Exercise can help lower your blood pressure, give you more energy, and help maintain a healthful weight. When you exercise, however, you put strain on your body, especially your feet. This strain can lead to pain and injury if you don't have the right shoes or orthotics to support your feet. Knowing what type of arch you have and the support you need can help you work out more safely and effectively, reducing your risk of pain and strain.
About Arches
The arch is on the inner side of the foot, between the metatarsal bones near the front of the foot and the heel. This area is made up of ligaments and tendons. According to the Sports Injury Clinic, the purpose of having an arch is to support the body's weight while putting the least amount of strain on the body while in postural alignment.
Arch Types
Everyone has a different type of arch, and arches can even differ between a person's left and right foot. Arches generally come in three types: low/flat and flexible, medium and somewhat flexible, and high and rigid. The arch helps keep the body in proper alignment but also helps cushion the impact of weight on the body.
Pronation
Pronation is the body's natural way to cushion impact when pressure is exerted on the foot. Overpronation is excessive rolling inward of the ankle or arch, according to the Sports Injury Clinic. While some pronation is natural, excessive pronation can place strain on the body and create misalignment of the body, causing knees and hips to turn in. Supination is the rolling outward of the foot and is much less common than overpronation. This can also create problems because little to no pronation creates stress on the body.
Who Needs Arch Support
Arch supports work by placing a rigid, raised insole under the foot and heel. This helps those with more flexible arches because it gives support underneath the arch and heel, which counters the rolling in motion of overpronation and helps align the body. Not everyone needs arch support. Those who are experiencing pain in the feet or joints back are candidates for arch supports. Going to a physical therapist or podiatrist can help you figure out if arch supports are right for you.
When is Arch Support Important
During your workout, some exercises require more support than others. Running places severe pressure on the feet. Running shoes are made for different arch types, so running shoes are built with arch supports. If you are on your feet for long periods, you are putting stress and strain on your feet so exercises such as walking or using the elliptical will also be straining if you don't have enough support. Those who have lower arches or who overpronate excessively may need to wear supportive shoes or orthotics all the time, not just while exercising, according to the Sports Injury Clinic.
Strengthening the Arch
The arch area is made up of tendons and ligaments, so strengthening the arch takes longer than other areas of the body, according to Foot.com. Incorporating controlled training with less supportive shoes will help strengthen the arch, while performing stabilizing balance exercises like balancing on one foot will also help. However, we are born with the arches we have so if you have a very flexible arch it is not likely you will be able to get away with as little support as someone with a higher arch.
