Fallen Arches Exercise

Fallen arches--flat footed, per the common name--can occur naturally at birth or become more and more pronounced through the aging process, which affects both the cartilage and ligaments of the foot.

Medically known as pes planus, a flat foot lacks the arch on the bottom of a regular foot, but there are ways to improve flat footedness through the use of both exercise and footwear.

Basic exercises

• A good starting exercise is to sit in a chair with a towel on the floor under your feet. Merely curl your toes on the towel bunching it up beneath your foot. Do several sets daily, and when your foot gets strong enough, begin to do this exercise in a standing position.

  Another good exercise is calf raises. These are done by placing your toes on the edge of a stair with your heels hanging down and then lifting your self up, making your heels even with your toes. Do this several times per day.

  You can use this same stair for an opposite exercise too. Stand on your heels and allow your toes to hang over, then without leaning backwards, flex your toes upwards until they are even with your heels. Also do this several times per day.

Wearing the Correct Footwear

• Get a pair of good walking or running shoes with high arches. These arches automatically exercise your foot every time you walk and will naturally put an arch back into your foot.

  If that isn't possible, an orthotic arch can be inserted into regular shoes. It will have the same effect as a pair of high-arch running shoes but can also be put inside business or professional-style shoes.

  Also, stay away from flats or high-heeled shoes. These types do nothing to create an arch or exercise the muscles to build one up, and if there is pain when wearing these types, they should be discarded.