“Fallen arches” is lay language for adult-onset flat feet.The underside of the foot loses its springiness when the main arch-supporting tendon is weakened.Symptoms arise when the shape and biomechanics of the foot change.About 25% of American adults are affected by fallen arches, which are caused by a number of factors.If you want to be active for many years to come, you need to know how to reduce your risk of falling arches.
Step 1: The symptoms should be recognized.
Having your arches fall or flatten as an adult is more problematic than having flat feet from childhood.The most common symptom of fallen arches is burning pain throughout the arch and into the heel area, although other symptoms include: calf, knee and/or low back pain, swelling around the ankles, difficulty standing on tiptoes and inability to jump high or run fast.There are a number of issues associated with fallen arches.After a broken ankle or foot, fallen arches can occur in only one foot.
Step 2: If you become overweight, avoid it.
Obesity and wearing unsupportive shoes are two of the biggest risk factors for fallen arches.The more weight you put on your frame, the more pressure the bones, ligaments and tendons of your feet have to endure.Too much pressure on the ankle causes the calf muscle to stretch and cause damage to the arch of the foot.The most important part of the arch is the tendon.Many obese people have fallen arches and tend to over-pronate their ankles, which leads to a knock- knee posture.Losing weight will have a positive impact on foot symptoms and movement.Reducing your daily calories is a must if you want to lose weight or maintain a healthy weight.If you want to eat less calories than you burn, you will need to calculate your metabolic rate.
Step 3: Wear supportive footwear.
It won’t completely eliminate the risk of fallen arches, but wearing sturdy shoes with good arch support will make a positive impact on your feet.If you’re on the heavy side, avoid flimsy shoes, flipflops and high heels.Choose comfortable walking or athletic shoes with arch support, a roomy toe box, firm heel counter, and a flexible sole.Leather and suede are good choices for the materials of your shoes.It’s a good idea to get fitted for your shoes later in the day when your feet are at their largest due to swelling and compression of your arches.If you have enough room in the toe box, you can wiggle your toes.
Step 4: Warm salt baths are a good place to soak your feet.
If the pain is caused by muscle and/or tendon strain, soaking your feet in a warm salt bath can help.The magnesium in the salt relaxes the muscles.The warm salt bath is more for symptom relief than it is for preventing fallen arches, but anything that promotes health in the feet is a good idea.It’s a good idea to spend about 30 minutes soaking on a nightly basis.If you have swelling in your feet after a day at work, you can take a warm salt bath and ice bath.Once the baby is born, fallen arches can be recovered.It is normal for children to have flat feet until they are five years old, and sometimes as late as 10 years.
Step 5: Your arches are sore.
You should get a foot massage on a regular basis.Buying a small wooden roller with ridges that are made for massaging feet is a good way to get at your arches.While applying light pressure, place it under your feet and roll back and forth.A deep tissue massage is helpful for mild-to-moderate muscle and tendon strains because it reduces muscle spasm, combats inflammation and promotes relaxation.If you want to use a tennis ball as an alternative to a wooden roller, place it underneath your foot and roll it on it slowly for 10 to 15 minutes a few times daily.Wrap a towel around your toes and try to extend your leg by stretching the sole of your foot, hold for 30 seconds and repeat a few times.It’s a good idea to apply peppermint lotion to your feet after massaging them.
Step 6: You can get a pair of custom made shoes.
Arch support is the best way to avoid falling arches.Orthotics are semi-rigid shoe inserts that support the arch of your foot, but they also combat over-pronation and promote better biomechanics while standing, walking and running.It is possible to reduce the risk of problems developing in your knees, hips, and low back by using orthotics.It’s important to realize that foot orthotics don’t reverse any structural deformities of the foot nor can they reconstruct an arch by wearing them over time, but they are a good preventative strategy for avoiding fallen arches.A variety of healthcare professionals make custom orthotics, but they are not always covered by health insurance.It is necessary to take the shoes original insoles out in order to make enough room for your feet.
Step 7: See a doctor.
There are many conditions and diseases of the feet, including fallen arches.The risk factors that contributed to your flat feet can be determined by a Podiatrist.They will look for any signs of bone trauma with the help of x-rays.Depending on the severity of your symptoms and the reason for your fallen arches, the foot doctor may recommend basic home care, which may include rest, salt baths, cold therapy, anti-Inflammatory medications, or some form of surgery for the tendons of the feet.X-rays are good for seeing bones, but not for soft tissue problems.More complex surgeries are usually reserved for orthopedic surgeons, who are trained to do relatively minor operations of the feet.
Step 8: Consider therapy.
If you’re particularly concerned about falling arches, then you should get a referral to a physical therapist.A physical therapist can show you specific stretches and exercises for your feet, which can help prevent fallen arches and other foot problems.As a general guideline, plan on two to three times per week for four to eight weeks to rehabilitate most musculoskeletal issues.Make sure that you do the exercises at home that your physical therapist teaches you.The best way to see improvement is through this.A good stretch of the ankle involves leaning against a wall with one leg extended behind you in a lunge-like position.If you keep your foot on the floor, you can feel a stretch in the calf muscle.Hold for 30 seconds and repeat five to 10 times daily.A temporary artificial arch can be provided by taping your foot with medical-grade tape.It is possible for physical therapists to treat fallen arches with therapeutic ultrasound, which helps to reduce inflammation and tenderness.