Fallen arches can lead to flat feet, in which the entire surface of the sole of the foot touches the ground when standing. According to the American Academy of Orthopaedic Surgeons, possible causes of fallen arches include congenital abnormalities, bone dislocation or fracture, arthritis, torn or stretched tendons and neurological weakness. Common treatments for flat feet include surgery and orthotics or inserts that are placed in the shoe to coax the foot into a more normal arch. You can also exercise fallen arches to strengthen them.
Step 1
Wear shoes made for fallen arches. "The Doctors Book of Home Remedies II" suggests wearing shoes with laces rather than pumps or flats with flimsy soles. Good quality running shoes are often created with extra arch support.
Step 2
Visit an orthopedic surgeon to have a pair of custom orthotics created to wear inside your shoes, or buy inexpensive over-the-counter arch support inserts. Insert the orthotics into whatever shoes you're wearing to make sure your feet are constantly supported.
Step 3
Lay a towel flat on the ground and stand on it in bare feet. Grip the towel with your toes, pull the gripped section slightly off the floor, and hold for five to 10 seconds. Release and repeat 10 to 12 times a day.
Step 4
Strengthen your heel cords by standing three feet away from a wall and resting your hands on it. Lean toward the wall, put one foot in front of the other, and bend your knee to stretch the muscles of the opposite calf. Hold for 20 to 30 seconds, then switch legs. Repeat the exercise five times on each side.
Step 5
Sit in a chair with a large sheet of paper on the floor in front of you. Rest your heels on the paper and use only your toes to roll the paper into a ball. Massage your arches afterward to relieve any cramping.
Things You'll Need
- Towel
- Orthotic inserts
References
- Arthritis-treatment-and-relief.com: Fallen Arches Symptoms
- Runner's World: How Can I Strengthen Fallen Arches
- ePodiatry.com: Arch Support
- Yoga Journal: Finding Relief from Foot Pain and Fallen Arches
- MotherNature.com: "The Doctors Book of Home Remedies II": Fallen Arches
- American Academy of Orthopaedic Surgeons: Adult (Acquired) Flatfoot
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