The Pilates Method is a great training program to benefit foot-care. Because exercises are done barefoot, the feet have a chance to work and develop the subtle muscles that help support the arches. The first exercises done on the Pilates Reformer in a typical workout are for foot work. Joseph Pilates even created two foot specific pieces of equipment – the Foot Corrector, and Toe Tens meter. He understood the value and benefit of focusing on the feet and incorporated many foot health exercises into the Pilates system. Flat feet aren’t a reason to avoid running, and with the right shoes, even those with flat feet can enjoy the miles. 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. Due to the flattening of the arches, their feet roll unnaturally inward when they walk. The unnatural way of walking can increase the swelling and pain that you experience throughout the last trimester. Ideal for flat feet, the 'Sof Sole Graphite Orthotic Arch' helps in reducing the heel strike owing to its gel heel protection. A material called 'Impulse XL' absorbs the shocks and the design of a deep heel cup gives more stability to the leg. Therefore, 'Sof Sole Graphite Orthotic Arch' are also amongst the best insoles for heels. A thin and lightweight support is provided by the graphite arch of these insoles. This flat feet insole product is priced at $39.99. Over-pronation is more commonly referred to as flat feet. Flat feet are caused by the above mentioned forces that cause the arch to flatten out. As you walk, these springy, elastic arches help distribute your body weight across your feet and legs. Your arches also play an integral role in how you walk. They act as rigid levers for proper mobility, but they must also be resilient and flexible to adapt to various surfaces. Not all feet are the same Flat feet are normal in infants and toddlers, because the foot's arch hasn't yet developed. Most people's arches develop throughout childhood, but some people never develop arches. This is a normal variation in foot type, and people without arches may or may not have problems. There is no real cure as such for over-pronation, however a lot can be done to prevent it. The most effective way to minimise over-pronation and its effects on the body is by wearing orthotics inside the shoes. An 'orthotic' (orthotic insole, shoe insert or orthosis) is a device placed inside the shoes with the purpose of restoring our normal foot function. Different types of foot orthotics are available, from special custom-made devices (prescribed by a Podiatrist) to so called off-the-shelf orthotics which can be purchased from pharmacies, good quality shoe stores or specialty websites. Very tight calf muscles are the prevalent cause of plantar fasciitis. Any repeated over stretching of the plantar fascia because of tight calf muscles results in inflammation as well as thickening of the tendon. When the fascia thickens it loses flexibility and strength.Other causes include higher arch or lower arch feet as well as other biomechanical abnormalities that should be evaluated by your podiatric physician or physiotherapist. When you've got typical foot mechanics, professional high quality heel pads may be the ideal solution. They provide additional cushioning underneath the heel and also have a soft spot which will minimize the pressure in the most painful area. If you want to know the difference between flat feet and normal feet, you can leave a footprint on sands to see if your print of your sole seems to be complete. If it is, your feet are probably flat feet. Generally speaking, flat feet are not competent enough to withstand long-term running or even walking. According to my study, the best shoes for flat feet are those which are armed up with high stability and also motion control materials. However, shoes with high curve in inner soles are not appropriate for you as they would diminish your stability and give your feet great press.