physical therapist will evaluate your alignment and walking mechanics, and guide you with tailored footwear tips, walking cues, or ankle brace recommendations to support healthy foot function  .

6. Comprehensive Approach to Pain Relief

Conservative management typically focuses on comfort and function—pain relief through customized exercises, lifestyle adjustments, and gradual strengthening can often help you avoid surgery altogether  .

Why It Works: The Benefits You Gain

Ready to Take the First Step?

Sunshine Physical Therapy in Alexandria offers individualized physical therapy programs to help you strengthen your foundation—your feet. Through tailored exercises, supportive strategies, and ongoing guidance, we empower you to stand taller, move better, and stay pain-free—without losing the arch support you need.

Interested in personalized arch-strengthening guidance or a gait assessment? Call us today to schedule your consultation and reclaim your mobility with confidence.