The toe raise with eversion exercise helps to stretch and strengthen the tibialis posterior muscles and can be performed throughout the day. Start by standing with your feet hip width apart. Focus your weight on the outside edges of your feet, feeling your arches lift slightly. Slowly rise on the balls of your feet, trying to concentrate most of your weight on your outer toes and feel the arch lifting. Pull your knees in slightly with your weight still focused on your outer toes. Hold this position for 10 seconds, then lower the feet to the ground. You Might Also Like Beach Walking Shoes. Due to the common occurrence of this foot complex it is not a wonder that many shoe brands manufacture footwear designed for these people. For those who have flat feet issues, looking for these kinds of shoes is really advisable. Shoes that have better fit can be found everywhere today. Another important consideration is looking for shoes that have arch supports; these can be found in counters or can be acquired from clinics or doctors themselves. Another study of 246 US Army recruits found that trainees with low or flat arches actually had a lower risk of injury than those trainees with high arches during their 12-week infantry training. Running a marathon or hiking in the hills with a pair of worn-down $5 tennis shoes, can just be downright dangerous. When deciding what pair to buy, it's vital to pick some kicks that fit into your lifestyle. If you're a skater or you spend all day on your feet at work, make sure to find shoes designed for that. If the idea of browsing the shoe store for hours makes you want to go barefoot for the rest of your life, then consider the world of online shopping. Many websites and companies offer discounts and great deals online that you won't find in the stores. Your feet carries the entire body weight throughout the day. If it goes numb, you feel extremely uncomfortable. When it happens for a brief period of time after sitting in a cross-legged position for a long time or tying a tight bandage in the lower part of the leg, then you need not worry about it. Here, the blood flow to the feet is obstructed temporarily due to the awkward sitting position or the bandage. However, if numbness persists and becomes so bad that you cannot walk or drive, then it is a cause for concern. A midtarsal fault is another common complaint affecting the top of the foot, although it is one which can be diagnosed with low cost imaging techniques such as an x-ray. The problem is caused by the ramming together of the bones in the top of the foot which causes irritation and inflammation, but also the formation of arthritic spurs between the joints. These spurs can be seen on an x-ray making a diagnosis straightforward, although an accurate home diagnosis it is all but impossible. Cause - Pain is caused by collapsing of the metatarsal arch. A callus will often develop beneath the collapsed metatarsal. Runners with high arches are susceptible. While structural foot abnormalities such as high arches or fallen arches can make one more susceptible to plantar fasciitis, wearing old worn-out shoes can also cause stress to the plantar fascia. Wearing high-heeled shoes can also stretch the ligament beyond the tolerable limits and cause inflammation. Those suffering from plantar fasciitis are also at an increased risk of developing heel spurs. Heel spurs, also known as osteophytes, are abnormal bony outgrowths that may develop along the edges of the heel bone. Heel spurs form when the plantar fascia starts pulling at the heel bone or gets torn due to excessive stress.