Flat feet � also known as fallen arches occur when the foot fails to develop a normal arch.
What Are Flat Feet?
The foot's structure is such that it is designed to have an arch that runs along the inside of the foot, from the heel to the forefoot. With flat feet, the entire foot or a significant portion of it spans out and is, in essence, a "flat" surface that makes contact with the ground. For most individuals, flat feet do not cause a significant amount of discomfort, if any at all. For some, though, flat feet can and do lead to various health issues, primarily with pain and discomfort. In this article, we will examine the anatomy of the foot, how and why it can become flat, and what can be done about it.
Foot arch is essential to ensure an even distribution of body weight across the foot and support the body in static positions and motions such as standing, walking, or running. In flatfoot conditions, the arch is either never fully formed (this is the case for congenital flatfoot) or collapses later in life due to a variety of reasons. The flatfoot condition can lead to changes in the alignment of the legs and overpronation (where the foot rolls inward), a common problem in the running population. Changes in foot structure and function can lead to a variety of consequences throughout the kinetic chain.
Common Causes of Flat Feet
A range of factors can produce flatfoot conditions. Some people are simply born with flat feet�a condition called congenital flatfoot. Trauma to the ankle or foot can stretch or tear tendons or damage bones. That kind of injury can lead to a sagging arch. Being very overweight puts a lot of extra work on the foot's arches, and they can begin to droop. As people get older, the tissues that help in foot support can lose elasticity and vigor. Being pregnant can also produce a short-term situation of flattening arches, due to hormones and increased weight. Flatfoot has some medical conditions associated with it as well, including rheumatoid arthritis and diabetes.
Flat feet don't always mean a person will have symptoms, but when they do happen, they can include�
Foot pain: Particularly in the arch area or the heel. Swelling: On the inside of the ankle or foot.
Fatigue: The feet can feel exhausted after long periods of standing or walking.
Overpronation: The feet roll inward excessively, which can lead to more serious problems up the kinetic chain (in the knees, hips, and lower back).
Difficulty with Footwear: Shoes that seem to work for all "normal" feet don't work for flat-footed ones and can make matters worse.
Flat feet can lead to several other problems, but there are things you can do to prevent and treat them�like "orthotics�, which can range from over-the-counter arch supports to custom-made devices that provide a more precise foot alignment correction. They help distribute pressure more evenly across the foot, and they help eliminate pain. They help you maintain a normal foot function... and when function is normal, you can rely on your foot and you can walk without pain. The right shoes also help with normal foot function... and when normal function is achieved, you are pain-free."
The muscles in the feet and lower legs can be fortified with specific exercises to provide better stability for structures in the foot. Moreover, stretching the calf muscles and the Achilles tendon, which also helps reduce tension in the plantar fascia (the thick band of tissue that runs along the bottom of the foot), tends to promote better foot function. From my experience, however, the most effective way to address flat feet and the associated symptoms is not to concentrate on the foot itself but to take a whole-body (postural) approach. In other words, address the posture of the legs and pelvis and how it affects the alignment of the tibia (shin bone), which directly impacts how the foot functions.
Conclusion
A lot of people, including children, have flat feet, but the condition is not always a problem for them. In fact, some people with flat feet run, jog, or do a lot of other high-impact activities without a problem. But flat feet can also be the root cause of a lot of pain and discomfort. If yours are flat and you're also having problems with your feet, legs, or even your back, a podiatrist can evaluate you and help determine whether the flat feet are the cause and then discuss what options might be available to make you more comfortable.