Abnormal stresses on the knee and hip may result in pain in these joints. These stresses are likely if the ankles turn inward. Flat feet can also cause an uneven distribution of body weight. This may result in shoes wearing down unevenly or more quickly than usual, especially on one side, which can lead to further injuries. Another condition that might cause flat feet is tarsal coalition.
This condition causes the bones of the foot to fuse together unusually, resulting in stiff and flat feet. People are more likely to develop flat feet if they have obesity or diabetes. Flat feet are also more common during pregnancy. Flat feet can develop with age too. Daily use of the feet can cause the posterior tibial tendon to weaken. This tendon is the primary support structure for the foot arch.
The tendon can become inflamed, called tendonitis , or tear after overuse. Damage to the tendon may cause the foot arch to flatten. Flat feet can also occur as a result of a developmental fault that occurs during childhood or that develops with age or after pregnancy. In fact, the arch is usually present but still forming. In time, the arch should develop normally. Having feet that appear flat during early childhood does not mean that a person will always have flat feet.
However, if a child has flat feet as a result of incorrect bone development or another condition, such as spina bifida, a doctor will often need to treat the underlying cause. People with flat feet who do not experience pain or other symptoms do not usually need to consult a doctor.
Most qualified healthcare professionals can diagnose fallen arches by examining the feet and observing the individual as they stand and walk. The doctor will inspect the feet from the front and back. The individual may need to stand on the tips of their toes to allow the doctor to examine the shape and function of each foot.
A podiatrist or physical therapist may recommend specific exercises to manage the symptoms of flat feet or prevent them from developing. The American Academy of Orthopaedic Surgeons AAOS recommends the following exercises to improve strength and flexibility in the feet and ankles, which may help to relieve symptoms.
A tight Achilles tendon will encourage the foot to roll inward. The aim of heel cord stretching is to stretch the Achilles tendon and posterior calf muscles. Sit on the chair with your feet firmly on the ground. Place the golf ball under the foot, and roll it forward and back under the arch of the foot for 2 minutes to stretch the plantar fascia ligament.
The right support for flat feet is not a one-size-fits-all solution. For this reason, a customized treatment brings the following advantages:. A disadvantage of a customized insert is that they can be expensive. While generic drug store alternatives are available, they may not be the best solution for most people. The arches in your feet play a significant role in shock absorption, gait flexibility, balance, and maintaining a problem-free movement.
Or if you should find an insole with a well-defined arch to to to "fix" your flat feet. The short answer? Firm arch support promotes better biomechanics while standing, walking or running while the cushioning and shock absorption quality insoles provide help reduce the risk of developing problems in your ankles, knees, hips and back. Flat, floppy gel or foam insoles don't have the structure or support your feet need to keep your joints problem-free.
Both genetic and environmental factors can lead to flat feet. Most of the time, genetic factors will lead to people have flat feet their entire life.
However, environmental factors can lead to flat feet later in life. This is called acquired flat foot, or fallen arches. If you develop fallen arches, it's a good idea to see a medical professional to determine the cause. Not sure if you have flat feet? Use this quick, simple test to determine your arch height. Unlike flat feet which people are born with , fallen arches develop in adulthood, often as the result of:. Symptoms associated with fallen arches including feet tiring easily, foot pain, back pain, and swollen ankles.
Fallen arches can also exacerbate existing knee and hip pain. And because fallen arches make your toes work harder while you're walking, they can lead to corns and blisters. Whether you have flat feet naturally or fallen arches because of an injury or other condition, both can cause many of the same injuries and problems including tired feet, foot pain, ankle swelling, and overpronation.
While many of these flat foot problems and injuries can be addressed easily with the right insoles, avoiding them altogether is the goal. Strengthening and stretching exercises for the feet, calves and ankles can help alleviate pain related to your low arch height.
For long term pain relief, add arch supporting insoles to your footwear. A weak " foot core " intrinsic muscles of the foot can lead to instability and injury. While we often focus on the big extrinsic muscles that support the ankle and foot these generate most of the foot's motion , there are 11 small intrinsic muscles located entirely in the foot.
These stabilize your foot during strike and push-off. They absorb load and store energy mid-stance.
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