Pilates Is Great for All Foot Types: Flat Feet, High Arches, and Normal Feet

As a Pilates Instructor my appreciation of my feet completely changed with my training. Most of us don’t think about our feet unless we stub a toe or experience pain for some reason. Foot pain can be caused just by the structure of the foot, but they can also find relief with the right exercises. Pilates is a low-impact exercise method that can be beneficial for people of all foot types. It can help to strengthen the muscles in the feet and ankles, improve flexibility, and reduce pain.

People with flat feet often experience pain in their feet, ankles, and knees. This is because the lack of arch in their feet can cause them to overpronate, their feet roll inwards when they walk or run. Pilates can help to strengthen the muscles that support the arches of the feet, which can help to reduce pain and improve alignment.

People with high arches often experience pain in their feet, ankles, and calves. This is because the high arches in their feet can cause them to supinate, which means that their feet roll outwards when they walk or run. Pilates can help to stretch the muscles that support the arches of the feet, which can help to reduce pain and improve flexibility.

People with normal feet can also benefit from Pilates. Pilates can help to strengthen and stretch the muscles in the feet, ankles, and legs, which can help to improve overall foot health and prevent pain.

Here are some specific Pilates exercises that can be beneficial for people with flat feet, high arches, and normal feet:

For Flat Feet:

• Foot doming: helps to strengthen the muscles that support the arches of the feet. To do this exercise, sit on a chair with your feet flat on the ground. Curl your toes under and dome the arches of your feet. Hold for a few seconds and then relax. Repeat 10-15 times.

For High Arches:

• Towel scrunches: helps to strengthen the muscles that support the arches of the feet. To do this exercise, sit on a chair or do in standing with your feet flat on the ground. Place a towel under your toes and scrunch the towel towards you with your toes. Hold for a few seconds and then relax. Repeat 10-15 times.

For Normal Feet:

• Single-leg toe raises, helps to strengthen the muscles in the feet, ankles, and legs. To do this exercise, in standing place a TheraBand under your foot from heel to toes. Hold the other end of the Theraband in your hands and gently tug on it and lift your toes up feeling the support of the TheraBand under your toes. Hold for a few seconds and then lower back down. Repeat 10-15 times on each leg.

For All Foot Types:

• Footwork on the Pilates Reformer, the spring load design with the footwork choreography helps challenge your muscles, improve alignment, and increase flexibility.

It is always a good idea to talk to your doctor before starting a new exercise program, especially if you have any foot pain or conditions.

Pilates is a safe and effective exercise method that can be beneficial for people of all foot types. With regular practice, you can improve your foot health, reduce pain, and improve your overall well-being.