flat feet, fallen arches...Are there any exercises to create an arch?

Question

when i put my weight on my feet and stand up my feet are totally flat.....I do suffer leg and lower back aches so think they are connected....

Answer 1

Pes planus or flat feet can cause leg, knee and back problems, there are physio therapy programs which can help develop the musculature neccessary to support the arch, additionally a Podiatrist can provide orthotics to provide support. Arch supports purchased from a store are generally ineffective in providing the proper amount of support and can make you more comfortable in the short run but still results in gait disturbances leading to leg, knee and back problems.

See if your GP can refer you to physio therapy for an exercise program and then also see a podiatrist for follow up care. There are also other conditions which can lead to arch disturbances, such as plantar fasciitis and sinus tarsitis. These need to be evaluated/ruled out.

Cheers!

(Incidentally, I currently have one arch which I am rebuilding due to an ankle injury which resulted un a flattening of the arch of one foot)

Answer 2

Flat feet are horribly inefficient as the arches recycle energy, allow normal alignment and promote balance. You will have to compensate in your knees, hips and low back as a consequence.
Exercises will not help (bit of an old wives tale) as its simply how you were put together.
Orthotics (insoles) will make a world of difference but don't be tempted with the off the shelves as one size does not fit all. See a Podiatrist or Physio specialising in this area.
As far as insoles goes you get what you pay for. The NHS will give you some basic insoles but if you are busy and sporty custom made ones should cost no more than £150 and should last 5 years.

Answer 3

You should get some orthotics for your shoes which will force your foot up into an arch. You can get these from a physiotherapist or podiatrist. They are uncomfortable to start with but will help over time. I don't believe there and exercises you can do (I have the same and saw a podiatrist who didn't mention any exercises).

Answer 4

I have really high arches and after years of suffering with various pain and injury went to see a podiatrist and had some custom orthotics made.
I've not had a problem since apart from when some fool stole my shoes with them in!
If you get them and rely on them insure them as they are not cheap...
But boy are they worth it!

Answer 5

I had the same problem when i was younger, this sounds crazy but if you tape your feet up under you arche it will help also wear shoes with arche supports