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06. Arch Support

Your felt sense and connection to the ground, from your feet through your shoes, plays a major role in your postural alignment, how you physically feel, how you orient yourself upright against gravity and with what muscles you use to make you move.

Your foot sense even plays a role in emotional regulation, feeling safe and balanced in your body which determines how well you process and integrate information.

Providing arch support, can give your feet the sensory input that they need at this time to support you on all levels of your being. Whether you think you have flatter feet or higher arches, use this technique to provide a better ground sensation through your arches.

 

Instructions

Typically we need support for the right arch, if not both. Refer here for how to determine which of the following options are best for you.

  • Right arch support
  • Left arch support
  • Both right and left arch support

Arch Support Options: Purchase or create your own

  1. Purchase arch supports that are pre-shaped and made of gel or foam type materials. These have a sticky bottom so you can adhere it to your insole or to your shoe, under the insole. 
  2. Create your own with a paper towel or napkin. 
    • Get a general measure of the arch of your foot or use or insole for sizing.
    • Fold the napkin/paper towel into triangles until you have the size that matches your foot. *Typically a square napkin makes a good size. Optional to round the edges so it is smooth. 
    • Tape the side so the triangle remains folded. This will flatten overtime and will need to be adjusted so you continue to have the support you need. 
    • Tape this to the under-side of your insole which helps soften the experience and keeps it in place longer. Trial the position of the arch support with small pieces of tape and then secure with more tape once you find the best feeling spot. The tip of the triangle should point in toward your foot. 

Place the arch support in your shoe(s) and use these shoes for ~½ the day. Do this daily for at least the next 4 days or you may use as long as desired. *Unless otherwise directed

Bonus Journal Prompt:

  • What does this new sensation give you?
  • How can this felt sense in your arch(s) support you in life now?

 

 

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