Senebti

Low arches (flat feet)

A low or flattening foot arch. If it is not painful, it is often not a problem.

Safety first

See a doctor or physio before exercising if you have: a red, hot, swollen foot, a wound that won’t heal (especially with diabetes), persistent numbness, or inability to bear weight.

Stop if pain increases or numbness spreads. Start short and easy. Move on when it feels comfortable and pain does not increase.

Includes content for people with a diagnosis.

Not improving or getting worse? See a physiotherapist — If things are not better after a few weeks, or pain increases, talk to a physiotherapist. In the Netherlands you do not need a GP referral to book a physiotherapist.

  1. 【足の専門家が教える】土踏まずを作るためのトレーニング — 足脚改善チャンネル by中島武志 (ja) Watch on YouTube
  2. 【扁平足】落ち込んだ土踏まずが気になる方へ「後脛骨筋エクササイズ」｜綜合整体 GENRYU（大分市） — GENRYUチャンネル (ja) Watch on YouTube
  3. 【扁平足】セルフケア・アーチを、作る方法！ — やわらチャンネル (ja) Watch on YouTube
  4. タオルギャザー（足指のトレーニング・約6分） — もり鍼灸整骨院チャンネル (ja) Watch on YouTube
  5. 足のアーチ向けトレーニング（約11分） — もり鍼灸整骨院チャンネル (ja) Watch on YouTube
  6. 足裏アーチ回復トレーニング — TAGUチャンネル (ja) Watch on YouTube
  7. 足のアーチ強化（5種・解剖学の解説つき・約24分） — Nピラティス〜ゼロからわかる解剖学〜 (ja) Watch on YouTube
  8. ふくらはぎの張りと土踏まず：3つの方法 — Training Lounge【中野崇】 (ja) Watch on YouTube
  9. 扁平足のリハビリテーション・セルフエクササイズ — Juntendo University　順天堂大学 (ja) Watch on YouTube
  10. 【100均のゴムバンドで！】足の内在筋と縦アーチのトレーニング — Foot and Ankle (ja) Watch on YouTube
  11. 7 Best Flat Feet Treatments - Ask Doctor Jo — AskDoctorJo (en) Watch on YouTube
  12. Flat Feet Getting Worse? Here's Why — Squat University (en) Watch on YouTube
  13. The 5 KEYS To Improve Flat Feet (Fallen Arches) & Foot Overpronation — Body Fix Exercises—for over 50s (en) Watch on YouTube
  14. 3 Critical Exercises For Pronated, Flat Feet. (Causing Foot, Knee & Back Pain) UPDATED — Bob & Brad (en) Watch on YouTube
  15. 2 Exercises to Lift and Strengthen Your Arches (Flat Feet) — Rehab Science (en) Watch on YouTube
  16. 7 Exercises for Flat Feet | Doctor and Physio led demonstration — Doctor O'Donovan (en) Watch on YouTube
  17. Exercises for Flat Feet — [P]rehab (en) Watch on YouTube
  18. Flat Feet - Rehab Exercises for Pronated Arches — Rehab Science (en) Watch on YouTube
  19. Overpronation of the Foot? 4 Exercises to Strengthen Your Arches — Rehab Science (en) Watch on YouTube
  20. Oefening 1: Voetboog mobiliseren — Podotherapie Hermanns (nl) Watch on YouTube
  21. Oefening 4: Stabilisatie voetboog — Podotherapie Hermanns (nl) Watch on YouTube
  22. Doorgezakte voeten / platvoeten (Pes planus) 8/10 — Podotherapie Fuit & van Houten (nl) Watch on YouTube
  23. Platvoet, wat kan je doen aan deze voetklachten? — Voetencentrum Wender (nl) Watch on YouTube
  24. Holvoet en platvoet — Voetentraining (nl) Watch on YouTube
  25. Voetboog Verstevigen - Oefeningen & Tips — Victor Mooren (nl) Watch on YouTube
  26. Doorgezakte voorvoet? Probeer deze voetmassages eens! — Voetentraining (nl) Watch on YouTube
  27. OTC Voetboog Intrekken — Fysiotherapie OTC Gooi en Vechtstreek (nl) Watch on YouTube
  28. HCP: Oefening Voetboog Tenen Heffen — Hielpijncentrum Gelderland (nl) Watch on YouTube
  29. HCP: Oefening Voetboog Maken — Hielpijncentrum Gelderland (nl) Watch on YouTube
