How to Develop High Arches

Fallen arches (also known as "flat foot" or "pes planus") is a common condition in both children and adults. Involving partial or total collapse of the arched portion of the foot bones, this condition can lead to symptoms such as pain and discomfort to the foot and ankle. Often, it is also indicative of problems with other leg joints. If you suspect that you might have this condition, seek out a doctor to provide proper treatment. Fortunately, there are several ways in which you can help increase arch height.

Things You'll Need

• Modified footwear
• Arch supports
• Stairs
• Sandy beach
• Pain relief medicine
• Ice pack

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Instructions

High Arches Development

• 1

  Tennis shoes provide good arch support.

  Obtain footwear with adequate arch support. Tennis shoes and cross trainers are especially good for relieving pain and discomfort associated with fallen arches. You should also make modifications to those shoes which do not provide such support but which you must wear for work or other reasons.

• 2

  Use orthotic devices such as arch supports and orthoses. Although this requires some initial investment on your part, it can go a long way to alleviating pain and increasing arch strength.

• 3

  Take a walk on the beach to promote arch strength.

  Perform exercises that work the foot arch muscles. For example, climb stairs with only the toes and the ball of the foot touching the stair, letting the rest of the foot hang off the step. Also, walk in the sand at the beach a few times a week to promote arch strength.

• 4

  Get on a regular physical therapy program. A licensed therapist can help stretch and strengthen fallen arches to a degree that your own efforts might not be able to achieve.

• 5

  Consider options available for surgical correction of severely fallen arches. Procedures include fusion of ankle and foot bones, removal of bone spurs and tendon transfers.