fallen arches

CeannRua

A chiropodist said to me lately that I have fallen arches and that's the reason I get a build up of hard skin on my feet (balls of feet are affected, then a bit of normal looking skin and then more hard skin under my little toe and big toe). Apparently, I'm putting all my weight on the balls of my feet. It makes using a cross trainer pretty sore after about 15 minutes although I have no problems with the small bit of running I do.

Just wondering if anyone else has the same problem and what to do about it. Is there any point trying a cheap insole and is any one of these better than others? Then who to go to if a customised insole is necessary - physio or podiatrist?

Alf Veedersane

Cheap insoles are worthless. There are exercises you can do for it but go to a pro to get a proper insole spec's.

thegreatiam

aye, exercises can help but unless you are very young and still growing they work very slowly.

2/3 times a day you need to focus on strengthening the arch for months and months with limited headway.

arch scrunches
basically making fists with your toes, use a towel can help with the exercise but isnt required.
lay the towel flat on a smooth floor, tile or wood.
stand at the narrow edge and grip it with your toes, scrunch your feet but keep your toes long, just flex the arch. repeat until youve scrunched the whole towel. 15-20 reps. 2 times a day.

side to side
stand with your feet flat, a few inches apart, then rock on to the out side edge of your foot, then on to the inside edge. both feet t the same time, flexing the arch, 2/3 sets 15 reps each

up and down
one foot at time lift your heal off the ground, up onto your toes. stretch the arch and hold. lower the foot flat and curl the toes up, keep the arch flexed and hold. 2/3 sets 15 reps both feet.

do that 2/3 times daily and itll help.

but investing in proper orthotics from a professional is the only real way to go. store bought ones arent any good.

smellmepower

The custom ones where a podiatrist takes a scan of your feet and has custom orthotics made are the business.Got it done a few years ago in the army and I noticed a difference in my gait after less than a month wearing them.Store bought orthotics are useless.

jlm29

I'd recommend going to an orthotist for orthotics- your gp should be able to recommend/refer you to one. They'll be pricey, but worth it!

JJ10

Yeah orthotics can be expensive 250-300 euro depending on where you go. As far as I know they are the best solution. A podiatrist/chiropodist or a chartered physiotherapist would be the people you would need to talk too. Just make sure they have orthotics experience.