Fallen Arch (Angel)

Do your feet hurt? 
Don't worry, this isn't the beginning of an infomercial.  I am here to turn what you know about feet all around (on its head, if you will).

Fallen Arches
A fallen arch is basically the weakened state of the muscles and ligaments in your feet.  Most children have healthy, archie arches.  These arches flatten out when an individual starts wearing supportive or inflexible shoes.  That's right, flat feet are caused by supportive shoes and insoles.  Arches (geometrically and anatomically) get stronger when they are top loaded and weaker when they are bottom loaded.  This means that putting weight (your body) on top of an unsupported arch will make it stronger while 'supporting' your arch will make it weaker.
The best way to get your arches back is to get rid of your insoles and work towards wearing minimally supportive shoes.  You can work your way down since going from very supportive shoes to minimally supportive shoes can cause muscular pain (those arches working and getting stronger) if done too hastily.
Recommended shoes to work towards: Reebok Nano, Nike Metcon, VivoBarefoot, Inov-8, some styles of Converse/Vans/TOMS/Keds, Feiyue.

Heel Cups from Hell
For my runners, please do not heel strike.  Many running shoes have a very supportive and cushy heel.  Some brainiac decided that runners should have longer strides and should therefore strike the ground with their heels.  Stride length doesn't make one a faster runner, shin/tibia length and whip is what does.  Striking with your heel, as opposed to midfoot, will cause a lot of impact since the calcaneus (heel) as no shock absorbers.  Also, heel striking will put you in a constant state of dorsiflexion (flexing your foot), leading to tight tibia muscles, knee pain, the whole shabang.

I suggest reading up on POSE running, a system of proper running technique developed by Dr. Nicholas Romanov.  I also suggest checking out the brands Saucony, Brooks, Newton and New Balance Minimus for sneakers without heel cups.

If you already have achy knees/feet/shins from poor running form, roll out your shins with a lacrosse ball.
Kelly Starrett has a fantastic video on mobilizing the lower leg.

Plantar starts with an 'F'
Plantar Fasciitis can be extremely painful and scary, yet it is surprisingly easy to remedy.  PF manifests as stabbing foot pain often worse in the morning.  I have had numerous clients and a relative go to specialists for help with this issue.  These specialists recommended insoles and rest.  Insoles and rest are the exact opposite cures for PF.  If you are suffering from tight plantar (sole of the foot) fascia (connective tissue) here is what you should do:

• Buy a super bouncy ball and massage the sole of your foot with it.
• Wear shoes that are snug, flexible and minimally soled
• Do not wear flip flops or shoes that you have to grip with your toes to keep on
• Do not wear overly supportive or inflexible shoes
• Sleep with your feet hanging off the edge of the bed (the plantar fascia gets 'tight' when the ankle is in dorsiflexion, this will put you in slight plantar flexion).
• Make sure you articulate through your foot when you walk or exercise.

I know some or all of this information may seem counterintuitive.  There is a culturally accepted idea that we have to protect and swaddle our bodies and our feet.  It seems that a cushier, more supportive shoe would protect us and make our feet happy, yes?  No.  Actually, the more supportive your shoe, the harder you will strike the ground with your foot.  Your foot wants to feel the ground, it will keep putting more impact through the sole of your moon shoe until it gets what it wants.  The more you can feel the ground, the lighter your step will become, and the happier your feet will be.