Flat feet is an ailment whereby the foot does not have an arch. In essence, this is when the bottom of the foot lies flat on the ground when someone is standing. It is not an unusual thing for the feet to flatten during walking. However, problems arise once the foot starts to flatten outwardly too much. Most of us like shoes that look good. However, should this be at the risk of comfort and injury? There are many styles of shoes that not only look good but also they feel good. It is not necessary to give up one for the other. The foot normally strikes the ground on the outside (lateral) part of the heel. As soon as this occurs, the heel should roll in. This motion, called pronation, which absorbs shock, gives the appearance that the arch is flattening out. This mechanism of pronation helps prevent impact related injuries such as stress fractures by reducing forces to the ankle, knee, hip and back. It is mandatory to appoint a personal trainer in the beginning to avoid pain or any serious injury. Also, a trainer can guide properly while progressing from basic to advanced level. Being nice to the feet helps a person to move freely and carry oneself with pride. Hold the leg upright for 1 to 3 minutes and in the side position for the same amount of time. Then return the leg to the upright position and release the strap leaving the leg upright for about 30 seconds. The as you exhale slowly lower the leg to the floor. Repeat with the other leg. Give unwanted shoes to your children to play dress-up. Your child will get far more pleasure out of prancing around in an out-of-style high heel shoe than you will get from staring at that ugly thing every time you open your closet. To measure your performance or progress in your training, running watches can be an excellent help. The type of watch you need depends on the kind of runner you are. A beginning runner might check out models that show date, time, distance and running time. Price is about $40-90. Intermediate and advanced runners should check out watches with additional features. Indicators, such as thermometer and heart rate monitor could be helpful. Some watches collect data for up to 2 years and let you download the data to a computer for analysis. Price range for these watches is about $200-500. Aliesa George is the founder of Centerworks® Pilates. She is an author, workshop presenter, and mind-body health expert with more than 25 years of experience designing solutions for health improvement. Aliesa has created a wide variety of products focused on Pilates, Foot Fitness, the Mind-Body Connection, Stress-Management, and Whole-Body Health. She enjoys helping others discover the connection between thought and action to get positive results and achieve goals for a healthy mind, body and spirit! If your feet tend to swell, then you may want to consider buying shoes a size larger to reduce any discomfort and tightness after feet have swollen.