What Are Flat Feet?
Flat feet, or fallen arches, occur when the arch of the foot is low or absent, causing the entire sole to come into full or near-full contact with the ground when standing. While often harmless, flat feet can sometimes lead to pain, discomfort, or other issues in the feet, ankles, or knees.
Who Is at Risk of Flat Feet?
Flat feet can occur at any age and may develop due to various factors:
- Genetics: Some are born with flat feet or develop them if the arches don’t fully form during childhood.
- Injury: Damage to foot tendons or joints can result in fallen arches.
- Age: Aging can weaken arches, especially if the posterior tibial tendon becomes strained.
- Obesity: Excess weight strains the arches, increasing the risk.
- Health Conditions: Conditions like arthritis or diabetes may weaken the muscles and structures supporting the arch.
Symptoms of Flat Feet
Not everyone with flat feet experiences symptoms, but common signs include:
- Pain or discomfort in the arch or heel.
- Feet that tire easily during standing or walking.
- Swelling or stiffness in the feet or ankles.
- Poor alignment leading to knee, hip, or lower back pain.
How to Manage and Support Flat Feet
- Proper Footwear: Choose shoes with good arch support and cushioning; avoid unsupportive footwear like flip-flops.
- Orthotics: Use custom or over-the-counter inserts to support the arch, reduce discomfort, and improve alignment.
- Stretching and Strengthening:
- Stretch tight calf and Achilles muscles to relieve foot strain.
- Strengthen foot and ankle muscles, particularly the posterior tibial tendon, to improve arch support.
- Activity Modification: Alternate standing or walking with low-impact activities like swimming or cycling.
- Weight Management: Maintaining a healthy weight reduces strain on the feet and prevents further discomfort.
When to Seek Help
If flat feet cause significant pain or interfere with daily activities, consult a healthcare professional. A physiotherapist or podiatrist can provide personalized exercises, orthotics, or other treatments.
Conclusion
Flat feet are common and often not a cause for concern. With the right care, footwear, and exercises, you can manage symptoms and enhance your quality of life. For guidance, reach out to our physiotherapist or podiatrist.
Take care of your feet—they carry you through life!
