How to Avoid Fallen Arches

Young children's arches may fall due to loose joint connections in their feet. For adults, arches can lose strength and cause the bony framework to collapse. Arthritis, trauma and heredity predispose an adult to developing fallen arches.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Children's Sandals
• Men's Sandals
• Women's Sandals
• Cushioned Shoe Insoles

1. 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.
2. 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.
3. Let the child go barefoot as much as possible, but at least three hours a day, since shoes distort the shape of young feet.
4. Consider heel cups or shoe inserts, as recommended by your doctor, for falling arches or flattening feet in adults.
5. Ask your doctor or physical therapists about daily foot strengthening exercises you can do to strengthen your arches.
6. Shake out each foot vigorously for one minute a day to relax the muscles before you exercise your feet.
7. Build up strength in your longitudinal arches by curling and stretching your toes and rotating your feet.
8. Wear clogs or wooden exercise sandals to provide a rigid platform for your sole.
9. 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.
10. Wear shoes with thick cushioning, that are roomy and fit well.
11. Jog or power-walk on dirt paths or tracks rather than cement or paved roads.

Tips & Warnings

• Overuse and repeated pounding on hard surfaces predisposes a person to fallen arches.
• Talk to an orthopedic surgeon about having surgery for painful fallen arches that are caused by fused foot bones.
• If arch pain develops, stop wearing clogs and exercise sandals. If you develop pain and inflammation or if you can't bear weight on your foot, consult a podiatrist.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.