Health, Weight Loss & Diet Plans General Blog: 4 Pain-Fighting Tricks For Flat Feet

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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 
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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:<br />
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<strong>1. Get the right support. </strong><br />
 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.<br />

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<strong>2. Wear house shoes. </strong><br />
 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. <br />

<strong>3. Give yourself a massage.<br />
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 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.<br />

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<strong>4. Stretch it out.</strong><br />

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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
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4 Pain-Fighting Tricks For Flat Feet

Everyone's feet hurt from time to time. But for the 20% of Americans with flat feet, those aches and pain...