Build Your Fallen Arches Back Up

Strengthen your arches with at-home exercisesIt’s almost March in Coachella Valley, which means the La Quinta Arts Festival (March 5-March 8) is nearly upon us. It’s top in the nation and a can’t-miss event, with artwork from over 200 contemporary artists, live entertainment, food and wine, and more at the La Quinta Civic Center. However, if you’re one of the millions who suffer from flat feet (either congenital or due to fallen arches, you may find your feet swollen and tired before the party’s even half over.

Take heart! We want you to enjoy your day in the sun, so we’re sharing some of our favorite arch-strengthening exercises below:

Towel crunches and curls are a great arch exercise, and also easy to incorporate into your daily routine—you can do them while eating breakfast, watching TV, or other seated activities. Simply sit in a comfy chair with a hand towel laid flat at your feet, with the ball of your foot over the closest edge. Then, extend your toes as far as possible, grasp the towel, and scrunch it back toward you. Hold the stretch and release.

Another seated exercise you can try that helps improve arch flexibility (and also a relaxing massage!) is a rolling maneuver. You’ll need something that rolls freely—a small ball, water bottle, or soda or soup can. Place your foot on the object, press downward with medium force, and roll it slowly and smoothly along the entire length of your arch, from ball to heel.

You won’t be able to do this one from your chair, but stair raises are another great way to build up arch strength. Stand on the edge of a stair, with just your toes and the ball of your foot on the step. Gently raise your heels as high as you can, then lower them back down to level (not below). You should be able to do 3 sets of 10 repetitions without pain, though you may have to build up to that slowly—don’t push your body further than it will go.

If fallen arches have you crestfallen, it’s time to see Dr. Harvey Danciger, DPM. He’ll thoroughly examine your flat feet, talk to you about your symptoms, and determine what kinds of measures—such as laser treatment, orthotics, or new shoes—will be the most effective for your foot pain. Give us a call at (760) 568-0108 or schedule an appointment online today.

Dr. Harvey Danciger
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Dr. Harvey Danciger is a podiatrist and foot surgeon in Palm Desert, CA specializing in the foot and ankle
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