These exercises are done while weight-bearing and involved picking up the arch of the foot without activating the toes. This involves picking and putting down the toes one at a time, sequentially from big toe to little toe and back again, as though playing the piano with the toes. Isolating the different muscle groups is helpful, but working them together is the ultimate aim.
You can use a little soft ball. She then performs the exercise described above using the ball as resistance, working on keeping the toes long. And what about those old favourites, like jamming your feet under a piano to force the foot into a more arched position? Does Negus recommend this kind of stretching? It can also cause impingement at the back of the ankle. She suggests seeing a health care professional, such as a dance physiotherapist, to determine whether this is the case.
So, if you have high arches, some of these functions can be compromised, which can result in pain and injury. Having high arches can ultimately lead to aches and pains in various parts of your body. This is because high arches put extra stress on your metatarsals, or midfoot bones, because your weight is concentrated on the ball of your foot. That can mean foot pain when standing, walking or running that, over time, can radiate to your ankle, knee, hip and back.
Besides body pain , high arches can lead to other issues including:. If you have high arches, you're more likely to supinate, or underpronate. The wear patterns on the soles of your shoes can hint at this. While high arches don't typically cause arch pain, supination can put too much pressure on the joints and muscles of your foot, ankle, and leg which will cause pain.
Problems associated with supination include:. Severe supinators are prone to injuries like inversion ankle sprains, heel spurs and stress fractures. While supination and high arches aren't the same thing, supination is a common biomechanical irregularity for people with high arches. All of the different issues that can arise from having high arches can be overwhelming, but there's something easy you can do to avoid them.
The best thing you can do for high arches is properly support them. That means using insoles made for high arches. If you have worn insoles before, you have some idea of what to expect. You may find that Tread Labs offers a higher level of support. If you have never worn supportive insoles in your shoes, break them in slowly over a few days. This is how your new insoles should feel:. Learning how to tell if you have flat feet, high arches, or somewhere in between can be a great step toward improving any foot pain you may be experiencing.
Once you determine your arch height, you can find the right solutions to help relieve pain, correct foot issues and improve your comfort. Drop us a line at hello treadlabs. We're here to help. Mark has always believed exceptional footwear can change lives. He's been in the footwear industry for over 30 years, working with podiatrists, pedorthists, foot care experts, and footwear makers. Mark started Chaco sandals in and developed a game-changing sport sandal that delivered comfort and durability.
After Chaco sold in , Mark ultimately started Tread Labs to continue transforming people's footwear so they can walk better, feel better, live better. Flat Feet High Arches Insoles. Tread Labs insoles come in four arch heights, including high and extra high, so that people with high arches can get the right level of support. Our Million Mile Guarantee means the molded arch supports are unconditionally guaranteed. Mark Paigen Mark has always believed exceptional footwear can change lives.
Insoles Sports Insoles. Insoles Men's Insoles Women's Insoles. My arch is flat when I stand but appears when I sit.
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