How to Use a Resistance Band to Improve Your Arches

If you are flatfooted, tend to overpronate or just want stronger feet for dancing or sports, you can use resistance bands to make your feet stronger and more flexible. Your arches, specifically the posterior tibial and the abductor hallucis muscles, play a role in maintaining your good posture and in propelling you forward. Use resistance bands, which are large, flat pieces of rubber of varying resistances, to stretch your arches and strengthen your feet.

Instructions

    • 1

      Sit on the floor with your legs straight in front of you and your shoes off. Your back should be upright and your knees fully extended.

    • 2

      Wrap the resistance band around the ball of your right foot and your toes. Pull back on the ends of the band while pointing your toes forward to get rid of any slack in the band.

    • 3

      Extend your ankle slowly as you pull on the ends of the band. Hold this position briefly, then return your ankle to its starting position. Repeat this eight to 12 times, with an equal number of repetitions for your left foot.

    • 4

      Flex and point your toes against the band's resistance while keeping your ankle fully extended. Hold the pointed position briefly before releasing. Repeat eight to 12 times, then repeat with the toes of your left foot.