1. What Arches Are
The arch of your foot is the curved portion of the inside of each of your feet. The arch usually starts just below the ball of the foot and the toes and extends to the heel. The width and length of the arch varies, but your arches should be about the same size and shape on both feet. Arches can shift and change shape as the body grows, so the size and curve of the arch may change from childhood to adulthood.
2. Aching Arches
If your arches don't receive proper support, they can cause pain in the rest of the foot or result in injury to the foot or ankle. Unsupported arches often send shooting pains down the length of the foot when you place weight on it. One of the most common conditions poor arch support can cause is plantar fasciitis. Plantar fasciitis causes pain in the heel but results in part from poor arch support that strains muscle groups throughout the foot.
3. Quality Shoes Mean Happy Arches
The best way to support those arches and avoid foot pain is by wearing sturdy, well-made shoes. If you exercise or participate in sports, invest in a good pair of athletic shoes that support your feet through the arch. Runners should be especially careful to wear running shoes that have solid arch supports built into the entire length of the shoe. If you work in a job that requires you to wear high heels or shoes that don't offer much arch support, wear athletic shoes to work and change at the office.
4. Insert Support When Needed
Insert arch support into every shoe you own to make them all comfortable and healthy for your arches. Arch supports are now available in a variety of styles and sizes to fit any shoe from a work boot to a high heel. Basic arch supports have a piece of built-up material that fits under the arch to support it. More advanced arch supports feature gel inserts that act as shock absorbers to reduce impact on the arch of the foot.
5. Build Arches With Exercise
Try strengthening exercises to condition the muscles of the foot along the arch and make them stronger. Stand with your feet flat on the floor and shoulder-width apart. Steady yourself with your hands if necessary, then slowly raise up onto the balls of both feet. Raise yourself up until you feel the stretch in the arch of your foot. Hold this position for five seconds, then slowly lower yourself back to the ground. Repeat this exercise 10 times to strengthen your arches.
