The Importance of Arch Support and At-Home Foot Care: Expert Advice from Dr. Miguel Cunha Gotham Footcare

Foot health is a critical yet often overlooked aspect of overall well-being. Many of us spend time worrying about fitness, posture, or even diet but neglect our feet, which bear the weight of our entire body. As a board-certified podiatrist and founder of Gotham Footcare in Manhattan, Dr. Miguel Cunha has extensive experience in treating a variety of foot ailments. Through his expertise, Dr. Cunha emphasizes the importance of proper arch support, particularly when you’re at home or engaging in everyday activities. In a recent interview, Dr. Cunha shared valuable insights about foot health, focusing on arch support, the right footwear for home, and techniques for managing foot pain. In this blog, we’ll highlight Dr. Cunha’s key recommendations and actionable tips to help you maintain healthy feet.

The Importance of Arch Support

Your foot’s arch is much more than a curve in your foot — it’s a critical structure that helps distribute body weight evenly and absorb shock with every step you take. According to Dr. Cunha, arch support is essential for preventing foot pain and maintaining proper body alignment. “The arch of your foot is supported by the plantar fascia, a thick ligament connecting your heel to your toes,” he explains. Without adequate support, the plantar fascia can collapse under the strain of walking or standing, which can lead to conditions like plantar fasciitis.

Plantar fasciitis is one of the most common foot conditions that people experience, and it can develop from prolonged walking barefoot or wearing unsupportive shoes. “Over time, the lack of arch support can cause the plantar fascia to stretch excessively and become inflamed. This leads to pain, often in the heel or arch, which can make simple activities like walking incredibly uncomfortable,” says Dr. Cunha. Without proper treatment, plantar fasciitis can become a chronic condition.

Arch support is also integral to maintaining proper posture and body alignment. Dr. Cunha adds, “Your feet are the foundation of your body, much like the foundation of a building.” When the foundation is unstable or weak, it can affect everything built on top of it. Similarly, if your feet aren’t properly supported, this can lead to issues in your ankles, knees, hips, and even your back. Walking barefoot for extended periods can weaken the plantar fascia, resulting in discomfort that radiates up through the body.

What to Look for in Supportive At-Home Footwear

People often prioritize comfortable footwear when they’re out and about but pay less attention to their shoes at home. However, Dr. Cunha stresses the importance of selecting supportive shoes for home use, especially if you spend long hours on hard surfaces like tile or wood floors. “Even at home, your feet need proper support to prevent strain on the arches, tendons, and muscles,” he notes. Here are the qualities Dr. Cunha recommends when selecting supportive at-home footwear:

• Shank Rigidity: The shank is the supportive structure between the insole and outsole of a shoe. Its level of rigidity should be suited to your foot type. If you have flat feet, you need a more rigid shank to prevent overpronation. Overpronation occurs when your foot rolls inward too much while walking, placing undue stress on your foot and leg. A rigid shank offers motion control, which helps stabilize your gait. On the other hand, those with high arches need shoes that provide cushioning and stability but with a more moderate shank rigidity, allowing for some flexibility. For people with neutral arches, flexibility in the shoe’s shank is less of an issue, but comfort and cushioning are still important.
• Wide Forefoot: A wide forefoot can prevent a number of foot issues, particularly for women who are prone to bunions, hammertoes, and neuromas. “A tight forefoot can restrict blood flow and exacerbate these conditions,” says Dr. Cunha. He suggests tracing your foot at the end of the day, when it’s most swollen, and comparing the outline to your shoes. If the shoe is narrower than the outline, it’s likely too tight and could contribute to foot deformities over time.
• Durability: Shoes should be both durable and flexible, particularly when worn at home for long stretches. Dr. Cunha recommends choosing shoes made of materials like leather or mesh, which offer a balance between durability, flexibility, and breathability. “Durable shoes can protect your feet from injury and ensure that the supportive elements of the shoe last,” Dr. Cunha adds.

Easy Stretches to Relieve Foot Pain

For those who have been walking barefoot or wearing unsupportive shoes, stretching is a crucial element of maintaining foot health and alleviating pain. “Stretching helps not only the plantar fascia but also the Achilles tendon, which is often the culprit of foot pain,” Dr. Cunha explains.

One effective stretch for the Achilles tendon involves placing your toes on a wall, keeping your heel on the floor, and gently leaning forward to stretch the tendon at the back of your leg. This movement loosens the tendon and increases flexibility, helping to reduce strain on both the tendon and the plantar fascia.

To directly stretch the plantar fascia, Dr. Cunha recommends sitting in a chair with one foot crossed over the opposite knee. “Bend your toes upwards and massage the arch of your foot using your thumb, applying deep pressure from the heel to the ball of your foot,” says Dr. Cunha. This exercise, when repeated several times a day, can provide relief from pain and tightness, particularly for individuals suffering from plantar fasciitis.

Another highly effective technique involves rolling a frozen water bottle under your foot for 15 to 20 minutes each day. “The cold helps reduce inflammation, while the rolling motion massages the arch, offering both immediate relief and long-term benefits,” Dr. Cunha adds.

Other Tips for At-Home Foot Care

Foot care extends beyond choosing the right footwear or performing stretches. Dr. Cunha emphasizes the need for daily foot inspections, especially for individuals with underlying conditions like diabetes. “Pay close attention to changes in your feet, such as swelling, pain, or discoloration. These could be signs of more serious health conditions,” he advises.

In addition to inspections, here are more tips Dr. Cunha offers to maintain foot health at home:

• Daily Cleaning and Drying: “Make sure to wash your feet daily, and dry them thoroughly, especially between the toes. This can help prevent fungal infections such as athlete’s foot,” Dr. Cunha explains.
• Trimming Toenails Properly: Dr. Cunha advises trimming toenails straight across and avoiding cutting them too short to prevent ingrown toenails. Filing the edges with a nail file or emery board will help avoid snags and discomfort.
• Moisturizing: Use a moisturizing cream, like Eucerin Advanced Repair Foot Cream, daily to keep your feet soft and smooth. “Avoid applying cream between the toes, as this can increase moisture and promote fungal growth,” warns Dr. Cunha. If you have athlete’s foot, he recommends using a cream like Lamisil for one week to treat the infection.
• Callus and Corn Care: Dr. Cunha suggests using urea cream for those suffering from thick calluses or corns. “Apply the cream overnight, wrap your feet in plastic wrap, and cover them with socks. In the morning, use a pumice stone to gently remove the softened calluses,” he advises.

Maintaining a consistent foot care routine can help prevent issues from arising and alleviate discomfort.

FAQ’s

Do I need arch support if I don’t have foot pain?
Dr. Cunha advises that even if you’re not currently experiencing foot pain, arch support can prevent future issues. It improves alignment, distributes pressure evenly, and helps you avoid conditions like plantar fasciitis. Learn more about custom orthotics here.

Are slippers bad for your feet?
Dr. Cunha points out that most slippers lack the necessary support for long periods of wear. If you’re at home for extended periods, consider supportive footwear with built-in arch support.

How do I choose the right shoes for my foot type?
Dr. Cunha recommends assessing your foot type—flat, high-arched, or neutral—and choosing shoes accordingly. Flat feet benefit from motion-control shoes, high arches need extra cushioning, and neutral arches require balanced stability and flexibility.

For more information on foot health or to book an appointment with Dr. Cunha, visit Gotham Footcare.