There's one more plantar fasciitis exercise you may want to do which is called the Achilles Tendon stretch. Stand on a step with both feet on the same step and slowly let your heels down over the edge of the step as you relax your calf muscles. Hold this stretch for about 15 to 20 seconds, then tighten your calf muscle a little to bring your heel back up to the level of the step. Repeat 4 times. The problem with night splints is that they can be quite uncomfortable. This is why they are so-called sock night splints on the market which are more bearable than rigid night splints. While we never like to hear “arch” and “ouch” in the same sentence, we know arch pain is a fact of life for many. Some people are born with low arches or flat feet and never have symptoms or pain while others suffer arch strain and even fallen arches. This can lead to pain in the heel, arch, or even the ankle. You can also make adjustments to your regular workout routine. For example, if you currently run on concrete you could switch to running on grass, or you could do less running and take up more lower-impact activities such as biking or swimming. The arches are created by the interlocking bones, strong ligaments, tendons and muscles. Excessive strain on the tendons and ligaments can lead to fallen arches or "flat feet", which will result in pain in arch of foot and other areas. People have different sized arches Some are born with flat feet, in which there are practically no arches Some people have high arches In other people they are low. Shoes are not designed to support high arches Additional insoles are needed to provide the support. When people have low or no arches , they can benefit from additional insole support, as well. Try toe running When I haven’t done any serious barefoot work (which is very rare, actually; I’m almost always barefoot or in minimalist footwear) in awhile, I’ll hop on the treadmill in my socks (to reduce slippage) and do five or six minutes of light jogging. The catch is that I make sure to stay on my toes the entire time. This strengthens the ligaments and muscles (there are over a hundred of ‘em in the human foot) and prepares them for future activity. A Few Simple Exercises to Strengthen Your Feet If you go to a larger shop that stocks footwear or supplies inserts for shoes you will notice an ever increasing selection of items specially produced for the feet. This might surprise and confuse people but at the same time they are developed to aid in making your life easier. With a choice of partial, full insoles, half insoles items made for toes, heel function, around the back of the heel, against slippage and more. You may be in need of specially made inserts that are also called orthotics which can be purchased from a store for a basic type or from a doctor who specializes in feet. An examination of the foot is enough for the health care provider to diagnose flat foot. However, the cause must be determined. If an arch develops when the patient stands on his or her toes, the flat foot is called flexible and no treatment or further work-up is necessary. If there is pain associated with the foot or if the arch does not develop with toe-standing, x-rays are necessary. If a tarsal coalition is suspected, a CT scan is often ordered. If a posterior tibial tendon injury is suspected, your health care provider may recommend an MRI Treatment Padders are a similar brand to Fly Flots but at a more reasonable price. They may not last as long but sometimes that is not a problem. Many people just want a quick sandal option for their summer holiday. Crocs were one of the trendiest sandals, come shoes, around at one time. They still are with some consumers. However they are not always comfortable. You will need to break them in and they may not be right for you. If they are though they could end up the comfiest summer footwear you have ever worn. There are some kinds of shoes that should always be avoided if you have flat feet. For instance, flimsy moccasins can create more problems for people with flat feet. These shoes can do more harm than good. You can develop pains and other problems if you do not lessen your love for such footwear. You can find some really comforting insoles and custom shoes to deal with the flat feet problem. Many individuals get relief by using the orthotic insoles directly brought from stores. But you can ensure the good health of your feet by using custom made insoles or shoes. Most flat feet are caused by loose joint connections and baby fat between the foot bones. These conditions make the arch fall when your child stands up. This is why you sometimes hear flat feet called "fallen arches." The feet may look like they have arches when your child is sitting or when the big toe is bent backward, but the arch flattens when the child puts weight on the foot. The main function of this tendon is to hold up the arch and support your foot when you walk. If the tendon becomes inflamed or torn, the arch will slowly collapse.