Howto strenghthen arches of feet - Tilted Forum Project Discussion Community

txd · 12-28-2006, 04:33 AM

I've been having problems with my arches and plantar faciitis. As a result I have been given orthotics which have helped immensely. The problem that has arisen is that my feet are now reliant on the orthtotics due to the muscles of the feet becoming used to the extra support.

I have been to several podiatrists/chiropadists and all of them seem more concerned with me using orththotics than getting my feet strengthened to the point where they are not reliant on them (the original problem that required them has gone).

So, can anyone recommend ways to strengthen the arches of the feet

stevie667 · 12-28-2006, 01:45 PM

I've got the same problem, the exericses i have been recommended are calf raises (standing up on tip toes), walking on the outsides of my feet and curving my foot to make an arch whilst i walk, combined with plenty of streching in the calfs and upper legs.

I spent years walking around with collapsed arches, so much that my entire musculatur and skeletal systems are out of whack, and i'm dependant on supports, but they make the world of difference to hip and knee pain. Working out regularly helps too, i think because the stronger muscles and tendons help keep everything in place.

thingstodo · 12-29-2006, 04:06 AM

You might search out a personal trainer for a session that understands this area of the body. One session might cost $60 but you can decide if it's worth it. You might also look into Yoga!

Carno · 12-29-2006, 07:54 AM

I like to run barefoot.

However, running barefoot can do more damage than good in many cases.

Lizra · 12-29-2006, 01:09 PM

Wow! I have/hate plantir facsitis

...I've been wearing my orthotic insteps for several years....makes the pain go away.

I was wondering if I need to go back and get refitted at some time? One lady friend told me Clarks shoes were good for her arches.....I bet some brands of shoes are better than others. So...does the foot/arch change over time whne wearing orthotics, and need a new orthotic? They are expensive......

txd · 01-02-2007, 05:23 AM

Quote:

Originally Posted by Lizra

So...does the foot/arch change over time whne wearing orthotics, .

Yes, the arch will become weaker, as it is being supported by the orthotic so the muscles of the foot are no longer working for them selves.

Quote:

Originally Posted by carno

I like to run barefoot.

I've done a bit of walking barefoot, which certainly helped a bit but recently I've gone from barefoot feet are fine / orthotics, feet sore to barefoot feet sore / orthotics, feet fine. Doesn't help that the weather is a quite lousy here at the moment

Ch'i · 01-02-2007, 12:22 PM

Look for soccer shoes. They make shoes specifically designed to strengthen your feet.

txd · 01-03-2007, 05:13 AM

Quote:

Originally Posted by Ch'i

Look for soccer shoes. They make shoes specifically designed to strengthen your feet.

Can you be more specific, is "soccer" a brand or a shoe specifically for playing soccer in? Searching for "soccer shoes" brings up lots of hits on the latter but none for the former.

As I see it, the majority of shoes will not strengthen the muscles but merely support them resulting in less natural muscle use and possible dystrophy of the muscle.

Sultana · 01-05-2007, 08:22 AM

I was born with fallen arches and one of the things I had to do was to pick up marbles and pennies with my toes. Marbles are easy; pennies, not as much.

Not sure if that's related to plantar faciitis, but that's what helped me.

Ch'i · 01-05-2007, 11:09 AM

Quote:

Can you be more specific, is "soccer" a brand or a shoe specifically for playing soccer in? Searching for "soccer shoes" brings up lots of hits on the latter but none for the former.

Sorry for not being specific.

The shoes are called "Nike Free 5.0." They are designed to mimc barefoot movement which strengthens your feet. Here's a link.

txd · 01-08-2007, 10:18 AM

Quote:

Originally Posted by Ch'i

The shoes are called "Nike Free 5.0." They are designed to mimc barefoot movement which strengthens your feet. Here's a link.

Ah yes, I know of them, I'd have considered them more running shoes than soccer though

. They are cheap enough that it might be worth trying.

Carno · 01-08-2007, 11:58 AM

Those are soccer shoes?

What do they have to do with soccer?

JStrider · 01-09-2007, 09:39 AM

try spending more time barefoot, it can really help. if being barefoot makes your feet sore, gradually work your way up to more time barefoot. by keeping your feet in shoes all the time the muscles arent worked out at all and gradually get weaker, like when you have a limb in a cast, it comes out much weaker then the other limb.

and if you dont like being actually barefoot go to tandy leather and get one of their mocasin kits. the mocasins will be like being barefoot, especially if you scrape out the pad with a butter knife.
http://tandyleather.com/products.asp?number=4602-06

I go barefoot as much as possible, its pretty nice, get weird looks, and sometimes comments out and about but it doesnt really bother me.

