Everyone's feet hurt from time to time. But for the 20% of Americans with flat feet, those aches and pains are way too common. "Your arches support your feet," says Francis Rottier, DPM,
a podiatrist at Loyola University Health System in Maywood, IL. "When
they collapse, there's more pressure and strain on the ligaments in your
soles." Over time, this can lead to tightness, inflammation, and an
injury, such as plantar fasciitis or tendonitis. (Want to pick up some
healthier habits? Sign up to get daily healthy living tips, fitness exercises, and more delivered straight to your inbox!)
How can you tell if you're flat-footed? Check out the imprint your
foot leaves in sand, or dip it in water and then step on dry pavement. (See how to perform the simple foot test here.) If your foot doesn't have a clear "waist"—a thin part where your arch rises off the ground—that's a sign that you have flat feet.
The condition's mostly genetic, so there's not too much you can do to
fend it off, says Rottier. But there are plenty of smart moves you can
take to sidestep pain. Consider these four:
1. Get the right support.
Sure, those flimsy flats are fashionable—but your soles will pay the price. You need arch support to buffer the impact of each step and keep your body in alignment, says Rottier. Your best bet: Head to your local walking or running store and ask for suggestions. (Or check out the 10 best walking shoes.) "First, have your feet measured, because many people wear too-small or too-narrow shoes," suggests Rottier. Then consider a supportive insole. A drugstore version will do the trick, but pick a pair that offers mid-grade support. "A thin gel insole won't do much, while a rigid pair may be too stiff and lead to more pain," says Rottier.
2. Wear house shoes.
At the end of a long day, there's nothing better than kicking off those heels or dress shoes. "But padding around the house barefoot or in socks applies more pressure on your feet," says Rottier. He suggests having a pair of comfy but supportive slippers or clogs for indoors.
3. Give yourself a massage.
Photograph by Image Source/Getty Images
Applying a little pressure can relax tight tendons. It can also encourage blood flow to the bottoms of your feet. Try rolling your soles over a tennis or golf ball. "You can also use a frozen water bottle," says Rottier. The coldness will also help ease any inflammation in your feet.
4. Stretch it out.
Having flat feet means that you're more likely to over-pronate, which means that your foot rolls inward with each step. Over-pronating makes your muscles work harder to stabilize your foot, and that can lead to muscle tightness in your feet and up the back of your leg. One of the best stretches to do regularly is a calf stretch against the wall: Stand about 2 feet away from a wall. Step your right foot forward, so that the ball of the foot is on the wall and the heel is on the ground. Keeping your right leg straight, press your palms into the wall as you lean forward to stretch the calf and foot. Hold for 15 to 20 seconds; repeat on the left side.
Sure, those flimsy flats are fashionable—but your soles will pay the price. You need arch support to buffer the impact of each step and keep your body in alignment, says Rottier. Your best bet: Head to your local walking or running store and ask for suggestions. (Or check out the 10 best walking shoes.) "First, have your feet measured, because many people wear too-small or too-narrow shoes," suggests Rottier. Then consider a supportive insole. A drugstore version will do the trick, but pick a pair that offers mid-grade support. "A thin gel insole won't do much, while a rigid pair may be too stiff and lead to more pain," says Rottier.
2. Wear house shoes.
At the end of a long day, there's nothing better than kicking off those heels or dress shoes. "But padding around the house barefoot or in socks applies more pressure on your feet," says Rottier. He suggests having a pair of comfy but supportive slippers or clogs for indoors.
3. Give yourself a massage.
Applying a little pressure can relax tight tendons. It can also encourage blood flow to the bottoms of your feet. Try rolling your soles over a tennis or golf ball. "You can also use a frozen water bottle," says Rottier. The coldness will also help ease any inflammation in your feet.
4. Stretch it out.
Having flat feet means that you're more likely to over-pronate, which means that your foot rolls inward with each step. Over-pronating makes your muscles work harder to stabilize your foot, and that can lead to muscle tightness in your feet and up the back of your leg. One of the best stretches to do regularly is a calf stretch against the wall: Stand about 2 feet away from a wall. Step your right foot forward, so that the ball of the foot is on the wall and the heel is on the ground. Keeping your right leg straight, press your palms into the wall as you lean forward to stretch the calf and foot. Hold for 15 to 20 seconds; repeat on the left side.
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