Recognize the symptoms. When you recognize the symptoms of fallen arches early on, you improve your chances of preventing further problems from developing. The most common symptom is a sharp, burning pain in the arch and heel area. Other symptoms include swollen ankles, and difficulty standing on your tiptoes, jumping high or running fast. Some people also experience pain in the calf, knee or lower back.
Footwear for fallen arches is important. It is advisable to wear sturdy fallen arches shoes such as lace up shoes or boots that stabilize the foot and can accommodate orthotic insoles and braces.
Wear supportive orthotic insoles. Orthotics for fallen arches can help support the arches of the feet and compensate for overpronation. Wearing proper foot orthotics and fallen arches insoles, together with fallen arches shoes, can help reduce strain on the posterior tibial tendon and alleviate pain and inflammation.
Perform exercises that strengthen the arches. Strengthening the arches of your feet can help prevent fallen arches.
There are several exercises you can do for this, such as wrapping a towel around the sole of your foot and then extending and holding your leg in the extended position for 30 seconds.
You can also stand barefoot on a hard surface and flex your feet as hard as you can to activate the arch muscle, while also making sure that your feet don’t roll and that your toes don’t press down.