| There are different types of orthotics, including custom-made ones from a Podiatrist. However, not everyone will need a custom-made device. Nowadays, good supportive and inexpensive orthotics are available from retailers and specialty websites. The main factor is support, more so than cushioning. So don't buy a soft, spongy or gel footbed, but rather an insole with a high arch, made of reasonably firm materials. always stretch your calf muscles before exercising (walking, running or sports) first. Greater flexibility in the tissue makes them less susceptible to damage. Unnatural positioning of the feet causes excess strain on the tendons of the legs and feet. This may lead to tendonitis. A night splint holds the foot at 90 degrees during your sleep. The aim of the splints is to keep your foot and calf muscles stretched during the night. Normally during rest the plantar fascia and calves tend to tighten and shorten. So when you wake up in the morning and take your first steps, the fascia are being pulled all of a sudden, causing the sharp pain in the heel. People with flat feet tend to pronate or roll their feet inwards when they walk. This causes the leg to rotate inwards. With internal rotation, there is stress on the hips that results in hip pain. Stand facing a wall with your hands on the wall at about eye level. Put one leg about a step behind your other leg, keeping your back heel flat on the floor. Make sure this leg stays straight at all times. Now bend the knee of the front leg slowly, lowering your body until you feel a stretch in the calf of the back leg. Hold the stretch for 15 to 20 seconds. Repeat 4 times. Do the same for the other leg. Call your health care provider if you experience persistent pain in your feet or your child complains of foot pain or lower leg pain. Prevention Rigid or painful flat feet need to be checked by a health care provider. The treatment depends on the cause of the flat feet. For tarsal coalition, treatment starts with rest and possibly a cast. Surgery may be needed if pain does not improve. Some causes of painful flat feet can be treated without surgery. If other treatments do not work, surgery may be needed to relieve pain in some cases. These supports and insoles are available in a variety of forms and sizes; depend on the type of your footwear. Below are some types of arch supports that are used hugely by flat footed people. Plantar fasciitis- Plantar fasciitis is the number one problem caused by over pronation. When you have a fallen arch, the connective tissue along the bottom of your foot and connects the heel bone to the toes and creates the arch of the foot becomes inflamed. Plantar fasciitis manifests as intense pain in the heel that can, in severe cases, spread to the arch and ball of the foot. Any kind of foot problem, fallen arch included, can cause an improper gait- or the way you walk. If your walk is wrong, it can cause knee, hip, back and even neck pain. Flat feet is the most common foot deformity. Pronation of the feet tends to lost an arch at the bottom of your foot and can be called fallen arch. Have you heard of the term fallen arch. This is essentially just another name for the condition. Normally the arch is considered to be the area on the bottom of your feet that typically does not touch the floor when you stand up. When there is no longer a gap there, this is sometimes referred to as a fallen arch. Feet that do not respond to the treatments above may need surgery. The surgery will help to create a supportive arch. If you are prone to over-pronate you need to pay attention when exercising to any foot pain and be sure to warm up and cool down appropriately before and after playing any sport. This can help to reduce the chances of developing foot problems. Ready made inserts cause imbalances in your foot in and of themselves. Podiatrists and Physicians know this and you owe it to yourself to see if your foot pain problem requires orthonics, which are insoles molded from a plaster cast of both feet, and are necessary for both feet even if you are having foot problems in just one foot. Flat feet (also called pes planus or fallen arches ) is a formal reference to a medical condition in which the arch of the foot collapses, with the entire sole of the foot coming into complete or near-complete contact with the ground. In some individuals (an estimated 20-30% of the general population) the arch simply never develops in one foot (unilaterally) or both feet (bilaterally). Fallen Arch" Health A to Z Aetna InteliHealth(R). 2007-12-18 Retrieved 2008-05-27 "Unlike a flexible flatfoot, a rigid flatfoot is often the result of a significant problem affecting the structure or alignment of the bones that make up the foot's arch." Shoe insoles and cushions are really made of very soft materials and with their help you can improve your foot condition to a great extent. Try to purchase insoles that can provide maximum comfort and support to your feet while you are walking, jogging or running. While playing rigorous games also, you must consider installing them in your shoes. Excessive foot pronation (rolling in) can produce a short leg, pelvic unleveling, and increased curvature in your spine. Fallen arches place stress and strain on your feet, knees, hips, and spine. A custom orthotic can be a key part of your treatment plan in helping you get rid of your pain. A common cause of low back pain that I see a lot of is fallen arches in the feet. Also known as flat feet, a fallen arch can happen in one or both of the feet. When the arch of your foot loses its support the foot drops in or pronates. This then causes the knee to drop in, which then causes the hip to drop. Imagine walking around all day with only one shoe on. You would be hobbling around all day unbalanced. Or imagine going for a run with only one shoe on.
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