How to Avoid a Collapsed Foot Arch

Hair loss, decreased energy and weight gain aren't the only ways our bodies change as we get older. Your arches can begin to collapse after years of sustaining the burdens of weight and walking.

A collapsed foot arch is a condition that occurs when the middle arch of the foot rolls in. This condition can lead to a variety of other ailments, including foot, leg and back pain. But strategic prevention can keep you from having to suffer from these problems.

Things You'll Need

• Supportive shoes
• Insoles
• Stretch exercise band
• Foot roller

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Instructions

• 1

  Wear shoes that offer your feet the appropriate amount of upper and lower support. For example, slip on shoes, heels, loafers and comparable footwear aren't good options for support. Shoes you lace up, like running shoes or boots, naturally give your foot more support. Wearing shoes specifically designed for walking or running gives your feet even more support.

• 2

  Wear insoles. Custom made insoles are expensive, but you can buy over-the-counter insoles in drug stores for significantly less. Check the size of the insoles when you buy them and make sure to keep the receipt, in case you get a bad fit once you bring them home. You shouldn't feel any rubbing or squeezing when you wear your insoles.

• 3

  Purchase a stretch band for foot exercises. Such a band will strengthen the arches of your feet, preventing a collapse. Sit on the floor and place your toes in the exact center of the band, holding either end of the band in each hand. Very slowly point and flex your foot, fighting against the resistance of the band. Do three sets of 15 repetitions.

• 4

  Examine your shoes every six months. Check the heels and toes for signs of wear and tear. Worn out shoes can cause diminish appropriate support and lead to fallen arches.

• 5

  Purchase a foot roller. A foot roller allows you to massage and stretch out the muscles in the foot in a nearly effortless manner. Stand next to a wall or railing and take off one shoe and sock. Place the foot roller horizontally in front of you. Place your bare foot on top of it and roll it back and forth. It will feel like a soothing massage.