By Adam Marsh 
Flat feet, also known as fallen arches, occur when the arches of the feet collapse, causing the entire sole to make contact with the ground. This condition can lead to discomfort and affect overall body alignment. Fortunately, there are ways to manage and improve flat feet through exercises, footwear, and orthotic support.
Causes of Flat Feet
Flat feet can develop due to various factors, including:
- Genetics: A family history of flat feet can increase the likelihood of developing the condition.
- Weak Arches: Some people have arches that flatten under pressure due to lack of musculature in the feet.
- Injury: Trauma to the foot or ankle can weaken the arch structure.
- Aging: The natural wear and tear on tendons, particularly the posterior tibial tendon, can cause the arches to collapse over time.
- Medical Conditions: Rheumatoid arthritis, diabetes, and obesity can contribute to flat feet by affecting foot structure and function.
Flexible vs. Rigid Flat Feet
There are two primary types of flat feet:
- Flexible Flat Feet: The arch is visible when sitting or standing on tiptoes, but it disappears when standing flat. This is the most common type.
- Rigid Flat Feet: The arch is absent regardless of position, and the foot remains stiff due to the bone structure.
How to Tell if You Have Flat Feet
A simple test to check for flat feet involves wetting your feet and stepping onto a piece of paper or a dry surface. If the imprint shows little to no arch, you may have flat feet. Other indicators include:
- Pain or discomfort in the arches, heels, or ankles.
- Swelling along the inside of the ankle.
- Fatigue or pain after prolonged standing or walking.
Flat Feet vs. Overpronation
While flat feet and overpronation are related, they are not the same:
- Flat feet refer to the structural condition where the arch collapses.
- Overpronation occurs when the foot rolls inward excessively while walking or running, which can happen with or without flat feet.
Symptoms of Flat Feet
Flat feet may not always cause issues, but some common symptoms include:
- Foot pain, particularly in the arch or heel.
- Shin splints or knee pain due to improper alignment.
- Lower back or hip pain from poor posture.
- Difficulty standing on tiptoes.
- Difficulty balancing on one foot
How to Treat Flat Feet
Treatment for flat feet depends on the severity of symptoms. Options include:
Foot Exercises
Strengthening and stretching exercises can improve arch support and reduce discomfort:
- Arch Lifts: While standing, raise your arches while keeping your toes and heels on the ground.
- Toe Curls: Pick up small objects with your toes to strengthen foot muscles.
- Heel Raises: Stand on your toes and slowly lower your heels to strengthen the foot and ankle.
- Calf Stretches: Stretching the Achilles tendon can help reduce strain on the arch.
- Towel Scrunches: Sit down, place a towel on the floor, and use your toes to scrunch it up.
Good Quality Shoes and Orthotics
Proper footwear and arch support can alleviate pain and improve foot function:
- Supportive Shoes: Choose shoes with built-in arch support, a cushioned sole, and a deep heel cup.
- Orthotics: Orthotic insoles like the Soul Insole Shoe Bubble provide targeted arch support and help realign the foot.
- Motion Control Sneakers: These are ideal for people with flat feet who experience overpronation. The Brooks Ariel and Brooks Beast are good examples of motion control sneakers.
When to See a Doctor
If flat feet cause persistent pain, mobility issues, or severe discomfort, consult a podiatrist for personalized treatment options. In severe cases, physical therapy or surgery may be necessary.
By incorporating exercises, supportive footwear, and orthotics, many individuals can effectively manage flat feet and reduce associated discomfort. Addressing the condition early can help maintain overall foot health and prevent complications in the future.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.