Can fallen arches be restored?
Written by
Natalie Hamilton
Reviewed by
Prof. Graham Pierce, Ph.D.Fallen arches are the gradual loss of the natural arch structure of the foot over time. This does not mean that this condition is irreversible, and there is a high degree of functional improvement possible. With work, you can continue to progressively strengthen weakened muscles and help restore better mechanical function to your feet. Proper techniques applied here will also decrease pain and help prevent further degeneration.
Muscle Strengthening
- Perform towel scrunches daily to activate intrinsic foot muscles
- Use marble pickups to improve toe flexion strength
- Practice heel raises on stairs to engage posterior tibial muscles
- Gradually increase resistance as strength improves
Supportive Integration
- Wear stability-focused insoles during waking hours
- Choose shoes with firm heel counters and arch support
- Rotate between multiple supportive footwear pairs
- Avoid unsupportive footwear like flip-flops completely
Proper barefoot training leads to natural arch involvement. Start with 5 minutes on soft grass. Prolonged exposure gradually developed tolerance. During the coming months, avoid hard surfaces whenever possible. This method is building your sense of movement and muscle memory.
Stretching will alleviate the tension in the structures that lead to the collapse of the foot arch. Focus on stretching the calf muscles and the plantar fascia, implementing certain techniques; hold these stretches for 30 seconds and repeat them five times. Stretching is most effective when done after a warm shower, when the muscles are pliable. Stretching frequently leads to increased flexibility.
Long-term management requires integration of these approaches into daily living situations. Acceptable progress can be noted in the measurement of footprints on appropriate occasions, about once every 3 months. Decreasing fatigue will be noticed during standing activities. Improvement in shoe fit will result from stabilizing arch height in cases of overpronation. Proper technique of the foot and leg will be ensured with professional guidance.
Read the full article: Foot Arch Support Essentials for Healthy Feet
