Flat Feet: Symptoms, Causes, Tests, and Treatments

Did you know that flat feet, a condition where there is no visible arch in the foot, can lead to various problems like arthritis, bone spurs, and shin splints?

A diagnosis of flat feet is made when there is no visible arch in the foot when standing. All babies are born with flat feet, and arches develop in the first few years as they begin walking during early childhood. One purpose of the foot's arch is to absorb forces during weight-bearing activities like walking or running.

Another function of the arch is to help the feet stay balanced and stabilized when standing, running, walking, and jumping by adding flexibility and springiness to the foot. Our feet were initially adapted to walk on more pliable surfaces, like dirt or sand. Nowadays, we mostly walk on harder ground surfaces. The arch of the foot compensates for these harder surfaces by providing the necessary cushioning effect that our feet need to adapt to the ground. The arches help distribute the impact of each step, reducing the stress on our feet and allowing for more comfortable and efficient movement.

Symptoms

Not all people with flat feet experience pain. But in others, flat feet can cause:

• Leg cramps
• Pain in the heels, ankles, and arches
• Difficulty standing on toes
• Swollen soles of feet
• Pain when walking
• Leg, hip, and back pain
• Shoes wearing down unevenly or faster than usual

» Alleviate the symptoms of flat feet with one of these insoles

Causes

This condition can be genetic, you may be predisposed to feet that never fully developed arches. But the risk of flat feet increases with:

• Achilles tendon injuries: An abnormally tight or injured Achilles tendon puts extra stress on your foot arch, sometimes causing it to fall under the added pressure.
• Obesity: Obesity increases the risk of a flattening arch because your feet bear the weight of the whole body
• Rheumatoid arthritis (RA): RA can weaken tendons and ligaments and cause them to shift out of their normal anatomical position. These changes in the shape of your foot can cause your arch to collapse.
• Diabetes: In people with diabetes, a condition called Charcot foot may develop, which affects the bones, joints, and soft tissue in the feet and ankles, causing them to deform and, at times, lead to fallen arches. It develops because of nerve damage in the feet.
• Pregnancy: A hormone produced in the body during pregnancy causes ligaments to become very lax. This often leads to a flattening of the arch of the foot. Along with the laxity of ligaments, this is a common occurrence in pregnant women due to the extra weight placed on the ligaments of the foot.
• Age: Arches tend to fall and feet flatten as we age. This can even cause someone to go up a size in their shoe as the foot flattens out.
• Congenital neurological condition: This refers to conditions such as cerebral palsy and spina bifida that affect the muscles, nerves, and joints of the entire body.

Flat Feet Test

If you are unsure about whether you have flat feet or not, there are a few tests that can confirm it.

Here are 2 tests to help you determine if you have flat feet.

Footprint Test

Wet your feet, then stand on a bathroom tile or a concrete sidewalk. The footprint left on the ground of a foot with normal to high arches will show the front of the foot, the ball of the foot, and all toes. These will be connected to the heel by a strip that appears on the outside of your foot.

In feet with a normal arch, the strip connecting the forefoot to the heel should be about half the width of the front of your foot. Conversely, the strip on a flat foot will be the same width as the front of your foot.

Shoe Evaluation

Place your shoes on a table and check to see if the soles of your shoes are worn evenly. The shoe of a flat foot will have more wear on the inside of the sole and around the heel area.

Treatment Options

Many people with flat feet do not require treatment. They go through life with flat feet, and it never bothers them. But if flat feet cause you problems such as pain or stiffness, treatment is recommended.

Some of the treatments used for flat feet include:

• Physical therapy: PT for flat feet involves targeted strengthening exercises for the foot and surrounding structures that, as they get stronger, will take pressure off your fallen arch. You will also be taught specific stretches that will help with flexibility and range of motion.
• Rest: You need to avoid aggravating activities for a short time to allow overworked structures to rest and heal. Applying an ice pack to the area can also help reduce pain and inflammation.
• Supportive devices: Custom-made shoes or foot orthotics, including insoles, can go a long way in replacing the arch support that your feet are lacking.

Support your Arches

Flat feet, while not always problematic, can lead to discomfort and complications for some people. Understanding the causes, symptoms, and available treatments is crucial for managing this condition effectively. By taking proactive steps, such as using supportive insoles, engaging in physical therapy, or wearing appropriate footwear, those with flat feet can alleviate pain and continue enjoying their daily activities without hindrance. Browse Footora's website for the best insoles for flat feet.