The arches of your feet provide a spring to the step and help to distribute body weight across your feet and legs.

NOV 13 2018

The medical term for a fallen arch is called pes planus a postural deformity in which the arches of the foot collapse, with the entire sole of the foot coming into complete or near-complete contact with the ground.

First, consider that the arch of the foot is supposed to flex and absorb shock. If the arch is flat, the foot lacks shock absorbency and stress is transferred to the knees, hips, and lower back.

With fallen arches, the bones of the ankle are not optimally aligned with the foot, increasing the risk of ankle injuries and every other joint located above it.

Fallen arches also cause the bones of both the upper legs and lower legs to internally rotate. This rotation increases stress on the ACL.

The ACL is a ligament that connects the upper and lower leg bones and provides stability to the knee, making the ACL critical for dynamic movements.

Another consequence of fallen arches is that the inward rotation of the upper legs increases the arch in the lower back, a condition technically referred to as lumbar hyperlordosis.

Lumber hyperlordosis reduces the ability of the spine to absorb shock. The result is an increased risk of back injury and pain.

Here are 3 things that you can do to improve proprioception of your feet.

Step 1– Improve proprioception by gently stroking the skin of your feet with a pen or fork.

Step 2– Roll out Your feet1. Sit comfortably in a chair with both bare feet on the floor.

Place the lacrosse ball under the inner arch of your right foot. Lean forward to put weight on your right foot — enough to feel an intense pressure from the ball. Roll the ball toward the heel slowly, then along the outer arch and across the forefoot, massaging the entire sole.

Continue for 30 to 60 seconds. When you reach a tense spot, try pointing and flexing your toes to intensify the massage. Repeat with your left foot.

Step 3– Sit in a chair with your bare feet on the floor. Place a bath towel flat on the floor.

Put the toes of your right foot along the bottom edge of the towel.

Use your toes to crunch up the towel. When you reach the end of the towel, extend the towel flat on the floor again. Repeat 10 times on both feet.

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