Tight quadriceps make your hamstrings weaker. Even if you do hamstring exercises, tight quadriceps inhibit hamstring function, making more work for your tendons, including your pes anserinus. Stretch your quadriceps to relieve tension. Stand up and pull your ankle toward your buttocks to stretch the quadricep of your bent leg. Hold for 20 seconds and then switch sides. These ones are cheaper than the custom made. They are ordinary, standard, readily available and are off the shelf devices. They are manufactured using medium density EVA material. These devices can be slightly warmed or heated to alter their shape. They are much easier to get used to than custom made ones. So let’s start with the most common of the three, flat feet. Technically known as pes planus , flat feet are extremely common. In fact, we all start out with flat feet as infants, due to the fact that our muscles and tendons that create the arches in the feet (which number three, by the way) are not fully formed, and because we have a pretty good fat pad in the feet then that contributes to the relative flatness of the feet. Other factors which may predispose an individual include muscle dysfunction, pes planus foot type, malalignment, muscle and soft-tissue tightness, congenital abnormalities of the patella or patellar groove, etc. Another type of Flat Foot is Congenital Pes Planus which occurs when there is an improper alignment of bones or joints in the foot or ankle during a baby's development within the womb. Although flatter feet in babies and toddlers is often normal, there are some instances when treatment should be sought. One of the most severe forms of Congenital Pes Planus is Club Foot which requires diagnosis and intervention immediately after birth. With this condition the rearfoot actually rolls outwards but in mild and untreated cases the forefoot will pronate to level the foot out for balance upon walking. One of the surest signs that flat feet may need to receive medical attention is when foot pain is experienced consistently. Many people suffering from this condition find it difficult to stand on their toes, and some suffer from prolonged swelling on the inside of the ankle. In some cases, the turned ankles can cause lower back pain. Other sure indications of flat feet are shoes that wear unevenly and shoes that collapse toward the inside of the foot. Unless foot pain is experienced, medical treatment is not recommended. Adults may notice symptoms after being on their feet for long periods of time. The foot may become tired or The pain was so serious that most of the time I couldn’t stand or walk. I hoped that the doctor would just send me to a physiotherapist for exercises that would help me realign my feet or something. I just wanted to get this over with as quickly as possible so I could get back to my happy and active lifestyle. It turned out it wasn’t as simple as that. The orthopedic doctor did everything in the book – braces, orthodontics, taping, just about anything you could think of. When none of that worked, he decided he would have to send me to a proper orthopedic surgeon. Treatment depends on whether there a symptoms and whether pes planus is fixed or mobile, whether there are associated findings such as hindfoot valgus and whether there is any associated pathology. Shin splints are caused by the over stretching of muscle just above the foot, where there is a sort of "dip" that allows for the foot to flex upward towards the shin. Before getting to know how to get rid of shin splints, one has to know how these are caused, because the treatment of this condition can be a long process.