How to Strengthen Your Arch & Help Foot Pain Caused by Flat Feet

Posted by Dr. Jeffrey L. Adler

Mar 30, 2016 12:58:54 PM

arch_painYour feet and legs are made up of several tendons that work together to form the arches in your foot. When the tendons pull the proper amount, then your foot forms a moderate, normal arch. When tendons do not pull together properly, there is little or no arch. People with flat feet have an arch that is very low.

Flat feet are hereditary and a result of a faulty foot structure. Sometimes the foot problem won’t show up until adulthood. If you find yourself experiencing foot pain from fallen arches, there are muscle strengthening exercises you can try. If that doesn’t work, there is an easy procedure to help your flat feet.

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How to Strengthen the Arch Muscle in the Foot

Step 1

Consult with your doctor before treating your fallen arches on your own to make sure you are not suffering from a more serious condition. Perform strengthening exercises for your feet once your physician gives approval.

Step 2

Warm up your body by performing 10 minutes of a non- or light-impact cardiovascular exercise. Cycling and rowing are examples of non-impact; walking is considered to be light impact.

Step 3

Perform the balance and reach exercise, which uses your arch for stability. Stand barefoot with the right side of your body next to the back of a chair. Place your right hand on the chair for support as you lift your right foot off the floor and balance on your left leg. Slightly bend your left knee. Engage the arch of your foot; make sure the big toe stays on the floor. Bend forward at your waist and reach forward with your left hand as far in front of you as you are able while still maintaining your balance and keeping the knee at just a slight bend. Return to the starting position. Complete two sets of 10 repetitions on each foot.

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When strengthening exercises aren’t helping manage your foot pain, it’s time to find a permanent solution. Many people will try custom orthotics that are made specifically for their feet to offer more arch support and help the feet distribute weight more evenly. However, there is a device called the HyProCure® stent that uses a minimally invasive technique – meaning it’s performed by making a very small incision or no incision at all – to place a small titanium stent into the naturally occurring space between the ankle bone and heel bone. This helps correct misaligned feet.

While flat feet are a result of the foot structure you were born with, misalignment is common with people who have flat feet. The HyProCure® device will correct an excessive inward rotation of the ankle and outward rotation of your foot, caused by the ankle bone slipping off the heel bone. Not only will it help foot pain caused by flat feet, it will also help any pain you may be feeling in your knees, hips, back and neck.

Learn more by downloading the free eBook below or contacting a New York podiatrist at Adler Footcare for a free assessment. We believe feet shouldn’t hurt and neither should their treatment.

Check out these long term vs. short term solutions

Topics: foot pain, HyProCure, Flat Feet