Preparation refers to a conditioning program that incorporates appropriate warm up, flexibility, strength, endurance and balance training. Conditioning not only improves performance but also helps prevent injury by increasing our physiological tolerance and is a must for those that participate in any sport or regular activity. Flexibility and strength specific to plantar fasciitis include the gastroc-soleus complex, posterior tibialis and peroneal muscles of the calf because these muscles help control the rate and magnitude of pronation. The hip adductors, abductors and external rotators are important because they control internal rotation of the thigh (femur) and shin (tibia) bones, which also influence pronation of the foot. The plethora of potential causes of PFPS is quite bewildering. There seems little consensus by medical experts as to the causes of PFPS and therefore the treatments prescribed are even more numerous. In a recent blog on a website of a particular medical profession as many as thirty-four different treatments were prescribed for PFPS. In other medical professions there may well be just as many treatments prescribed. If the answer to some or all of these questions is yes then there may well be a single cause and therefore a simple answer! Strengthening your quads will help. We recommend going to the gym 1-2 times per week and taking on a strengthening program. This is especially important for those individuals who run more than 20km per week. The Leg Press is particularly useful in building up quads strength. We suggest you avoid the Knee Extension machine (also called Quads Rack), as it places a lot of strain on the kneecap. Also training each leg separately is a good idea, so you can gauge the strength difference between your left and right leg. For children, treatment using corrective shoes or inserts is rarely needed, as the arch usually develops normally by age 5. Adult-acquired flatfoot generally occurs as a result of damage to the posterior tibial tendon, which helps hold up the arch of the foot. The tendon attaches to the calf muscle in the lower part of your leg, running down towards the ankle and then curving in to attach to the navicular bone, located in the middle of the inner aspect of the foot. When you walk, the tendon pulls up on the navicular bone, which helps form the arch of the foot. You Might Also Like Damage to the Tendon You may be able to relieve heel pain by stretching tight calf muscles. See a picture a calf stretch exercise. However! This does not mean they won’t collapse under force! Some people’s arches only collapse when performing a sporting activity. When you consider then amount of force that is distributed into the feet during high impact activities you can understand how this can occur. To determine if your feet are collapsing during activity I would have to suggest video analysis whilst running or visiting a podiatrist or sports injury chiropractor. A very simple test is to look at the soles of your shoe to see where the wearing occurs, you can then work out how your foot is striking and leaving the floor. When a confirmed flatfoot condition exists, a good orthotic arch support is recommended to relieve stress on the foot, tendons and heel areas. This is especially true for overweight or athletically active people. Wearing Orthotic Arch Supports can relieve and/or prevent ailments associated with flat feet by providing proper support to alleviate over-pronation. Spenco Orthotic Arch Supports are clinically designed and Podiatrist recommended to help correctly align, balance and stablize the entire foot to help prevent pronation and suppination. When I went to BCT I had a battle buddy with orthotics with him in which he said he had to get a waiver for. So I know it's possible. Another way to work with the feet is in Reclined Leg Stretch pose (Supta Padangusthasana) with the strap positioned across the center of the sole of your foot, the location of the transverse arch of the foot. As you pull down on the strap, push your heel and the ball of your foot up toward the ceiling and spread your toes wide. This will simulate and possibly stimulate the medial and lateral arches of the feet to appear. Hold the action for a minute or so and repeat on the other foot. Hubby has the flexible type of flat foot that began in his childhood and is continuing in adulthood. Flexible flat foot means that while the foot is flat when standing in a full weight bearing position, a bit of an arch is noticable when not standing. However, if hubby is too tired due to standing the whole day at work in his office laboratory, then the arch is totally absent even when he is not standing. The amount and degree of this motion (or lack of) is a major factor in determining if a particular foot type should be evaluated, and possibly treated, by a foot specialist. As a matter of fact, most of us tend to neglect the comfort of our feet by compromising on any shoe wear that looks pretty, gorgeous or perhaps with a good bargain price in this modern society. Still, taking care and protecting the feet is important to alleviate any potential problems in the later part especially if you have flat feet. Therefore, the next time you want to buy shoes for flat feet , make sure that you keep in mind all the tips provided in this article. Cavus Foot Type-this is a normal foot structure with a 'high' arch, and has a higher than average calcaneal inclination angle.