If you have a low arch, it means that you essentially have flat feet. Having a low arch places a lot of pressure on the ball and heel of your foot, since your foot doesn’t have the natural movement that a regular arch would have in displacing pressure and weight. That being said, there are things you can do about having a low arch in the form of exercise.
Many people with both high and low arches never experience any type of arch pain. However, if the calf muscles are tight or the ankles tend to roll inward (a ‘pigeon-toed’ walk, so to speak) then high and low arches alike can become a painful annoyance.
A low arch requires some flexibility and support, plain and simple (if it’s bothersome). While you cannot entirely raise a low arch, you can supply support and ‘lengthen’ the arch so it doesn’t pull at the heel or arch area when walking or applying pressure. This in turn essentially allows the arch to act in the same way a normal arch would work. Keep in mind as well that being ‘flat-footed’ is not a bad thing.
Exercises that can help a painful low arch involve bending the toes toward the top of the foot in a stretching motion. This will allow the arch muscles and tendons in the foot to stretch and elongate, ‘training’ themselves to be more flexible (and less painful) when walking. Standing on tiptoe and then relaxing the feet to a resting position for 5 repetions several times a day (or evey now and then as you stand for long periods of time) can help to relax and elongate that flat arch as well.
Shoes, and even inserts (arch supports) can make a world of difference as well. A flat arch needs a wider shoe with a built-in arch to elevate the arch and distribute proper support. An arch support that bends (such as a foam or gel arch) is best for keeping the foot in healthy condition. Running shoes that absorb shock are the best shoes to wear.
What makes flat arch pain worse is lack of support in the foot itself. Stiff arch supports that are too high and don’t bend can worsen a flat arch problem rather than fix it. Arch supports should bend with the foot and feel comfortable rather than straining. Walking with the toes faced inward (again, ‘pigeon-toed) and trying to walk on just the balls or heels of the toes to relieve pressure is also ineffective.
Inflammation in the feet caused by painful walking (such as heel spurs) can be treated by a medical professional, and several home treatments can prove successful as well. Mild to moderate arch pain can be treated with an Epsom salt bath or via drinking ginger or peppermint tea for a homeopathic approach. Over-the-counter pain relievers can prove effective as well, as can elevating the feet to relieve pressure from them.
Having low arches does not guarantee arch pain, nor is it a completely curable condition. However, the pain can be managed (simply standing straighter and taking pressure off the lower back can help) and simply seeing a podiatrist or wearing proper shoes can make a world of difference.
Sources:
my podiatrist
husband with flat feet
experience with high arches and arch supports