Have you ever closely observed your foot? Careful observation of the foot will show you that the inner border is curved upwards. This is known as the arch of the foot. Certain structures in your feet and leg, called tendons, work together to form these arches. When these tendons don’t pull sufficiently, there is little (fallen arches) or no arch (flat foot).
-Pain and Swelling: You will be advised to rest and ice the painful swollen area. NSAIDs are pain relief medications which your doctor will prescribe to you.
-Wearing appropriate shoe inserts
-Stretching exercises for your leg and foot (especially heel cord stretching)
-Rolling a golf ball back and forth under the foot for 2 min to stretch your plantar fascia
-Sit with a towel under your feet and scrunch up the towel, hold for a few seconds and release
-Calf raises
-Toe raises: While standing, press your big toe into the floor and lift up your other four toes. Then press your four toes into the floor and lift up your big toe.
-Limit risk factors like high BP, diabetes, obesity, etc.
-Avoid activities that put excessive stress on your feet, such as running on roads.
-Avoid high-impact sports such as basketball, hockey, soccer, and tennis.
-Orthotic devices, shoe modifications, braces, or casts
Incase of severe foot pain or damage, your doctor will recommend surgery.