  30. Fußgewölbe trainieren - Kurzer Fuß nach Janda Übungen — funcFIT Personal Training (de) Watch on YouTube
  31. Knick-Senkfuß (Plattfuß) 🦶 4 Übungen für zu Hause — Online Physiotherapie (de) Watch on YouTube
  32. 4 Übungen gegen einen Knick-Senk-Spreizfuß ✅ Plattfuß korrigieren — Ergotopia (de) Watch on YouTube
  33. Fußfehlstellung erkennen & korrigieren (Übungen) 👣Knickfuß, Senkfuß, Spreizfuß — Ihr Sportarzt (de) Watch on YouTube
  34. Fußgewölbe trainieren - Übungen zum Mitmachen — PhysioNatic (de) Watch on YouTube
  35. Spiraldynamik® Übung: Senk-Plattfuss - Koordination & Kräftigung — Spiraldynamik (de) Watch on YouTube
  36. Spiraldynamik® Übung: Knickfuss - Koordination & Ausdauer — Spiraldynamik (de) Watch on YouTube
  37. Plattfuß bzw. Knick Senk Spreizfuß - Physio zeigt wirkungsvolle Blackboard Übungen — StrongandFlexTV (de) Watch on YouTube
  38. Fußgewölbe trainieren und aufrichten — PhysioNatic (de) Watch on YouTube
  39. Knick-Senk-Spreizfuß (Plattfuß) | Übungen für zu Hause — ERLEBE GESUNDHEIT (de) Watch on YouTube
  40. Exercices pour pieds plats, utiles pour la voûte plantaire — Denis Fortier (fr) Watch on YouTube
  41. Pied plats ? Exercices pour muscler l'arche du pied — kinepilates : l'esprit du corps (fr) Watch on YouTube
  42. PIED PLAT ou la VOÛTE PLANTAIRE AFFAISSÉE | EXERCICE génial pour RENFORCER L'ARCHE DU PIED — Yoga postural avec Marina (fr) Watch on YouTube
  43. Course à Pied avec Pieds Plats : Exercices et Conseils🏃‍♂️🦶💪 — Gilou t’as mal où ? (fr) Watch on YouTube
  44. Pied plat : 6 exercices pour retrouver la voûte plantaire et renforcer ton pied — Physiothérapie accessible (fr) Watch on YouTube
  45. Ejercicios para mejorar y potenciar la musculatura del pie plano infantil — Podoactiva (es) Watch on YouTube
  46. 4 ejercicios para CORREGIR EL PIE PLANO según la ciencia — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  47. PIE PLANO: Ejercicios para aumentar el arco plantar — FisioOnline (es) Watch on YouTube
  48. Corrección del pie plano/ejercicios de Risser — Julio Palacios | Fisioterapia Latina (es) Watch on YouTube
  49. Ejercicios para la Fascitis plantar y para los pies planos — Julien LEPRETRE (es) Watch on YouTube
  50. 🦶🏻 Rutina de EJERCICIOS para corregir EL PIE PLANO — Marcos Sacristán | Fisioterapia a tu alcance (es) Watch on YouTube
  51. 6 ejercicios para CORREGIR PIE PLANO | Fisioterapia — Fisioterapeuta Sol Mon (es) Watch on YouTube
  52. Ejercicios efectivos para corregir el PIE PLANO - Fisioterapia para hacer en casa — PhysioWods - Ana Galeote (es) Watch on YouTube
  53. 4️⃣ EJERCICIOS para MEJORAR los PIES PLANOS 🦶🏻 — FisioOnline (es) Watch on YouTube
  54. Ejercicios para el pie plano infantil — Traumatología Infantil Canarias (es) Watch on YouTube
  55. PÉ CHATO: como corrigir? | Pés Sem Dor — Pés Sem Dor (pt) Watch on YouTube
  56. 3 melhores exercícios para corrigir PÉS CHATOS | PISADA PRONADA — Fisioterapia com Kelwin Juan (pt) Watch on YouTube
  57. Como Melhorar Pé Plano e Pé Cavo - Os melhores exercícios — Dr. Alexandre Mota (pt) Watch on YouTube
  58. TOP EXERCÍCIOS - Estabilidade arco plantar e estabilidade de joelho — Rodrigo Zago Treinador (pt) Watch on YouTube
