High arches can be caused by neurological disorders, physical trauma, or simple genetics. How can you tell if you have high arches? It is easy to see when standing barefoot. The outer side of the foot will visibly be supporting the entire weight of the body. Also, when walking or running in the sand on Boca Raton’s beaches, you will see that the outer edge of your footprint is deeper. This weight distribution can cause foot pain. While there are high arch exercises you can do for your toes to relieve pain, you should see a doctor about high arches if one arch is significantly higher than the other. You should also talk to your doctor if you are experiencing sharp, needle-like pain to the bottom of your foot.
Luckily, there are exercises that you can do to help avoid discomfort.
Doing regular strength training can help. One simple piece of equipment that can also help relieve the pain is a golf ball. To improve foot strength, follow these instructions:
- Stand barefoot with the golf ball in front of you.
- Grasp and lift ball with the toes of one foot.
- Hold the ball for 20 to 30 seconds.
- Drop it, and then repeat with the other foot.
Stretching is another way to avoid foot pain. Stretching helps loosen the connective tissue and relieves foot tension. Here are effective high arch exercises and stretches for your toes:
- Sit on the floor with your legs straight in front of you and a towel looped around your feet.
- Gently pull on the towel to pull your toes closer to your torso.
- Hold this position for 30 seconds.
Be sure to always warm-up before stretching. Do these exercises regularly for optimum effectiveness. If you still feel pain after doing the exercises listed above, speak with your physician for further evaluation.