Flat feet (pes planus), also known as fallen arches, is a common foot condition affecting millions of people worldwide. For some, flat feet may cause no discomfort, but for others, it can lead to significant pain, mobility issues, and even long-term complications. In this article, we’ll cover the causes, symptoms, and treatment options available to help you understand the condition and how to manage it effectively.
What is Flat Feet?
Flat feet occur when the arches of the foot fail to develop properly or collapse over time causing the entire sole to come into contact with the ground. The arches are critical in maintaining proper posture, balance, and weight distribution. When they are absent, the foot’s alignment changes and can lead to problems not just in the feet but also in the ankles, knees, and hips.
Flat feet can be normal in infants and young children, as their arches may take time to develop. However, in adults, it can lead to chronic pain and complications if left untreated.
To determine if you have flat feet, try this simple test:
- Wet your feet
- Stand on a flat surface that will show your footprint (like concrete or cardboard)
- Step away and observe your footprint
If you see a complete imprint of your foot without a curved area in the middle, you likely have flat feet.
What Causes Flat Feet
Flat feet can develop due to a variety of factors. In some cases, people are born with this condition, while others may acquire it later in life due to injury, medical conditions, or lifestyle factors. Here are some of the primary causes:
- Genetics: Inherited factors can lead to flat feet, meaning if someone in your family has flat feet, you may be more prone to developing them.
- Obesity: Excessive body weight can put extra strain on the arches of the feet, causing them to flatten over time.
- Injury: Damage to the ligaments, tendons, or bones in the feet—especially the posterior tibial tendon—can lead to arch collapse.
- Aging: As we age, the ligaments and tendons in our feet weaken, increasing the likelihood of developing flat feet.
- Medical conditions: Rheumatoid arthritis, diabetes, and hypertension can weaken the structural integrity of the feet, contributing to flat feet
Types of Flat Feet
Understanding the different types of flat feet can help in determining the most appropriate treatment:
Flexible Flat Feet
Flexible flat feet are the most common type. In this case, the arch of the foot is visible when there is no weight on the foot but flattens out when you stand. Flexible flat feet is typically less painful than other types of flat feet but can still lead to complications like ankle pain and swelling, especially with prolonged standing or walking.
Rigid Flat Feet
Unlike flexible flat feet, rigid flat feet remain flat whether you are standing or sitting. This type of flat feet is often associated with more severe symptoms such as stiffness, limited foot movement, and pain during everyday activities. Rigid flat feet typically require more intensive treatment, potentially including surgery.
Flat Feet Symptoms & Complications
While some people with flat feet may not experience any issues, others might encounter:
- Pain in the feet, ankles, knees, hips, or lower back
- Swelling along the inner ankles
- Difficulty with certain physical activities
- Inward tilting of the ankles (overpronation)
- Increased fatigue in the feet and legs
If left untreated, flat feet can lead to:
- Chronic pain
- Arthritis in the feet and ankles
- Shin splints
- Plantar fasciitis
- Bunions or hammertoes
Flat Feet Treatment
The good news is that there are multiple treatment options available for flat feet, ranging from conservative approaches to surgical interventions:
Conservative Treatments
Orthotics and Supportive Footwear: Custom-made orthotics or over-the-counter arch supports can help distribute pressure more evenly across the foot and provide better arch support. Shoes with good arch support and a wide toe box are also beneficial.
Physical Therapy and Exercises: You can perform several specific exercises to help strengthen the muscles that support the arch and reduce the symptoms of flat feet.
- Heel stretches
- Start in a standing position with your hands resting on the wall.
- Keep one leg in front of you and the other leg extended backward.
- Press both heels into the floor.
- While maintaining spinal alignment, bend your leg and push yourself into the wall.
- Hold this position for 30-45 seconds.
- Repeat for 4 sides on each side.
2. Tennis/golf ball rolls
- Sit on a chair with a tennis ball under your foot.
- Hold your spinal alignment while you roll the ball under your foot.
- Perform this exercise for 2-3 minutes.
- Repeat with the opposite foot.
3. Arch lifts
- Start in a standing position with your feet hip-width apart.
- Keep your toes in contact with the floor the entire time as you roll your weight to the outer edges of your feet.
- Release your feet back down.
- The exercise consists of 3 sets of 10-15 repetitions.
4. Towel curls
- Sit in a chair with a towel under your feet.
- Curl your toes to scrunch up the towel, keeping your heels planted.
- Make sure the balls of your feet are pressed into the floor or towel.
- Repeat 3 times.
5. Pain Management: Nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and inflammation.
6. Ice : Applying ice to sore areas may also provide relief.
Surgical Options
In severe cases or when conservative treatments fail to provide relief, surgery may be considered. Surgical procedures can include:
- Tendon transfers
- Osteotomy (cutting and reshaping bones)
- Arthrodesis (fusing joints)
The specific surgical approach will depend on the individual’s condition and needs.
Lifestyle Modifications
Making certain lifestyle changes can also help manage flat feet:
- Maintaining a healthy weight to reduce stress on the feet
- Wearing supportive shoes and avoiding prolonged periods of barefoot walking
- Gradually increasing physical activity to build foot strength
- Avoiding high-impact activities that may exacerbate symptoms
Flat feet don’t have to interfere with your day-to-day life. If you’re experiencing discomfort or want to explore treatment options, one of our foot specialists can help you take the next step toward healthier feet.