What are Flat Feet?
Flat feet, or fallen arches, is a condition where the arches of the feet are lower than usual or absent altogether. Over 25% of the bones in our bodies are in our feet! A human foot has 33 joints, 26 different bones and over 100 muscles, tendons, and ligaments.
In a healthy foot, the arch acts as a natural shock absorber, distributing the body’s weight across the feet and supporting proper alignment. For those with flat feet, the entire foot tends to touch the ground when standing, which can lead to changes in body mechanics and affect posture.
Each step of a person with flat feet starts with more pressure and force on the inside of the foot. As the step progresses, the bulk of the pressure moves to the outside of the foot. This mechanism is known as overpronation.
“Pronation” refers to the normal dynamics of walking and running that allow the feet, ankles and knees absorb impact. However too much or too little pronation can cause problems.
Flat feet in children is quite typical, as their feet are still developing and growing. However, if the condition persists into, or develops during, adulthood, it should not be ignored.
Causes of Flat Feet
Genetics
Some people are simply born with flat feet, inheriting the condition from their family.
Injury
Trauma to the foot or ankle can damage the tendons that support the arch, leading to flat feet.
Overuse
Prolonged standing or activities that involve repetitive foot movement (like running) can stress the tendons and ligaments, contributing to flat feet over time.
Age
As people age, the posterior tibial tendon (responsible for supporting the arch) can weaken, causing the arch to collapse.
Medical Conditions
Certain conditions such as arthritis, diabetes, and obesity can increase the risk of flat feet by affecting the feet’s structure and function.
Complications of Flat Feet
While some people with flat feet may experience no symptoms, others may face various complications, including:
- Foot Pain: Without proper arch support, flat feet can cause pain in the heel, arch, or even the ankles.
- Knee and Hip Issues: Since flat feet can alter the body’s alignment, stress may be placed on the knees and hips, potentially leading to discomfort or injuries.
- Tendonitis: Strain on tendons (such as the posterior tibial tendon) can lead to inflammation, causing a condition known as tendonitis.
- Back Pain: Improper foot mechanics can affect posture, sometimes leading to back pain.
- Increased Risk of Injury: People with flat feet may be more prone to stress fractures or overuse injuries, especially if they are physically active.
Treatment Options for Flat Feet
There is no one-size-fits-all solution for flat feet, but several treatment options can help manage symptoms and improve quality of life:
- Custom Orthotics: Arch supports or custom orthotics can help redistribute weight and relieve pain by giving the feet proper support.
- Supportive Footwear: Wearing shoes that provide good arch support and cushioning can prevent discomfort and reduce complications.
- Physical Therapy: Stretching and strengthening exercises can improve foot flexibility and strengthen the muscles and tendons supporting the arch.
- Lifestyle Modifications: For people who are overweight, weight loss can reduce the stress on the feet and lessen the impact of flat feet.
- Surgery: In severe cases, surgery may be recommended to reconstruct the arch or repair damaged tendons.
- Anti-inflammatory Medication: Over-the-counter anti-inflammatory medications can help alleviate pain and inflammation caused by flat feet.
Quick tip: If you suspect you may have flat feet, look at the wear on the soles of the shoes you wear most often. If the wear is moderately to significantly uneven, you may have flat feet or another condition that can potentially lead to injury, if it hasn’t already.
Flat feet might not cause problems for everyone, but for those experiencing discomfort or complications, seeking treatment is essential. Whether it’s a matter of using supportive footwear or working with a Certified Pedorthist (that’s us!) to find the best solution, addressing flat feet early can help prevent further issues down the road.