Ankle and Foot Exercises
Short Foot Exercise
The short foot exercise lifts the arch by drawing the ball of the foot towards the heel without curling the toes. It trains the small muscles inside the foot that support the arch, which helps flat feet, heel pain and ankle stability.
What it does
The intrinsic foot muscles form a dynamic arch support. Training them improves foot control during standing and walking.
You will often see it in our programmes for flat foot, plantar fasciitis and posterior tibial tendon dysfunction, and it features in our sports physiotherapy programmes.
How to do it
- Sit with your foot flat on the floor.
- Without curling your toes, slide the ball of your foot towards your heel so the arch rises.
- Keep the big toe pressed down.
- Hold 5 seconds and relax.
- Progress to standing on both feet, then on one foot.
How much
10 holds, 2 to 3 sets, once a day.
Common mistakes
- Curling the toes instead of lifting the arch.
- Lifting the big toe.
Stop and check with us if
- Flat feet are painful and worsening, especially one side. Tibialis posterior dysfunction needs assessment.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Will this fix flat feet?
It's hard to feel. Is that normal?
Related treatments
Sports Physiotherapy
Injury recovery, performance rehab and return-to-play testing for athletes.
Learn more FootTarsal Tunnel Syndrome
Burning and tingling in the sole from nerve compression at the inner ankle.
Learn more FootCuboid Syndrome
Outer midfoot pain after a sprain or overuse. Often missed, often responsive to manual therapy.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.