If your podiatrist has diagnosed you with “flat feet,” you’ve probably been dealing with discomfort—both in your feet and throughout your body. Luckily, there are ways to treat this condition without resorting to surgery. From stretches to custom orthotics, use the following guide to improve your alignment and reduce lasting pain that originated from your flat arches.

3 Tips for People With Flat Feet

1. Stretching

In some cases, flat feet are caused or aggravated by tension in the lower leg, specifically the Achilles tendon and calf muscles. To elongate these body parts, stand facing a wall with both feet pointing forward.

Then, bring one leg back behind you into a small lunge, so the front knee is bent and the back leg is straight. Try to press your back heel to the floor until you feel a stretch, then repeat on the other side. 

2. Strengthening

On the other hand, you may need to retrain your foot muscles to support the bones and ligaments they’re connected to. A physical therapist can provide customized exercises to help you do this.

When you’re at home, you can strengthen your arches by trying to pick up small objects with your feet, such as pens or dish towels. As you build up these muscles, walking around barefoot could encourage them to stay flexed as you move.

3. Arch Supports

However, most of the time, you’ll need to treat your flat feet by wearing supportive, enclosed shoes. Then, you can order orthotic devices, which are customized insoles shaped to your specific arches. Quality orthotics require a mold of your foot, so don’t turn to over-the-counter, one-size-fits-all options.

The best orthotics are also made of a malleable yet firm material that will prop up your soles without causing additional pain or blisters. In turn, they’ll take the strain off your ankles and calves, and they may even reduce discomfort in your hips and lower back.

If you’re interested in custom orthotics to support your flat arches, reach out to National Prosthetics & Orthotics of Cold Spring, KY. They can design individualized insoles to reduce the discomfort caused by your condition. In addition to orthotics, they also produce prosthetics for veterans, breast cancer survivors, and many other clients. To learn more about their offerings, visit the website. You can also call (859) 442-0400 to arrange for a consultation.