“Sole Survivors: How to give your feet the support they need”

​Prairie Doc Perspective Week of January 18th, 2026
“Sole Survivors: How to give your feet the support they need”
By Jill Kruse, DO

Our feet support us all day, but often get overlooked until they start hurting.  When every step hurts, it becomes clear how important our feet are.  There can be many causes of foot pain.  There are many things that can cause foot pain. A common cause is problems with the arches in the feet.
There are three arches in the foot.  They are created by ligaments and tendons in the foot along the metatarsal and tarsal bones.  The transverse arch is just behind the toes and goes across the front of the foot. The lateral longitudinal arch is on the foot's outside. It helps keep your foot stable while walking.  The medial longitudinal arch is the one that we are most familiar with. It is what most people refer to when they describe having high arches or flat feet. 
These three arches form a triangle in your foot from the heel to the base of the toes. The foot's arches are key for balance and shock absorption while walking.  Problems with the arches can cause issues with the ankles, knees, and even cause issues in the back.  It is important to address issues with the arches to prevent problems elsewhere.
“Flat feet” is when the medial transverse arch falls. This makes the ankle roll inward. We call this condition “pronation.”   Some people do not have any pain with this condition. In some people, this pronation can lead to pain. You might feel it in the arch of your foot, your ankle, or your knees. This happens because ligaments and tendons get stretched too much. 
High arches are the opposite of flat feet. This is where the arch of the foot rises higher than normal.  Due to this, the foot does not absorb shock as well when walking and can lead to increased pain in the feet.  It can also lead to hammertoes, bunions, and plantar fasciitis. This also affects how weight distributes across the foot, which can impact balance.  
While both of these conditions sound like opposites, it is possible to have both at the same time. A person may have a high arch while sitting. However, when they stand and put weight on their feet, the arch can flatten to flat feet.  The answer to both of these problems is the correct support for the foot and arch.  Flat feet need help to maintain the normal arch. High arches need extra cushioning and support. This helps spread weight and absorb impact while walking. 
No one wants their feet to merely survive the day. If you’re worried about your arches or have foot pain, seeing a podiatrist is a great first step.  They can help get you back on track to walking pain-free so you can not just survive, but thrive. 
Dr. Jill Kruse is a hospitalist at the Brookings Health System in Brookings, SD. She serves as one of the Prairie Doc Volunteer Hosts during its 24th Season providing Health Education Based on Science, Built on Trust. Follow The Prairie Doc® at www.prairiedoc.org, Facebook, Instagram, YouTube, and Tik Tok. Prairie Doc Programming includes On Call with the Prairie Doc®, a medical Q&A show (most Thursdays at 7pm on SDPB, YouTube and streaming on Facebook), 2 podcasts, and a Radio program (on SDPB, Sundays at 6am and 1pm).