Flat feet are characterized by little or no arch in the foot. Not everyone who has flat feet will experience foot pain, but if you do, the experts at Foot & Ankle Specialists in Blue Ash, OH, have the solution. Here, they offer the following do’s and don’ts to keep flat feet from hurting.

Do:

Use arch supports.

Custom-designed arch supports may help alleviate pressure on the arch, especially if the feet roll inward. Arch supports help mitigate foot pain, but do not impact the feet themselves.

Stretch.

There are stretching exercises that can help prevent or manage foot pain. These include:

• Heel stretch: Face the wall with the hands at eye level. Place one leg a step behind the other with the heel on the ground. Bend the forward knee until you feel a stretch in the tendon. Hold for 30 seconds and repeat on the other side. Do each side eight to 10 times, keeping the spine straight while holding.
• Golf ball roll: This stretch is performed seated in a chair and works the plantar fasciitis. Use a golf or tennis ball to roll the arch over the ball for a minute or two. Repeat on the other foot. 

Wear supportive shoes.

There are several brands of supportive, podiatrist-recommended shoes on the market that may work well to reduce foot pain. Ask your doctor for suggestions. Most of these shoes utilize orthotics or insoles built into the shoe to create support and relief.

Maintain a healthy weight & exercise.

Obesity, diabetes, or high blood pressure can exacerbate or even cause flat feet and over-pronation. Try your best to maintain a healthy weight, and ask your doctor about appropriate exercises if you have foot pain.

Don’t:

Do high-impact sports.

Flat feet may make running, basketball, or other impact sports more difficult and cause injury to knees and hips. Sports like cycling or swimming can be good alternative choices.

Do activities that stress the feet.

Avoid standing for long periods of time, especially on concrete or other hard surfaces. If you notice a certain activity or a pair of shoes causes foot pain, avoid it!

Always wear shoes.

Although you may find that special shoes or orthotics help minimize your foot pain, these aids may also weaken the muscles of the foot. Try to spend at least part of the day in bare feet or minimal footwear. If you live near a beach, walk barefoot in the sand regularly to help strengthen feet. 

Ignore pain.

Extreme or persistent foot pain or pain in the knees, hips, or lower back may be a signal that you need more complex treatment. Visit a foot specialist to get a clear diagnosis and treatment plan before irreversible damage is done.

Foot pain resulting from flat feet may be helped by following the above tips. Foot & Ankle Specialists in Blue Ash assists clients with common foot problems, ankle pain, diabetic foot care, and more. Call (513) 769-4408 to schedule an appointment, or go to the website for a full description of their services.