  59. Como Tratar Pé Chato Plano (Pisada Pronada) 9 Exercícios — Maurice Guggisberg (pt) Watch on YouTube
  60. 3 exercícios para melhorar o pé chato — VOLL TV (pt) Watch on YouTube
  61. Top exercícios para melhorar a estabilidade do arco plantar — Rodrigo Zago Treinador (pt) Watch on YouTube
  62. Pé Chato: A Verdade que Ninguém Te Conta (E Como Fortalecer) — Dr. Rodrigo Lopes - Fisioterapeuta (pt) Watch on YouTube
  63. Guia Completo do PÉ CHATO: Exercícios, Dicas e Mitos! — Isabella Campos (pt) Watch on YouTube
  64. Pé chato ou pé plano: 3 movimentos para melhorar — Kelly Lemos | Dor Crônica (pt) Watch on YouTube
  65. Piede Piatto: Esercizi di Riabilitazione — Massimo Defilippo Fisioterapista (Fisioterapiarubiera) (it) Watch on YouTube
  66. PIEDE PIATTO: la guida completa (falsi miti, esercizi, plantare, bambini) — Fitness Posturale (it) Watch on YouTube
  67. Piede Piatto Valgo: esercizi e terapia manuale. — Schienaok (it) Watch on YouTube
  68. Esercizi per PIEDI PIATTI — FisioAlp - Studio di Fisioterapia, Osteopatia e Riabilitazione Pelvica (it) Watch on YouTube
  69. Routine di esercizi per i piedi, ideale anche per piedi piatti e alluce valgo — Mat You Can | Corsi di Pilates e Yoga online (it) Watch on YouTube
  70. Piede Piatto: 4 Semplici esercizi che possono esserti utili! — Kinetik Lab (it) Watch on YouTube
  71. Gli esercizi per il piede piatto — Teleclub (it) Watch on YouTube
  72. Esercizio per piede piatto trasverso e alluce valgo – “piede-polpo” — Volgger OrthoPes KG (it) Watch on YouTube
  73. Piede piatto: 6 esercizi per recuperare l’arco e rafforzare il piede — Fisioterapia accessibile (it) Watch on YouTube
  74. Esercizio per piede piatto e alluce valgo – “torsione del piede” — Volgger OrthoPes KG (it) Watch on YouTube
  75. 足弓與腳跟、前腳掌痛的解說（約13分鐘） — 啾c物理治療師 (zh) Watch on YouTube
  76. 扁平足、高足弓不是問題！恢復足弓絞盤機制的功能訓練完整版｜啾c物理治療師 — 啾c物理治療師 (zh) Watch on YouTube
  77. 拇趾外翻前兆：足弓無力是關鍵，矯正運動完整教學｜啾c物理治療師 — 啾c物理治療師 (zh) Watch on YouTube
  78. 扁平足、拇指外翻及腳板底痛…足弓運動幫到手！[Eng Subtitles ]Flat feet and Bunion Exercises — Dr. Joe Wong (zh) Watch on YouTube
  79. 深蹲時的足弓練習（2招・約9分鐘） — 林勁瑋 x 大腦優先教練學院 (zh) Watch on YouTube
  80. 扁平足運動教學（約19分鐘） — Coffee林芊妤 (zh) Watch on YouTube
  81. 足弓評估與訓練（約15分鐘） — 啾c物理治療師 (zh) Watch on YouTube
  82. 足底緊繃、足弓塌陷怎麼辦？四個練習建立足弓，找回下肢穩定度！｜足弓塌陷、足底緊繃、足弓訓練、足弓矯正 — 林勁瑋 x 大腦優先教練學院 (zh) Watch on YouTube
  83. 足弓重心，你踩對了嗎？1招練出好足弓！｜功操大全 — 阿銘師x鍼還傳 (zh) Watch on YouTube
  84. 足弓訓練（扁平足向・約22分鐘） — YogaLadyM流瑜伽 (zh) Watch on YouTube
  85. 발에 문제가 있으신 분들이 애타게 찾던 영상입니다 / 족저근막염, 평발, 무지외반증 재활운동 — 피카토 Phycato (ko) Watch on YouTube
  86. 평발을 교정하는 모든 방법 2탄! 아치 만드는 스트레칭, 운동 - 이경석의 척추88 #182 - 평발 셀프교정 — 굿라이프 (ko) Watch on YouTube
  87. [기분 좋은 날] 발 코어 키우는 ＜아치 UP 운동법＞ 20200710 — MBClife (ko) Watch on YouTube
  88. 평발 운동과 통증 관리 (약 15분) — 통증안녕 기승전운동 (ko) Watch on YouTube
  89. 발바닥 아치가 무너져 있다면?? 꼭 보셔야 합니다. !! — 문쌤재활 (ko) Watch on YouTube
  90. 평발, 발아치 교정 운동? 이걸 놓치고 계셨군요! — 몸수리 (구 운동한입) (ko) Watch on YouTube
  91. 평발교정운동 5가지! 꾸준히 하면 아치가 생겨나는 발바닥스트레칭 — CM병원 (ko) Watch on YouTube
  92. 발가락 운동만 해서는 평발이 교정되지 않습니다 #평발기능성운동 #아치살리는운동 — 데스런 윤현용의 기능성운동 (ko) Watch on YouTube
  93. 발 아치가 살아나는 운동 #맨발걷기에 참 좋습니다 — 행복한의사 김정훈의 건강이야기 (ko) Watch on YouTube
  94. 소아 평발 교정, 집에서 할 수 있는 교정운동 5가지 — 바로서구병원 (ko) Watch on YouTube