It’s best to shop when your feet are sore and puffy, such as at the end of a long workday. This ensures that your shoes won’t be too tight. If you can, get your gait analyzed at a running store or your podiatrist’s office. This can help you find the best shoes for you. [3] X Research source
You may need to trim some inserts to fit your shoes. If you only buy 1 pair, you’ll need to switch them between pairs of shoes, unless you always wear the same shoes. You may not need inserts for athletic shoes that have good arch support and firm mid-soles. You can find generic orthotics over-the-counter at most department and athletic stores. You can also buy them online.
Eat a healthy, balanced diet and exercise for at least 30 minutes a day.
Rolling a golf ball on the underside of your foot. Stand with one foot on the ball at a time and move your foot over it, pulling your toes towards your shins. Do this for 30 seconds-1 minute to massage the tissue in your foot. Placing your foot in as neutral a position as you can, then pushing your big toe down without collapsing at the foot or ankle. This will help to strengthen your toe and the muscles under your foot. A standing calf stretch. Place one foot behind you and push the heel towards the ground, then try to pull your foot and toes towards your shin. Hold the stretch for 30 seconds on each leg.
Perform the stretch 10 times a day, using slow movements. Don’t push yourself to go too far down. Stop when you start to feel discomfort.
Repeat the stretch 10 times each day. You can also strengthen your foot muscles through toe curls and heel raises, which improve your foot support, stability, and shock absorption.
Do 10 repetitions of the stretch daily. Calf stretches can help relieve the flattening of your foot because they help loosen your achilles tendon. A tight achilles tendon can worsen flat feet. [9] X Research source
You can get a referral to a podiatrist from your primary doctor, or you can search online. A podiatrist can fit you for custom-made orthotics. [11] X Research source
Use your orthotics according to your doctor’s recommendations. You’ll need to remember to wear them with whatever shoes you choose each day.
Ask your doctor or podiatrist for a referral.
If you’re having trouble seeing your feet, ask someone you trust to look at them.
Diagnosing overpronation will also require looking more closely at how you walk or run, but identifying areas of pain can also serve as an important clue. To help with identifying pain caused by overpronation, you can also take an online self-assessment quiz. Search for “overpronation quiz” to find one offered by a health service. [15] X Research source
Check the shoes you wear most frequently, as they’re more likely to show wear than a pair you haven’t worn often.
It’s normal to see about half of the middle part of your feet.
This service may not be available at all running stores.
Ask your primary care physician for a referral, or search for a podiatrist online.