Ch'i · 01-09-2007, 01:43 PM

Quote:

Originally Posted by Carno

Those are soccer shoes?

What do they have to do with soccer?

I originally heard of the shoes through a circle of friends I knew in high school which were avid soccer players. They, along with many other players, would use these during practice apparently. "Running shoes" would be a more accurate title, I agree.

dlish · 01-09-2007, 01:59 PM

stevie is absolutely right. i have the same problem. ive been wearing orthotics for a good 15 years now.. you odnt even realise you have them in in the end. as for strengthening excersises, again i did what stevie recomended.

i wouldnt recomend running barefoot, cos your aggrevating the initial problem by not wearing the orthotics. a podiatrist would be able to help with what excersises are good.

Sharon · 01-19-2007, 04:35 PM

I was always taught that being barefoot was unhygienic / could lead to infections, worms, etc. Helpful or hogwash?

JStrider · 01-20-2007, 02:38 PM

Quote:

Originally Posted by Sharon

I was always taught that being barefoot was unhygienic / could lead to infections, worms, etc. Helpful or hogwash?

typically its not unhygenic... If you cut your foot and continued to walk on the cut I would expect it to get infected, but other then that you should be fine...
the worms you can contract you get from walking on ground contaminated by the feces of already infected humans... and its almost non existent in america.
this is from the www.barefooters.org FAQ
http://barefooters.org/faq/13.html

Quote:

Q13: What about catching diseases?

Athlete's Foot (fungus):
The following is an excerpt from a Dermatology Insights (vol. 3, no. 1, Spring 2002) article on athlete's foot by the American Academy of Dermatology:
Athlete's foot does not occur among people who traditionally go barefoot. It's moisture, sweating and lack of proper ventilation of the feet that present the perfect setting for the fungus of athlete's foot to grow. [Full text]
Therefore, by going barefoot, the perspiration from your feet evaporates just like it does from the rest of your body; your feet then remain cool and dry in the open air. The fungus can not survive under these conditions. As a result, going barefoot will most likely cure athlete's foot.

Hookworm (parasite):
This is almost entirely confined to tropical, third-world countries where people habitually walk in soil contaminated by the excrement of infected humans and domestic animals. In the 1940s, hookworm occurred in some regions of the southern USA but has largely disappeared even there thanks to improved sanitation. The chance of getting hookworm from barefoot hiking on trails in a temperate region such as North America or Europe is very small. Hookworm is easily treatable with vermifuges such as tetrachloroethylene: its prevalence in tropical regions is largely a matter of public health, due to poor sanitation and lack of access to medical facilities.

Ringworm (fungus: this has nothing to do with worms — it's a misnomer):
The same text about Athlete's Foot applies for ringworm. (Additionally, one can get it anywhere on one's body.)

if your interested in spending time barefoot look around that site, lots of good info.

Sharon · 01-20-2007, 02:53 PM

That's very interesting. I might go barefoot more over grass etc. Not sure if I'd want to go barefoot over asphalt etc, I like having nice soft feet.

JStrider · 01-20-2007, 03:11 PM

good healthy grass feels soo good... its awesome.

Sharon · 01-20-2007, 03:28 PM

A little roll in the grass never hurt anyone. Unless there are shards of glass or similar concealed lacerating devices.

12-28-2006, 04:33 AM	#1 (permalink)
txd Addict	Howto strenghthen arches of feet I've been having problems with my arches and plantar faciitis. As a result I have been given orthotics which have helped immensely. The problem that has arisen is that my feet are now reliant on the orthtotics due to the muscles of the feet becoming used to the extra support. I have been to several podiatrists/chiropadists and all of them seem more concerned with me using orththotics than getting my feet strengthened to the point where they are not reliant on them (the original problem that required them has gone). So, can anyone recommend ways to strengthen the arches of the feet

12-28-2006, 01:45 PM	#2 (permalink)
stevie667 Too Awesome for Aardvarks Location: Angloland	I've got the same problem, the exericses i have been recommended are calf raises (standing up on tip toes), walking on the outsides of my feet and curving my foot to make an arch whilst i walk, combined with plenty of streching in the calfs and upper legs. I spent years walking around with collapsed arches, so much that my entire musculatur and skeletal systems are out of whack, and i'm dependant on supports, but they make the world of difference to hip and knee pain. Working out regularly helps too, i think because the stronger muscles and tendons help keep everything in place. __________________ Office hours have changed. Please call during office hours for more information.

