The ONE Exercise to Correct Flat Feet
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 6 February 2026
⏱️ 5 minutes
🧾️ Download transcript
Summary
Flat feet are not genetic! Flat feet correction and prevention are simpler than you think. Discover the one exercise to fix flat feet and restore your foot’s arch naturally, along with some easy flat foot exercises to strengthen the arches of your feet.
0:00 Introduction: Exercises for flat feet
0:27 Foot arch function
1:38 The best flat feet fix
2:27 More exercises for flat feet
3:26 Flat foot prevention in children
4:04 Vitamin D, K2, magnesium, and flat feet
In this video, I’m going to show you the best flat foot fix that you can do at home. You’re born with flat feet and develop an arch when you’re around 6 to 10 years old. Some people develop a fallen arch as they age because they don't exercise the muscles that strengthen the arches of the feet.
The purpose of your foot’s arch is to provide it with free energy. It acts as a preloaded spring when you walk, climb, or run. You can still walk if you've lost your arch, but other muscles will be recruited. The quads and PSOAS muscles will compensate for flat feet, and the hamstrings, glutes, and lower back will be underused and become weaker.
Sprinting is the best exercise for flat feet, helping restore the foot arch naturally. Even if sprinting is difficult initially, you can improve within 6 to 8 weeks. Jogging is one of the worst exercises for flat feet!
Strengthen the arches of the feet with these exercises and build up to sprinting:
• A skipping
• B skipping
• High knees
• Butt kicks
When sprinting, sprint at 60% intensity, doing 2 to 3 sprints for 15 seconds each.
To prevent flat feet in children, allow them to play in the grass or a safe environment without shoes to strengthen the arches of their feet. Look for shoes with thinner soles; barefoot shoes are best. Also, ensure there’s enough space for the toes to move. This improves posture by strengthening the glutes and taking pressure off the lower back.
Low vitamin D, K2, and magnesium early in life can contribute to flat feet.
Dr. Eric Berg DC Bio:
Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Transcript
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| 0:00.0 | The number one exercise to correct flat feet. I wish I would have known this a very long time ago, |
| 0:05.6 | because I personally had flat feet. It can really affect not just your feet, but your whole body. |
| 0:10.0 | It's very interesting to know that flat feet are not genetic. When you were born as a baby, |
| 0:14.2 | you were born with flat feet. And you have flat feet until you reach the age of like six years old to ten years old. |
| 0:20.8 | Some people as they get older, |
| 0:22.4 | they develop this fallen arch because they don't really exercise these muscles of the foot. |
| 0:27.4 | Why do we have an arch? The main purpose of this arch is to give us free energy. When we walk, |
| 0:33.1 | it acts as a preloaded spring. If you ever see like a dog run really fast, they have these |
| 0:38.2 | preloaded ligaments and tendons that are like springs that literally propel them. When you have this |
| 0:43.7 | arch, it can act as a spring to propel you. For quick movements, also climbing on different surfaces, |
| 0:50.0 | if you don't have this preloaded spring, you still walk, but other muscles have to be recruited. |
| 0:56.2 | The propelling motion has to occur from muscles higher up. |
| 1:00.7 | It's your flexors. |
| 1:01.6 | And I'm talking about your thigh muscle on the front part called quads. |
| 1:05.6 | They have to do extra work. |
| 1:07.3 | And then in the core, the flexure called the soas has to do extra work. The muscles on the |
| 1:12.6 | back part, the hamstrings, the glute muscles, the lower back are underused and they get weaker |
| 1:18.9 | and they start to atrophy. All coming from the foundation not being correct like a flat tire. |
| 1:25.3 | I am going to talk about how to prevent flat feet, but I want to |
| 1:28.7 | show you also the most amazing solution for flat feet. Maybe you might think an arch support. It may |
| 1:35.2 | give you some temporary relief, but it's a bit of a handicap. You need to do what I'm going to tell you |
| 1:40.8 | very shortly. Because this exercise doesn't just activate this whole area. |
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