Modern living has seemed to produce an epidemic when it comes to fallen arches. Yet, with all the latest inventions there are now several practical solutions on how to fix fallen arches, better known as flat feet.

Fallen arches can also cause bones in the lower and upper legs to rotate internally. These rotations are what increase stress on a ligament known as the ACL. This ligament connects the lower and upper leg bones along with providing the knees with stability. This is why the ACL is essential when it comes to dynamic movements.

The first thing that should be considered is that the arches of the feet perform the role of absorbing shock and flexing. When the arch falls or becomes flat, there is no longer any shock absorbency present and the stress will then be transferred to other areas of the body such as the lower back, hips, and knees. Fallen arches also mean that the ankle bones are no longer aligned optimally with the feet. This increases the risks of injuries to the ankles along with the other joints positioned above it.

When your arches collapse in either one or both feet, many negative things occur. Since the arch is meant to absorb shock, when it flattens, the foot no longer has any shock absorbency. The impacts are then transferred to the lower back, hips, and knees. This is the reason why a lot of the advertisements for products such as insoles for pronation talk about resolving back pain.

With a fallen arch, the ankle bones are also not aligned properly with each foot and this increases the likelihood of injuries to the ankles. The National Institute of Arthritis and Musculoskeletal and Skin Diseases has stated that around 1 million people across the U.S. require treatment for injuries to the ankle every year.

Fallen arches can also cause the lower and upper leg bones to start internally rotating. These rotations increase stress and trauma on the ligament known as the ACL. This ligament is what connects the lower and upper leg bones while providing the knees with stability. The ACL is vital when it comes to dynamic movements.

Around 300,000 ACL injuries occur each year in the United States, while the injury risks are much greater in women and athletes. It is important to know that only 30% of these ACL injuries have resulted from direct contact. This indicates that one of the steps to preventing an ACL injury would be to deal with the function and structure of the feet.

Another practical solution for fixing fallen arches involves working on the proprioception of the feet. Below are some of the exercises that might help:

Step One:

Proprioception can be improved by stroking the feet gently with a fork or pen.

Step Two:

Roll the feet outwards. With this exercise make sure you are seated and that your feet are bare and touching the floor.

Use a Lacrosse ball beneath the right foot’s inner arch. Now lean forward focusing your weight onto the right foot until you feel intense pressure. Now slowly roll the Lacrosse ball towards your heel, across your outer arch and the forefoot, giving the entire sole a good massage.

Continue this exercise for around 60 seconds. If you reach any tense areas, try flexing and pointing the toes which will increase the massage. Now repeat the same steps with your left foot.

Step Three:

In a seated position, place a towel across the floor.

Place your toes across the edge of the bath towel.

Now crunch the towel up using your toes. Once you have reached the end, lay the towel out flat again, repeating the exercise 10 times with each foot.