Foot arches can vary widely among individuals -- while some people have flat feet that are easily supported by most footwear, others have very high arches that require insoles for proper support. What is less known is that arch size is not a static measurement -- the degree of your arch can fluctuate depending on how much stress you place on the foot, as well as to what degree you use your foot's muscles.
Arch Height Factors
To some degree, arch size is determined by your genes -- some people just have higher, or shorter, arches than others. But your arch also conveys to some degree the amount of stress and workload placed on the foot's muscles. In his book "Born to Run," Christopher McDougall writes that unused foot muscles tend to get relaxed and loose, resulting in flat feet. But when the foot's muscles are heavily used, they tend to become taut and flexed, resulting in higher arches. It is even possible for the tightening of your foot's muscles to your foot to shrink by one or two shoe sizes.
Strengthening the Foot
Strengthening the foot is best done without any footwear -- walking, jogging or performing other activities without the support of a shoe. This might seem uncomfortable, but the foot is designed to operate without the support of complex shoes. Aside from the protective sole that keeps the foot from getting cut, most shoes simply find ways to support your foot's weaknesses. But through light exercise you can actually eliminate these areas of weakness.
Procedure
Start slowly when you begin to strengthen the foot. Don't wear shoes around the house, and avoid footwear when it is comfortable to do so. Don't engage in intense exercise right off the bat -- your feet need time to adapt to the new work levels. Talk to a doctor about ways you can stimulate the feet safely. This is particularly important if you tend to have foot or lower-back problems, since aggravating an injury could lead to chronic pain and complications.
Considerations
While barefoot running and other foot-strengthening exercises can improve the health of the foot and change your arch, they aren't something you should jump into. For some people, their arch and foot muscles have been largely inactive for years, if not decades, due to the footwear that supports them. Placing high amounts of stress on them suddenly could shock the feet and cause muscle injuries or stress fractures. According to McDougall, the transition process should be long and slow to let the feet adjust safely. For example, barefoot running should not be done for more than a quarter-mile a day for the first three months; this gives your feet time to strengthen without overwhelming them.
References
- Maryland Foot and Ankle Associates: Arch or Heel Pain
- University of Maryland Medical Center; Foot Pain; Feb. 3, 2009
- "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen"; Christopher McDougall; 2009
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