Absorbing all of the force that comes with your walking, running and moving around is the arch of your foot. They have a lot of responsibility making sure the rest of your body doesn’t get affected by all of the movement and activity you participate in on a daily basis. Home remedies for fallen arches can come in handy when the protection of your arches weakens or disappears.
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What are Fallen Arches?
The foot arch acts as a shock absorber, as it cushions the forces produced when you move around. The arch prevents the pressure from reaching your bones and joints. Fallen arches only offer limited shock absorption. In some cases, the foot is literally flat at the bottom and no support against shock takes place. The sole of the foot becomes flat when you suffer fallen arches. Because of this, you are more susceptible to developing other issues, such as pain in the ankles, knees and feet. Even your legs can feel the effects.
Causes and Symptoms
Over-compression of the arches during the steps you take can eventually lead to failure. Over time, the arches will collapse. One of the most common causes of fallen arches is wearing improper or worn out shoes because it increases the heavy impact that comes with running or walking. Other causes of fallen arches include being overweight, working a job that involves carrying heavy objects, and participating in certain sports (such as being a long jumper or cross country runner in track and field).
Fallen Arch Home Remedies
It’s no fun to endure constant pain or discomfort with every step. Fallen arches can really put a damper on everyday activities. To ease the pain and make life more bearable, consider some of the following home remedies for fallen arches:
a) Foot Massage:
While watching TV, administer a massage to the bottom of your feet to release some of the pain in your arch.
b) Tennis Ball:
To enjoy pain relief from the bottom of your foot, gently roll a tennis ball around the floor with the soles of your feet.
c) Water Bottle:
Combine the relief of heat and massage by gently rolling a 16-ounce soda bottle filled with warm water underneath painful arches.
d) Avoid High Heels:
High heel shoes place weight on the balls of the feet and delivers increased strain to your arches. The heel also forces your foot to work against its natural motions. When you wear flat shoes or walk barefoot, each of the muscles and tendons in your feet are engaged in a proper way. Stepping only on the balls of your feet can cause complex muscles and tendons in your foot to weaken. If you must choose a high heel, keep it wide and flatter. Stiletto heels are killer on feet with fallen arches.
Runners stretch and warm up for a reason, and you can do the same to reduce the arch pain that comes when you have a tight heel cord.
f) Wall Stretch:
A good exercise to do is stand about three feet from a wall while placing your hands on the wall. Lean towards the wall and bring one foot forward and bend the knee so that the calf muscles of the other leg stretch. Hold the position for 20 to 30 seconds, and then switch legs to repeat the stretching. Continue on with the alternating of legs until you have completed five times on each side. This is an especially helpful stretch for women that spend a lot of time in heels.
g) Measure Your Foot:
Every time you buy new shoes, it is recommended to measure your foot. Don’t always assume that you are the same size foot after your arches have fallen. Your feet may get longer or wider as a result.
h) Opt for Shoes that Tie:
Lace-up shoes provide more support and comfort for people with fallen arches.
i) Shoes to Avoid:
If you are looking for shoes that cause the least amount of pain for fallen arches, pass on the loafers, pumps and slip-ons.
j) Don’t Wear Worn Shoes:
Shoes that are worn can cause knee or hip pain for people with fallen arches because they affect the walking stride of the wearer. When heels are worn down, replace or repair the shoe or boot.
To strengthen your fallen arches, lay a towel flat on the ground. Stand on it in your bare feet, and grip the towel with your toes. Pull the gripped section slightly off the floor, and hold for five to 10 seconds. After you release, repeat the exercise 10 to 12 times a day.
When sitting in a chair, place a large sheet of paper on the floor in front of you. While resting your heels on the paper, use only your toes to roll the paper into a ball. After this exercise, massage your arches to relieve any cramping.
m) Spread Your Toes:
To strengthen your feet when your arches have fallen, spread out your toes as wide as possible, and hold for ten seconds. Point with your toes, and then alternate with a flexing motion. Repeat both exercises ten times daily with each foot to see results.