Flat feet are surprisingly common and often harmless.

But if the condition is causing you pain, these flat feet exercises can help.

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board-certified podiatrist and founder ofStep Up Footcarein New York City

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To do it, sit barefoot in a chair with your feet on the ground.

Do one foot at a time and keep your toes on the floor without curling or extending them.

Hold the position for eight seconds and relax.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Repeat eight to 12 times.

you’re able to do it sitting or standing.

Place the ball between your ankles and squeeze.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

board-certified podiatrist and founder ofStep Up Footcarein New York City

The challenge is keeping your toes on the ground and the ball in place by lightly squeezing.

Do three sets of 10 raises, resting in between each set.

Calf wall stretch

Flat feet exercises are not just about exercising your feet but also the surrounding areas.

Healthy female training in the gym, performing a hip thrust.

Enter the calf wall stretch.

Dorsiflexion brings the top of the foot closer to the shin.

This motion is limited by tight and shortened calf muscles.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

To perform the stretch, stand a little less than arms distance from a wall.

Ensure your right heel is touching the ground and hold the position for 20 to 30 seconds.

Repeat on the other leg.

Perform the stretch a total of three times on each side.

This can lead to pain and inflammation of the area, aka plantar fasciitis.

Pull your toes back, stretching the bottom of your foot.

Hold it there for 30 seconds as you massage the bottom of your foot.

Repeat on the other foot.

Do it three times on each side to complete the stretch.

Toe lifts

Your toes deserve some attention, too.

Hold your toes up for five seconds, then slowly put them back down.

Repeat six to eight times on each side.

Buying over-the-counter orthotics at your local drugstore can help.

One option is an implant that is placed through a small incision into the subtalar joint.

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