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Lifestyle Adjustments When You Have Flat Feet

When you have flat feet, your soles completely touch the ground when you stand instead of raising slightly at the arch. This condition is normal in infants and toddlers, but it usually disappears as their arches develop. However, sometimes an arch may never form, or it may fall over time due to wear and tear, injuries, or health conditions.

While having flat or fallen arches usually isn’t serious, this condition can still lead to uncomfortable symptoms, such as foot pain, especially in the heels or arches. The condition can also cause alignment problems in the legs, which can lead to ankle and knee issues. Fortunately, if you have arch problems, you don’t have to suffer.

At Precision Footcare in Midtown East, New York City, John Jurcisin, DPM, specializes in conservative and surgical solutions for podiatric conditions, including flat feet. In this blog, Dr. Jurcisin shares what you can do if you suffer from the symptoms of flat feet.

Weight loss

First off, if you’re carrying extra weight, work on shedding those unwanted pounds. Being overweight or obese puts unnecessary strain on the body, especially the feet. But you can reduce this stress with healthy weight management. 

Furthermore, if you don’t have flat feet now, those extra pounds may increase your chances of having fallen arches in the future.


You don’t have to hit the gym. Instead, there are exercises you can do at home that focus on strengthening, stretching, raising, and lengthening your arches. 

Dr. Jurcisin can provide personalized recommendations based on your symptoms, but to start, you can try activities like heel stretches, calf raises, and arch lifts. Another exercise you can do is roll a tennis ball or golf ball under your arch for 2-3 minutes.

Wear the right shoes

Believe it or not, proper footwear makes a huge difference when it comes to foot pain, especially if you have flat or fallen arches. Choose supportive shoes with a lot of structure instead of options like sandals or flip-flops, which usually provide little, if any, support.


If specific activities aggravate your symptoms, take a break and try low-impact options instead. For example, instead of jumping and running, choose biking, walking, or swimming. You can also apply ice and take over-the-counter pain relievers or anti-inflammatory medications during this time to reduce swelling, inflammation, and pain.

Professional treatment

If lifestyle solutions alone don’t relieve your symptoms, Dr. Jurcisin can help. One common approach is to place customized orthotic devices in your shoes. These devices can provide support for your feet and help ease pressure on your arches and alleviate pain and discomfort. 

If you have additional foot issues, such as tendon damage or deformities, he may suggest surgery to correct the issue and restore stability.

Are flat feet interfering with your quality of life? If so, Dr. Jurcisin can help. To learn more, book an appointment online or over the phone with Precision Footcare today.

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