Strengthening the Medial Arch

Though your foot is designed to support the weight of your body, parts or all of it can become weak and cause discomfort. The medial longitudinal arch runs along the inside of your foot and is the highest part of your foot. Responsible for flexibility and give, the medial arch can become aggravated if the muscles in your foot are compromised. A weakened medial arch can lead to ankle sprains and other injuries. Practicing foot exercises can help to strengthen the medial longitudinal arch.
Step 1
Practice the towel drag in which you move a towel around on the floor with your toes. Sit in a chair and place a hand towel on the floor in front of you. Use your toes to move the towel toward your body and then straight away from your body. Concentrate on using the bigger toes rather than the smaller ones because the big toe is in line with your medial arch. Complete 10 full rounds.
Step 2
Flex and point your foot. Sit on the floor with your leg straight out in front of you, heel on the floor. Pull your toes toward your body, leading with the big toe and then point your toes to release. Foot flexion will strengthen your ankle along with the medial arch. Complete 20 to 30 repetitions.
Step 3
Complete three sets of calf raises. Stand with your feet together and press down through your toes to lift your heels off of the floor. Hold onto a wall or the back of a chair for stability, if needed. Focus on the bigger toes as you push into the floor by rolling through the ball of your foot before pressing down and lifting your heels. Complete 10 to 15 repetitions for each set.
Step 4
Wear orthotics. Walking improperly or out of alignment often can cause muscle weakness, especially in your feet. Orthotics can help you walk with the correct balance on both feet, which in itself can help to strengthen the medial arch. Visit your podiatrist to determine whether orthotics are right for you.