Difficulty: Moderately Easy
Things You’ll Need:
Step1
Ask your doctor about strapping if the falling arches belong to a young child. The child's arch will be temporarily taped into position, giving the supporting musculature a chance to strengthen.
Step2
Make sure your child's shoes fit properly. Don't wait for her to complain about painful arches. Feel the inside bottom of the shoe to make sure it offers support and padding.
Step3
Let the child go barefoot as much as possible, but at least three hours a day, since shoes distort the shape of young feet.
Step4
Consider heel cups or shoe inserts, as recommended by your doctor, for falling arches or flattening feet in adults.
Step5
Ask your doctor or physical therapists about daily foot strengthening exercises you can do to strengthen your arches.
Step6
Shake out each foot vigorously for one minute a day to relax the muscles before you exercise your feet.
Step7
Build up strength in your longitudinal arches by curling and stretching your toes and rotating your feet.
Step8
Wear clogs or wooden exercise sandals to provide a rigid platform for your sole.
Step9
Place doctor-prescribed orthotics into your shoes to help readjust the way you bear weight down on your arches. Depending on the natural position of your foot, your doctor may recommend a soft, semi-flexible or rigid orthotic device.
Step10
Wear shoes with thick cushioning, that are roomy and fit well.
Step11
Jog or power-walk on dirt paths or tracks rather than cement or paved roads.
Comments
abbeyroad said
on 10/4/2006 if your child is born flat footed or has fallen arches put them in ballett class. the pointing, flexing and standing on their toes relly helps and I promise this works!
Anonymous said
on 11/22/2005 To strengthen fallen arches you should roll a soup can under your foot, in a back and forth motion. Yes, it may hurt a little, but it's for the best.