Back to Barefoot Ep.3 – How to Strengthen Flat Feet Naturally

Flat feet aren’t a problem — they’re a strength challenge.
In this episode of Back to Barefoot, Arnaud (osteopath and co-founder of Fleeters) and Gwen (sports physiotherapist) demonstrate three simple exercises to activate the muscles that support your foot arch.

With only a resistance band and mindful movement, learn how to improve stability, posture, and functional strength — day after day.

Tags: Education
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Video transcription

Hi everyone, today we’re talking about functional flat feet.

Flat feet are often viewed negatively, but in reality, they simply need more strength.

Unlike high arches, which we tend to stretch, flat feet benefit from muscle activation and reinforcement.

We’ll share three exercises using just a simple rubber band.

Exercise 1 activates the tibialis posterior — a key muscle that supports the inner arch.

Exercise 2 is the “short foot,” where we shorten the foot without curling the toes to lift the arch.

Exercise 3 is the “snail walk,” moving slowly by pulling yourself forward using your toes to strengthen arch control.

Start slowly, adjust effort to comfort, and observe differences between your feet — progress happens step by step.