12-29-2006, 04:06 AM	#3 (permalink)
thingstodo A Storm Is Coming Location: The Great White North	You might search out a personal trainer for a session that understands this area of the body. One session might cost $60 but you can decide if it's worth it. You might also look into Yoga! __________________ If you're wringing your hands you can't roll up your shirt sleeves. Stangers have the best candy.

12-29-2006, 01:09 PM	#5 (permalink)
Lizra Insane Location: rural Indiana	Wow! I have/hate plantir facsitis ...I've been wearing my orthotic insteps for several years....makes the pain go away. I was wondering if I need to go back and get refitted at some time? One lady friend told me Clarks shoes were good for her arches.....I bet some brands of shoes are better than others. So...does the foot/arch change over time whne wearing orthotics, and need a new orthotic? They are expensive...... __________________ Happy atheist

01-05-2007, 08:22 AM	#9 (permalink)
Sultana Falling Angel Location: L.A. L.A. land	I was born with fallen arches and one of the things I had to do was to pick up marbles and pennies with my toes. Marbles are easy; pennies, not as much. Not sure if that's related to plantar faciitis, but that's what helped me. __________________ "Love is a snowmobile racing across the tundra and then suddenly it flips over, pinning you underneath. At night, the ice weasels come." - Matt Groening My goal? To fulfill my potential.

12-29-2006, 07:54 AM	#4 (permalink)
Carno Junkie	I like to run barefoot. However, running barefoot can do more damage than good in many cases.

01-02-2007, 12:22 PM	#7 (permalink)
Ch'i Artist of Life	Look for soccer shoes. They make shoes specifically designed to strengthen your feet.

01-08-2007, 11:58 AM	#12 (permalink)
Carno Junkie	Those are soccer shoes? What do they have to do with soccer?

01-09-2007, 09:39 AM	#13 (permalink)
JStrider Poo-tee-weet? Location: The Woodlands, TX	try spending more time barefoot, it can really help. if being barefoot makes your feet sore, gradually work your way up to more time barefoot. by keeping your feet in shoes all the time the muscles arent worked out at all and gradually get weaker, like when you have a limb in a cast, it comes out much weaker then the other limb. and if you dont like being actually barefoot go to tandy leather and get one of their mocasin kits. the mocasins will be like being barefoot, especially if you scrape out the pad with a butter knife. http://tandyleather.com/products.asp?number=4602-06 I go barefoot as much as possible, its pretty nice, get weird looks, and sometimes comments out and about but it doesnt really bother me. __________________ -=JStrider=- ~Clatto Verata Nicto

01-09-2007, 01:59 PM	#15 (permalink)
dlish Currently sour but formerly Dlishs Super Moderator Location: Australia/UAE	stevie is absolutely right. i have the same problem. ive been wearing orthotics for a good 15 years now.. you odnt even realise you have them in in the end. as for strengthening excersises, again i did what stevie recomended. i wouldnt recomend running barefoot, cos your aggrevating the initial problem by not wearing the orthotics. a podiatrist would be able to help with what excersises are good. __________________ An injustice anywhere, is an injustice everywhere I always sign my facebook comments with ()()===========(}. Does that make me gay? - Filthy

01-19-2007, 04:35 PM	#16 (permalink)
Sharon Coy, sultry and... naughty! Location: Across the way	I was always taught that being barefoot was unhygienic / could lead to infections, worms, etc. Helpful or hogwash?

01-20-2007, 02:53 PM	#18 (permalink)
Sharon Coy, sultry and... naughty! Location: Across the way	That's very interesting. I might go barefoot more over grass etc. Not sure if I'd want to go barefoot over asphalt etc, I like having nice soft feet.

01-20-2007, 03:11 PM	#19 (permalink)
JStrider Poo-tee-weet? Location: The Woodlands, TX	good healthy grass feels soo good... its awesome. __________________ -=JStrider=- ~Clatto Verata Nicto

01-20-2007, 03:28 PM	#20 (permalink)
Sharon Coy, sultry and... naughty! Location: Across the way	A little roll in the grass never hurt anyone. Unless there are shards of glass or similar concealed lacerating devices.