I. Relaxation & Stretching (Loosen Before Training)

1. Calf Stretch (Gastrocnemius)

   Face a wall, one foot forward and one back. Keep the back leg straight and heel on the ground.

   Lean forward until you feel a stretch in the calf.

   30 seconds × 2 sets per side.
2. Soleus Stretch

   Same position, but slightly bend the knee of the back leg, keeping the heel on the ground.

   30 seconds × 2 sets per side.
3. Plantar Fascia Release

   Roll a tennis ball or foam roller under your foot back and forth.

   Pause for a few seconds on tender spots.

   1–2 minutes per time.
   
   

II. Foot Muscle Strength (Core Training)

1. Towel/Bean Pickup

   Place your foot flat. Use your toes to grasp and lift a towel or beans, then release.

   15–20 reps × 2 sets.
2. Toe Spreading Exercise

   Sit or stand. Spread all toes as wide as possible, hold for 3 seconds, then relax.

   15 reps × 2 sets.
3. Short Foot Exercise

   Keep your foot flat without curling toes. Gently “lift” the arch, tightening the sole.

   Hold for 5 seconds, then relax.

   15 reps × 3 sets.

III. Arch & Ankle Stability

1. Calf Raise (Heel Lift)

   Stand with feet shoulder-width apart. Slowly rise onto your toes, pause for 1 second at the top.

   15–20 reps × 2 sets. Progress to single-leg raises later.
2. Resisted Foot Inversion

   Sit. Wrap a resistance band around the forefoot. Pull the foot inward against the band.

   15 reps × 2 sets per side.
3. Anterior Tibialis Training (Foot Flexion)

   Sit. Wrap a resistance band around the forefoot. Lift the foot upward against the band.

   15 reps × 2 sets per side.

IV. Balance & Gait (Advanced)

1. Single-Leg Stand

   Start with wall support → no support → eyes open → eyes closed.

   30–60 seconds × 2 sets per side.
2. Lunge Squat (Knee Alignment Control)

   When squatting, keep knees aligned with toes, not caving inward.

   10 reps × 2 sets per side.

V. Daily Tips (More Important Than Training)

1. Wear shoes with arch support and good heel wrapping. Avoid walking barefoot on hard floors for long periods.

   Avoid prolonged standing, walking, or sudden intense exercise.
2. If flat feet are accompanied by knee valgus, calf valgus, or lower back pain, orthotic insoles are recommended.