Ok, first of all, we need to look at conditions such as plantar fasciitis as a product of poor movement choices and not afflictions from crumby genetics.
The reason arches drop is because the foot has not been trained to support weight properly. Plantar fasciitis is a product of prolonged repetitive stress on the plantar fascia (tissue supporting the bottom of the foot) from a non-supportive foot/ankle complex. Think of the arches like circus tents and each guy wire (ropes attaching to anchors in the ground) need to be tensioned equally and not too tight or too loose. When this balance is found the tent (your foot) can endure almost any storm but if just one is too tight or loose, the whole system is compromised.
We need to take the necessary steps (pun intended) to support our feet; they have muscles too and if neglected, problems will arise.
Jumping is a fantastic means of developing arch support, as long as you are jumping with good form. Make sure the arches are supported by
- Keep your knees either over your feet or rotating outward (notice what happens to your feet when you rotate your knees inward-collapsed arches)
- Feet facing straight ahead
- Weight evenly distributed around outside of foot and toes. Imagine a a tripod of support from your heel to pinky and big toes.
- Explore raising all your toes off the ground and holding tight for 30 seconds
- Play with bring just the big toes off the ground while following the same guidelines mentioned earlier
- Now bring just the four smaller toes off the ground
- Now the pinky toe and big only off the ground
Jumping rope is a great option is develop support as well. Follow these guidelines and jump rope for 5 total minutes per day and or jump up onto a box at least 30x times per day and you will have the foundational support necessary for a strong healthy structure.