Foot Strengthening can help reduce Pain from Flexible Flat Feet.
- gfarrell2009
- Feb 16, 2025
- 5 min read
Updated: Jul 4
If you are reading this article you probably already know a good bit about flat feet and what a nuisance pain from the condition can be. You may also be aware that the condition can cause pain not only in the foot but also in the knee and lower back . The condition affects more than 30% of the population, from the young to older adults and can have multiple interacting causes.
The condition often features collapsing of the arches of the feet during gait causing them to roll inwards and this can lead to a high degree of pronation. This in turn can lead to abnormal stresses being placed in the knee and lower back giving pain in these areas.
So what can we do about symptomatic flat feet? Orthotics can help but there in now really no doubt that foot strengthening exercises can also reduce pain and improve function. The most commonly used exercise is the short foot exercise( SFE).
A very recent research paper, (1) Yang et al 2026, looked closely at the problems flexible flat feet can bring, for example pain and reduced function, and the benefits that the short foot exercise can have for people with the condition. The paper states -"By strengthening foot support structures, SFE reduces excessive plantar fascia tension, relieving pain and enhancing walking ability.
Many other research papers have looked at pain from flexible flat feet and come to the same conclusion, indeed ,the short foot exercise has even been demonstrated to improved balance in older flat footed individuals.
More about the short foot exercise
Ok, so what exactly is the short foot exercise, what does it do and how do you learn to do it ? Quite simply it usually described as contracting the intrinsic foot muscles so that the ball of the foot is pulled towards the heel ( see images below ). The toes can flex around the toe knuckle joint (MTPJs) but must themselves remain straight and not curl up in a grasping action.
The exercise is alternatively known as foot doming. The figure on the left shows a relaxed foot and the figure on the right a domed foot were the arch and ball of the foot are lifted upwards . Resistance to muscle contraction is provided by body weight acting through the tibia (in green ) onto the bony arch of the foot tending to flatten it.
As people get better at the exercise and their muscles stronger, they can progress to putting more weight down onto the arch through the tibia by standing and then standing on one leg.
Short foot exercise (SFE) training approaches. Perform active plantar muscle contraction to draw the metatarsal toward the calcaneus, lift the foot arch, inducing the “short foot” effect. ①: Tibia, ②: Talus, ③: Navicular, ④: Medial Cuneiform, ⑤: Metatarsal, and ⑥: Calcaneus.
( From Yang et al 2026)
Learning the short foot exercise
Learning the short foot exercise can be difficult because of the number of muscles involved most of which we rarely if ever focus on. However, in the opinion of this author, the exercise can be quickly learned by dividing it into 2 actions then combining them. I have found that people quickly pick up the exercise this way. Sounds complicated but have a look at this explanatory video
A better way of strengthening the foot.
The Novabow System is designed to produce an exercise very similar to the short foot/doming exercise but places the toes, and hence the intrinsic foot muscles, in more extended positions, which can improve muscle activation during exercise.
The Novabow is used seated and so resistance to muscle contraction is not produced by bodyweight acting on the upper surface of the bony arch but rather by elasticated bands placed across the top of the foot. When you use the Novabow you can actually feel the muscles in the soles of your feet fatiguing. Where you place the bands on the foot affects which muscles you primarily target.
Benefits of Using the Novabow for Flexible Flat Feet
Enhanced Muscle Strength
One of the main advantages of the Novabow is that it strengthens the intrinsic muscles in your feet. As these muscles grow stronger they become better equipped to support the arch, leading to improved foot mechanics and reduced foot pain.
Increased Flexibility
The Novabow System offers 2 exercises in one device. As well as strengthening the foot, the Novabow also allows the foot to be stretched to improve foot flexibility . Flexibility is vital for preventing injuries and ensuring fluid movement. The Novabow's flexibility component helps enhance joint mobility in the foot which can give in a greater range of movement.
Reduce pain from flat feet
For those suffering from flat feet, foot strengthening can significantly alleviate pain. Regular use of the Novabow has been demonstrated to give significant gains in foot strength, a key component of any pain reducing treatment plan.
Improved Balance and Stability
A solid foundation aids in balance and stability. As you engage in foot exercises you increase your awareness of body position. This enhanced proprioception contributes to better balance and reduces the risk of falling and injuring yourself.
Convenience and Accessibility
You can use the Novabow at home, in the office ,or even whilst travelling .This makes it easier to incorporate foot strengthening into your weekly routine. 10 minutes 3 times a week is all the time that is required.
Incorporating the Novabow into Your Routine
Start Gradually
If you're new to the Novabow and foot exercises, ease into it. Begin with shorter sessions to master the movements before gradually increasing intensity and duration.
Consistency is Key
Like any exercise program, consistency is vital when using the Novabow. Aim to include the device in your routine several times a week. Over time, you will likely notice enhanced strength and, through that strength gain, reduced pain.
Combine with Other Foot Care Practices
While the Novabow is effective, incorporate other foot care practices for optimal health. Consulting a healthcare professional can further improve your foot wellbeing since orthotics, combined with strengthening exercises, are known to work well for pain from flat feet.
Moving Forward with the Novabow
Strengthening foot muscles through innovative tools like the Novabow offers hope for those coping with flat feet. By engaging in targeted exercises, you can boost muscle strength, flexibility, and balance, leading to a more comfortable lifestyle.
The Novabow can be purchased via our website .
Visit our website at Home | Novabow Foot Strengthening Device | Novabow
Note -The information in this post is in no way meant to replace qualified medical advice.
References
(1) Yang H, Liu C, Yao K, Yang J, Wang Y, Sun C, Li P, Dong H. Short foot exercises for flatfoot therapy: Status and prospects. Sci Prog. 2026 Jan-Mar;109(1):368504251410796. doi: 10.1177/00368504251410796. Epub 2026 Jan 5. PMID: 41490170; PMCID: PMC12775274.
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