Understanding Flat Feet: Causes, Concerns, and Treatment Options

Flat feet, also known as fallen arches, is a common condition where the arches of the feet either don’t develop fully or collapse. While some people with flat feet experience no issues, others may suffer from pain and discomfort, affecting their daily activities. Whether you have flat feet or suspect you might, this blog will explore what flat feet are, potential concerns, and how to manage the condition effectively.

What Are Flat Feet?

In individuals with flat feet, the arch of the foot flattens, causing most or all of the foot to make contact with the ground when standing or walking. This can occur in both children and adults and may be due to genetic factors, injury, or conditions like arthritis.

There are two types of flat feet:

1. Flexible flat feet: The arch appears when the foot is off the ground but disappears when weight is applied.
2. Rigid flat feet: The arch is absent regardless of whether weight is applied or not.

Should You Be Concerned About Flat Feet?

Not all flat feet are problematic. Some people go through life without any issues, while others may develop symptoms such as:

• Foot pain: Discomfort in the arch, heel, or ankle is a common sign of flat feet.
• Knee, hip, or back pain: Misalignment caused by flat feet can affect other parts of your body.
• Overpronation: This is when your foot rolls inward excessively while walking, which can lead to pain or injury over time.
• Activity limitations: Difficulty standing or walking for long periods may indicate that your flat feet are causing problems.

If you experience any of these symptoms, it’s important to take action.

Steps to Manage Flat Feet

Managing flat feet often involves a combination of self-care, exercise, and professional treatment. Here are some key steps to help you manage the condition:

1. Wear Supportive Footwear

Choosing the right shoes is crucial. Look for footwear that offers good arch support, a cushioned sole, and a stable heel. Avoid flat shoes like flip-flops, which provide little to no support and can worsen symptoms.

2. Use Orthotic Insoles

Orthotic insoles, either over-the-counter or custom-made, can help distribute weight more evenly across your feet, providing relief from pain and improving your foot's alignment. Custom orthotics are especially beneficial because they are designed to fit your specific foot shape.

3. Exercise Your Feet

Strengthening the muscles that support your arches can help manage flat feet. Here are a few exercises to try:

• Towel curls: Place a towel on the floor and use your toes to scrunch it towards you. This strengthens the muscles in your feet.
• Heel raises: Stand with your feet hip-width apart and slowly raise your heels off the ground, holding the position for a few seconds before lowering.
• Arch lifts: Press your toes and heel into the ground and try to lift the arch without moving your toes or heel.

These exercises can strengthen the intrinsic muscles of your feet, providing more natural support.

4. Stretch Regularly

Tight muscles can contribute to the discomfort associated with flat feet. Regular stretching, especially of your calves and Achilles tendon, can relieve some of the tension.

• Calf stretch: Stand facing a wall, place one foot behind you, and gently lean forward, keeping your back heel on the ground. Hold for 20-30 seconds.

5. Maintain a Healthy Weight

Excess body weight puts additional stress on your feet, which can worsen the symptoms of flat feet. Maintaining a healthy weight can alleviate pressure on your feet and reduce pain.

When to See a Podiatrist

If self-care measures aren't helping, or if your symptoms are severe, it’s a good idea to consult a podiatrist. Our podiatrists at Foot Corner can provide a range of treatments based on your specific needs.

What Our Podiatrists at Foot Corner Can Do for You

1. Comprehensive Evaluation
• Our podiatrists will assess your flat feet by analysing your gait (how you walk), posture, and range of motion. We use a pressure plate to examine the pressure of your feet and providing insights into how weight is distributed, how the foot strikes the ground, and any imbalances or abnormalities.
2. Custom Orthotics
• One of the most effective treatments for flat feet is custom orthotic insoles. Unlike store-bought insoles, our custom orthotics are tailored to fit your feet and address your specific alignment and support needs.
3. Treatment for Related Conditions
• Flat feet can sometimes lead to other issues like plantar fasciitis (heel pain), tendinitis, or even knee and hip problems. Our podiatrists can diagnose and treat these conditions through a combination of therapies, including shockwave therapy, taping or laser therapy.
4. Stretching and Strengthening Therapy
• Stretching and strengthening therapy can be a crucial part of managing flat feet. Our podiatrists will guide you through exercises designed to strengthen the muscles that support your arches, improve flexibility, and correct your walking pattern.
5. Footwear Advice
• Based on your foot structure, our podiatrists at Foot Corner can recommend specific shoes that provide the best support. They may also suggest modifications to your current footwear.
6. Non-Surgical and Surgical Options
• For more severe cases where conservative treatments aren’t effective, our podiatrists may suggest other non-surgical options, such as bracing, or in rare cases, surgical interventions to realign bones or repair tendons.

Conclusion

Flat feet don’t always require treatment, but if you’re experiencing pain, discomfort, or mobility issues, it’s important to take action. Proper footwear, orthotics, exercises, and in some cases, medical treatments can make a significant difference. Ar Foot Corner we are here to provide personalised advice and solutions that work for your specific needs.

With the right care, you can reduce discomfort and improve the function of your feet, enhancing your overall quality of life.