How to Improve the Arch of Your Foot

A lot of people have pain and fatigue in their feet, whether they are exercisers or non-exercisers. This is often caused by strain, unsupportive shoes, and other factors. Some people develop arches in their feet during childhood or adolescence, while others have arches that fail to develop as they should, resulting in a flat foot condition.

There is also a possibility of arches failing later in life because of stress on feet. Luckily, though this is a common condition, it usually is not a cause for concern. You may experience discomfort or chronic pain, but you can make an effort to improve your overall foot health. With regular foot exercises and visits to your doctor, you can improve your foot's arch.

Here are some of the ways to improve your arch:

Incorporate Yoga for Feet

Yoga offers many health benefits, including improving foot arches. According to Aadil Palkhival, anyone looking to strengthen foot arches should sit in the virasana pose for at least 10 minutes every day, first in the morning and again before you go to bed. 

To do Virasana Properly:

1. Start by kneeling on the floor and press your knees together.
2. Aim to slide your feet wider than your hips and keep the top of your feet aligned against the floor.
3. Once you achieve this, sit back between your feet and try to go all the way.

If you are a beginner and this pose proves difficult for you, roll a towel and place it under your buttocks to help prop you. If you also experience cramping, massage your feet while in virasana.

Achilles Tendon Exercises

Flat feet can sometimes be as a result of a shortened Achilles tendon. According to the American Academy of Orthopedic Surgeons, doing calf stretches can help stretch and strengthen your Achilles tendon. You can do this by leaning against a wall, bring your foot forward and lunge by bending your knee. Make sure the other foot is completely lowered on the ground and hold for 10-15 seconds. Repeat this on the other side to ensure the overall health of your feet.

Do Arch Lifts

Since you are trying to improve your foot arches, trying doing arch lift at least once a day. You can achieve this by standing feet underneath your hips, with your toes in contact with the ground, and roll your body weight on the outer edges of your feet while lifting the arches. Release your feet back to the ground and repeat. This is the best way to work the muscles responsible for raising and supinating the arches.

Go Barefoot

While civilization has made us very reliant on shoes, sometimes shoes don't provide the adequate arch support your weight requires, which then contributes to foot issues. Walking barefoot as much as possible can help improve your feet' arches and improve your overall foot health. Walking in socks that provide arch support is also an option; consider Archtek arch support socks if walking barefoot around the home is bothersome.

If you have never been without shoes, start slow, then increase bare feet walking intensity. People who live near beaches should be trying to walk barefoot. Barefoot walking on the sand can give your feet arches a great workout. Try walking barefoot at least once or twice a week.