Flat feet and insoles

If you grew up in Spain in the 70s/80s/90s… 2000s and had flat feet, it was quite a ride.

It didn’t matter if you were the fastest at recess, the best at jumping rope, or the one climbing trees with ease.

As soon as your mother or someone saw “flat feet,” it meant a quick trip to the podiatrist and straight into orthotics.

And beware, the insole didn’t come alone.

No.

It came with a hard lump right under the arch and a stiff shoe.

As if your foot needed a concrete mold to take shape.

You may know someone who went through this.

Maybe you yourself.

From the torment of wearing insoles plus rigid shoes, no one can help you anymore.

The good news is that today there’s another way.

A flat foot needs to be activated, not restrained.

It doesn’t ask for a corset, it asks for movement.

It asks for freedom.

It asks for ground stimuli to learn how to respond.

The arch of the foot isn’t something you’re given: it’s a living structure controlled by your body, and with the right work, that arch becomes stronger and more stable.

How is it achieved?

In two very simple ways:

Barefoot.

Walk around the house, on grass, sand, varied terrain.

Let your toes spread and grip, let the fascia wake up, let the intrinsic muscles do their job.

And wow, what a strange feeling!

With thin barefoot shoes that you feel comfortable in.

4 mm sole?

10, 12 or 14 mm?

Only you decide where you are right now.

It’s not about suffering, it’s about feeling.

The thinner the sole: fewer interferences, more connection, more stimuli… and more response.

Your brain receives fresh data, readjusts, improves your balance, and the famous “arch” appears when it should, not when an insole draws it.

And if you’ve spent years with insoles and lumps, start gently (I’ve left you a simple plan in the PS).

The transition works best with an urban barefoot shoe that lets you feel without punishing you.

You need real width in the toe box, total flexibility, and a thin but durable sole.

A safe bet is the Vivobarefoot Geo Court III Women.

Also for Men here.

They are elegant for everyday wear, wide where they should be, flexible like chewing gum, and with just the right protection so you feel the ground without fear.

Wear them for a walk, to work, for that afternoon coffee.

Your arch will do what it was always meant to do: work.

Exactly.

Health starts with your feet.

Antonio Caballo.

P.S. If your foot is very weak, start gently. Here’s a simple plan that works:

• 2–3 short walks per day, barefoot at home.
• 5 minutes of toe work: spread and close, pick up a towel with your toes, lift only the big toe (keeping the others down), then switch.
• 10–20 minutes of walking in barefoot shoes on easy terrain.
• Progress weekly: add a bit more time or a touch more surface variety.
• Golden rule: no rushing and never sharp pain. If it hurts, dial it back.