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If you\u2019re part of the nearly 30% of the population who\u2019s experienced fallen arches<\/u><\/a> in one or both of your feet, you know just how uncomfortable an experience this foot problem can be.1<\/sup> Swelling, inflammation, plus foot and <\/span>ankle pain<\/span>\u2014there aren\u2019t a lot of upsides to a foot arch that\u2019s on its way down.<\/p>\n Luckily, fallen arches are relatively easy to reverse and repair with a few simple steps. Through a combination of rest, exercise, and proper arch support, you can get your feet back to their original, well-supported shape in no time. Read on for our guide on how to fix fallen <\/span>arches<\/span> in flat feet.<\/p>\n Whether due to a lifelong condition or an acute incident like an injury or overexercise, many people suffer from some degree of flat feet or fallen arches. But what causes these common podiatric problems, and how do you know if you have flat feet<\/span><\/a><\/span>?<\/p>\n First, it\u2019s important to have a little background knowledge about our feet\u2014and in particular, their structure. Our feet are made up of muscles and bones that are connected by thick bands of tissue. These connective tissues are what allow our feet to move so that we can walk, run, jump, dance\u2014you get the idea.<\/p>\n There are two types of connective tissue:<\/b><\/p>\n These connective tissues play a major role in whether you have flat feet and whether your feet are properly supported (to avoid fallen arches). In fact, flat feet are common in babies and young children because their ligaments haven\u2019t fully developed yet.2<\/sup> However, as we age, our ligaments and tendons typically develop with us, creating the supportive arches in our feet.<\/p>\n If your connective tissue doesn\u2019t become strong enough during childhood to support your arch, or if you suffer from other issues or conditions related to the feet early on in life, you may develop flat feet. Flat feet typically come in one of two forms:<\/b><\/p>\n Because flat feet lack the structure and support of arched feet, individuals with flat feet are uniquely susceptible to a number of health issues, including:<\/p>\n When flat feet develop in adulthood, they\u2019re called fallen arches. Fallen arches are sudden<\/i> onsets <\/i>of flattened arches (i.e. a normal arch that has \u201cfallen\u201d from its once normal position) on one or both feet. The development of this condition is often accompanied by pain, swelling, inflammation, and discomfort. If left untreated, the foot can begin to turn outward over time, and the foot and heel pain can intensify as the dropped arch changes the bone structure of the foot.<\/p>\n Fallen arches can be caused by any number of factors, but some of the most common culprits include:<\/b><\/p>\n If you\u2019re nervous that your fallen arches have doomed you to a life of bone spurs and bunions, have no fear\u2014it\u2019s actually a relatively fixable condition! You just have to incorporate a few easy tricks into your daily routine to ensure optimal foot health. Here are a few of our favorite <\/span>foot arch<\/span> tips<\/span>:<\/p>\n While exercise can sometimes be the root cause of several foot ailments, in this case, it may actually be an effective flat foot treatment. While dealing with fallen arches, it can often be easy to avoid any activity altogether for fear of hurting yourself further, but one of the best ways to get your feet back on their A-game is with gentle exercise and restorative movement. In fact, <\/span>stretching the arches in your feet<\/span><\/a><\/span> can also help alleviate stiffness and pain as well.<\/span><\/p>\n If your feet feel well enough, try giving them a stretch by heading out on a short, slow walk around your neighborhood. Avoid anything that might cause undue stress on your feet, like uphill climbs, carrying anything heavy as you walk, or walking at a pace faster than a brisk stroll.<\/p>\n On the other hand, if you\u2019re dealing with a more acutely painful situation, sometimes, the best option is to rest up and plan to tackle any major moves later on. Overuse is often the root cause behind many chronic foot problems, so it\u2019s best not to push it if you\u2019re feeling uncomfortable.<\/p>\n No matter what, avoid any strenuous or potentially damaging activities when dealing with fallen arches\u2014steer clear of fast-moving sports, like basketball or tennis, as well as anything too high-impact on the feet, like going for a run or performing any exercise with excessive jumping.<\/p>\n Another option to help support a collapsed arch is through shoe inserts or insoles<\/a><\/span>. Insoles offer a great, affordable way to provide orthotics-level comfort and support to your existing shoe collection. Here are a few excellent options:<\/p>\n Are you wondering <\/span>how to rebuild arches in flat feet<\/span> at home? <\/span>Building a gentle, at-home stretching routine to move and flex your injured foot is one of the best ways to repair a fallen arch, as these careful movements can help rebuild weakened ligaments in a slow, safe way. Whether you are looking for <\/span>exercises for arthritis<\/span><\/a><\/span> or simple movements to ease underlying pain, stretching can be a great tool to keep your feet comfortable.<\/span><\/p>\n Here are a few of our favorite stretching exercises to try:3<\/sup><\/b><\/p>\n Outside of movement, other restorative practices can also have a big impact on your foot health. For instance, icing your feet is an <\/span>effective way to help sore feet<\/span><\/a><\/span> by reducing inflammation and soothing painful areas. Even just a few times a day can make a serious difference in alleviating discomfort.<\/span><\/p>\n If ice isn\u2019t your thing (or if you live in a colder area where the idea of icing your feet isn\u2019t appealing), you can also try gentle foot massages (emphasis on the gentle!<\/i>) to help coax your foot back into a normal arch.<\/p>\n Fallen arches can be uncomfortable, painful, and frustrating\u2014but with the right healing techniques and products, like light exercise, gentle stretching, and supportive insoles, you can alleviate fallen arch pain and get back to living your life.<\/p>\n At Vionic<\/a><\/span>, we\u2019re all about using innovative Vio Motion Technology<\/span><\/a><\/span> to design insoles and orthotics-inspired shoes that promote better foot health. And, not only are our products stylish, but they\u2019re also trusted by The American Podiatric Medical Association, so you can feel confident that you\u2019re treating your feet to the best supportive shoes and insoles around.<\/p>\n Explore our collection today to feel the Vionic difference for yourself.<\/p>\n <\/p>\n Sources:<\/b> <\/p>\n","protected":false},"excerpt":{"rendered":"<\/h2>\n
What Causes Fallen Arches and Flat Feet?<\/strong><\/h2>\n
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Flat Feet<\/strong><\/h3>\n
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Fallen Arches<\/strong><\/h3>\n
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How To Rebuild Fallen Arches<\/strong><\/h2>\n
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Exercise<\/strong><\/h3>\n
Rest<\/strong><\/h3>\n
Insoles<\/strong><\/h3>\n
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Stretching<\/strong><\/h3>\n
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Restorative Practices<\/strong><\/h3>\n
For Fallen Arches, Flat Feet, and More, Choose Vionic<\/strong><\/h2>\n
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