• Stretch Calves • Get a custom made insole. • Hams Stretching. • Sports Taping. • Contrast bath---It is a form of treatment where a limb or the entire body is immersed in warm water followed by the immediate immersion of the limb or body in ice water. This procedure is repeated several times, alternating hot and cold. Note that the treatment should always end in the ice water, as heat will induce the body's inflammatory response, while cold helps to decrease inflammation.

Flat feet or pes planus at your age needs a medial arch support and some feet exercises for intrinsic muscles of feet. A rigid support is not indicated. The medial arch support os available over the counter at medical/surgical shops. Thanks.