What are Flat Feet?
Flat feet, also known as fallen arches or pes planus, is a common condition that occurs when the arches of the feet fail to develop fully during childhood or collapse over time. This leads to the entire sole of the foot coming into contact with the ground when standing or walking, rather than having a noticeable arch.
Causes of Flat Feet
1. Genetic Factors
Many cases of flat feet are hereditary, meaning they are passed down through generations. If one or both of your parents have flat feet, there is a higher likelihood that you may develop the condition as well.
2. Weak Foot Muscles
In some instances, weak foot muscles can contribute to the development of flat feet. These muscles play a crucial role in maintaining the arches of the feet, and if they are not adequately strengthened, the arches may gradually collapse.
3. Injury or Overuse
Certain injuries, such as fractures or dislocations, can lead to the development of flat feet. Additionally, repeated strain on the feet due to activities like excessive running or standing for long periods may also contribute to the condition.
Symptoms of Flat Feet
Flat feet can manifest differently in individuals, with varying degrees of severity. Some common symptoms associated with flat feet include:
- Pain or discomfort in the feet, particularly in the arch area or the inside of the ankle.
- Swelling along the inside of the ankle.
- Uneven shoe wear, with more wear on the inner side of the sole.
- Difficulty standing on tiptoes or performing activities that require foot flexibility.
- Tired, aching feet after standing or walking.
- Knee, hip, or lower back discomfort that may be linked to foot alignment.
Treatment Options for Flat Feet
1. Supportive Footwear
Wearing appropriate footwear plays a vital role in managing flat feet. Look for shoes that provide arch support, stability, and cushioning.
2. Physical Therapy Exercises
Specific exercises and stretches can help strengthen the muscles and tissues in your feet, promoting better arch support. Your healthcare professional or a physical therapist can guide you through a personalized exercise program tailored to your needs.
3. Custom-made Orthotics
Custom orthotics are a great treatment option for flat feet. They are made using a 3D model of your feet for an exact fit and optimal comfort and arch support. They can be modified based on individual needs and preferences to provide relief from specific foot conditions. With Fits Perfect, you scan your feet with your iPhone in the Fits Perfect app, a fast, simple, and accurate 3D scan, and get your orthotics in the mail. If you don't have an iPhone, a mail-in foam impression box is available. Maximum Comfort is a popular choice for everyday shoes.
4. Surgical Intervention
If conservative measures do not provide sufficient relief, surgical intervention may be considered as a last resort. Surgical procedures for flat feet aim to reconstruct or repair the damaged tendons, ligaments, or bones in the feet to restore proper arch support.
Flexible vs. rigid flat feet
Flexible flat feet have an arch when you sit or stand on tiptoe that flattens when you stand. This is the most common type and is often painless. Rigid flat feet stay flat in every position and are more likely to cause pain or need professional evaluation. Flat feet that develop in adulthood, especially on one side, can be a sign of a tendon problem; see can custom-made orthotics treat posterior tibial tendonitis?
A quick home check
Wet the soles of your feet and stand on a piece of cardboard or a dark towel. If your footprint shows most or all of the sole, without a clear curve along the inner edge, your arches are low. Shoes that wear down more on the inside edge are another clue.
For exercises that help, see 10 exercises for flat feet.
When to see a podiatrist
See a podiatrist if your flat feet are painful, stiff, getting worse, affect only one foot, or come with swelling along the inner ankle.
Living comfortably with flat feet
Many people with flat feet stay active and pain-free with a few simple habits: wearing supportive shoes, keeping orthotics in the shoes they use most, stretching their calves, and doing regular foot-strengthening exercises.
If symptoms appear, starting with these simple steps early often keeps flat feet from becoming a bigger problem.
Frequently asked questions
Are flat feet a problem?
Not always. Many people have flat feet without any symptoms. Treatment is usually only needed if they cause pain.
Can flat feet be fixed?
In adults, flat feet usually can't be permanently changed without surgery, but symptoms can be managed with support and exercise.
Do orthotics help flat feet?
Yes. They support the arch and can reduce pain and strain.
Can flat feet cause knee or back pain?
They can contribute by changing how your legs and hips align.
