How To Fix Fallen Arches

By Your Health Magazine

Your Health Magazine

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More Podiatry Foot Care Articles

How To Fix Fallen Arches

Introduction

Fallen arches, commonly known as flat feet or pes planus, happen when the arch of the foot collapses so that the entire sole touches the ground. Some people have flat feet without pain, but others experience heel and arch discomfort, leg and back strain, and difficulty standing on toes.

In this guide, we’ll explore how to fix fallen arches naturally, through exercises, support devices, and lifestyle changes, as well as more intensive treatments for long-lasting relief.

What Are Fallen Arches?

A fallen arch occurs when the posterior tibial tendon—one of the main supports of the foot’s arch—is stretched or torn. As a result, the arch flattens, causing the sole of the foot to make full contact with the ground. Over time, this altered foot position can lead to pain in the heel, arch, ankles, knees, hips, and lower back.

Posterior Tibial Tendon Dysfunction

The posterior tibial tendon runs along the inside of the ankle and attaches the calf muscle to the bones in the midfoot. When this tendon weakens or tears, the arch collapses.

Why Treatment Matters

Ignoring fallen arches can lead to overpronation—where the foot rolls inward excessively—straining ligaments, muscles, and joints throughout the body. Proper treatment reduces pain, prevents further damage, and helps you walk, run, and stand normally.

Causes of Fallen Arches

Fallen arches can develop for several reasons. Understanding what leads to flat feet helps you target the right treatment.

1. Posterior Tibial Tendon Dysfunction

Damage or inflammation of this tendon is the most common cause. It can occur from overuse, injury, or degeneration over time.

2. Genetics

Flat feet can run in families. While most children outgrow flat feet by age six, about 20% retain flat arches into adulthood for genetic reasons.

3. Age and Wear

Tendons and ligaments lose elasticity with age. Combined with arthritis or general wear-and-tear, arches may gradually fall.

4. Injuries and Trauma

An ankle sprain or fracture can damage supporting structures, leading to sudden or gradual arch collapse.

5. Other Factors

• Obesity increases pressure on foot arches.
• Neuromuscular diseases (like cerebral palsy).
• Diabetes and arthritis can impair tendon health.
• Tight calf muscles limit ankle motion and strain the arch.

Common Symptoms of Fallen Arches

• Pain along the inside of the foot and ankle
• Swollen feet or ankles
• Heel and arch discomfort, especially after standing or activity
• Limited foot movement and difficulty standing on toes
• Overpronation visible while walking or running
• Back and leg pain due to altered gait dynamics

Show awareness: Track which symptoms appear most often and prioritize treatments accordingly.

Diagnosing Flat Feet

A medical professional will:

1. Examine your feet standing and sitting
2. Check tendon function by asking you to rise onto your toes
3. Order imaging (X-rays, MRI) if tendon damage or arthritis is suspected

Early diagnosis helps you start treatment before complications arise.

Non-Surgical Treatments

Most fallen arches respond well to conservative (non-surgical) methods.

Rest and Ice

• Rest: Avoid high-impact activity until pain subsides.
• Ice: Apply for 15–20 minutes several times a day to reduce inflammation.

Foot Arch Support

Proper support helps restore the natural position of the arch.

Arch Support Insoles

Over-the-counter insoles designed for foot arch support can provide immediate relief. Look for:

• Firm arch support
• Deep heel cup
• Cushioned forefoot

Orthotic footwear Inserts

Custom or prefabricated orthotic inserts guide the foot through its correct range of motion. They also redistribute pressure away from the arch.

Sandal Recommendations

When you need both comfort and support, the right sandals can make all the difference for fallen arches. Look for designs that cradle your foot and keep your arch aligned:

• Arch Support Sandals: Built-in contoured footbeds provide firm support to maintain your arch.
• Adjustable Strap Sandals: Customized fit helps you lock your foot in place and reduce slipping.
• Podiatrist Recommended Sandals: Use Podiatrist Recommended Sandals for expert-approved comfort.
• Flat Feet Sandals: Checkout these Flat Feet Sandals combine style with arch support for all-day wear.

Foot Strengthening Exercises

Building foot and calf strength helps your body support the arch naturally.

1. Toe Raises and Calf Raises

1. Stand with feet hip-width apart.
2. Rise onto your toes, hold for 2–3 seconds.
3. Lower slowly.
4. Repeat 12–15 times.

2. Arch Lifts and Tennis Ball Rolls

• Arch lifts: While seated, press toes down and lift the arch. Hold for 5 seconds, release.
• Tennis ball rolls: Roll a tennis or golf ball under your arch for 1–2 minutes per foot.

3. Achilles Tendon Stretches

1. Stand facing a wall, one foot forward, one back.
2. Keep both heels on the ground; lean forward.
3. Hold for 20–30 seconds.
4. Repeat 3 times per side.

Home Remedies for Flat Feet

• Massage: Rub the arch area to increase blood flow.
• Epsom salt soak: Soak feet for 15 minutes to relax muscles.
• Weight loss: Reduces pressure on arches.

Posture and Walking Techniques

Correct posture and gait reduce strain on arches:

• Keep shoulders back and core engaged.
• Walk mid-foot strike, not heel or toe first.
• Avoid prolonged standing on hard surfaces.

Custom and Over-the-Counter Orthotics

• Prefabricated insoles: Budget-friendly, quick relief.
• Custom orthotics: Made from a mold of your foot for precise support.
• Replace every 6–12 months or when worn.

Checkout Aerothotic’s customizable Arch Support options.

Physical Therapy and Specialist Care

If pain persists, consult a specialist.

When to See a Podiatrist

• Severe or persistent pain
• Noticeable foot deformity
• Difficulty walking or standing

Podiatrist Flat Feet Treatment

A podiatrist may recommend:

• Hands-on therapy
• Prescription orthotics
• Taping techniques
• Custom exercise program

Podiatrist Recommended Sandals

Look for sandals approved by specialists, like Aerothotic’s Podiatrist Recommended Sandals, for extra support and comfort.

Surgical Options

When conservative measures fail, surgery may restore your arch.

Flat Foot Reconstruction

• Titanium or bone grafts rebuild the arch
• Tendon transfers to strengthen support
• High success rates for long-lasting relief

Other Surgical Procedures

• Subtalar fusion: Prevents painful motion
• Arthroereisis: Inserts a small device to support the arch

Note: Discuss risks and recovery time with your surgeon.

Preventing Recurrence

• Maintain a healthy weight
• Wear supportive sandals daily
• Continue strengthening exercises
• Watch your posture and walking form

Frequently Asked Questions (FAQ)

Q1: Can flat feet cause knee pain?
A: Yes. Overpronation alters leg alignment, stressing knees.

Q2: How long does it take to rebuild foot arch?
A: With consistent exercises and support, you may notice improvement in 4–8 weeks.

Q3: Are arch support insoles better than custom orthotics?
A: Prefabricated insoles work for mild cases; custom orthotics suit severe or unique foot shapes.

Q4: Can children outgrow flat feet?
A: Most do by age six. If pain continues beyond, seek evaluation.

Q5: Do barefoot exercises help treat flat feet?
A: Some strengthening exercises barefoot can improve muscle tone, but consult a podiatrist first.

Conclusion

Fallen arches don’t have to limit your life. With the right mix of arch support insoles, targeted exercises, supportive sandals like flat feet sandals, and professional care, you can alleviate pain and rebuild your foot arch. Start with simple home remedies and exercise routines. If you need extra help, explore custom orthotics or consult a podiatrist for personalized treatment. Take the first step toward better foot health today!