How Flat Feet Affect Your Body and What You Can Do About It Gotham Footcare

Flat feet, also known as fallen arches, is a condition where the arch of the foot collapses or fails to develop properly, resulting in the entire sole of the foot making contact with the ground. For some people, flat feet can cause no noticeable issues, while for others, it can lead to a series of problems in the feet, legs, and even the back. This blog post will dive into how flat feet can affect your body and provide insight into what you can do to manage or correct this condition.

What Are Flat Feet?

Flat feet occur when the arch of the foot either doesn’t form during childhood or gradually collapses over time. This condition can be present in one or both feet, and it’s often linked to over-pronation, where the feet roll inward as you walk or run. There are two main types of flat feet: flexible and rigid.

• Flexible Flat Feet: This is the more common form, where the arch is visible when the person is sitting or standing, but it disappears when they stand or walk.
• Rigid Flat Feet: This type involves a complete absence of the arch in both sitting and standing positions. This can be due to structural problems, injury, or conditions like arthritis.
  

For many people, flat feet don’t cause significant pain or discomfort. However, for others, it can lead to pain in the feet, ankles, knees, and even the lower back.

How Flat Feet Affect Your Body

1. Pain in the Feet and Ankles

One of the most immediate effects of flat feet is discomfort in the feet themselves. With no arch to support the body’s weight, the feet are forced to absorb more pressure and stress. This can result in pain in the arches, heels, or even the ball of the foot. Additionally, overuse of the feet due to flatness can lead to conditions like plantar fasciitis, where the ligament that connects the heel to the toes becomes inflamed.

Ankle pain is also a common symptom of flat feet, as the lack of arch support can cause abnormal motion in the foot, leading to strain on the ankle joints. The misalignment can cause the muscles and ligaments in the feet and ankles to work harder than they should, resulting in discomfort and even swelling.

2. Knee and Leg Pain
   

The effect of flat feet extends beyond the feet and ankles. The misalignment caused by flat feet can alter the natural biomechanics of your gait, which can cause abnormal wear and tear on the knees and legs. Since flat feet often lead to over-pronation, the knees may begin to rotate inward, resulting in additional strain on the knee joints. Over time, this can lead to conditions such as patellar tendinitis or bursitis.

Furthermore, the altered gait may cause discomfort in the calves, hamstrings, or quadriceps. If flat feet are left untreated, it can lead to imbalanced muscle development, causing muscle tightness or weakness, which ultimately leads to pain or fatigue in the legs.

3. Back and Hip Pain

The effects of flat feet don’t stop at the knees or ankles. Because of the misalignment in your lower body, flat feet can also lead to pain in the hips and lower back. When the feet don’t absorb shock properly, the impact is transferred upward to the spine. Over time, this can lead to chronic back pain and poor posture. In fact, people with flat feet often report lower back pain that may worsen with prolonged walking or standing.

The pelvis and spine may also shift as a result of abnormal movement patterns caused by flat feet. These postural changes can put additional stress on the lower back and hips, resulting in discomfort and a decreased range of motion.

4. Postural Issues

Proper posture starts with the feet. When the arches of the feet are not functioning as they should, it can cause a chain reaction in the rest of the body. Flat feet may cause an excessive inward roll of the ankles, which can affect the alignment of the knees, hips, and spine. This altered posture may result in abnormal curvature of the spine or the development of conditions like scoliosis.

Additionally, flat feet may contribute to an imbalance between the muscles in the lower and upper body, leading to poor posture and even fatigue in the back, shoulders, and neck. Over time, these imbalances can lead to more significant musculoskeletal problems.

5. Increased Risk of Injury

Flat feet, especially when left untreated, can put you at a higher risk of injury. The lack of a functional arch means that your feet are less able to absorb shock during walking, running, or other activities. This can make you more susceptible to injuries like sprains, strains, shin splints, and stress fractures.

Furthermore, the misalignment of the feet and legs caused by flat feet can increase the likelihood of falls, especially in older adults. Since the natural shock-absorbing mechanism of the foot is compromised, even a minor misstep can cause significant harm to the foot or ankle.

What Can You Do About Flat Feet?

If you’re experiencing pain or discomfort due to flat feet, there are several approaches you can take to manage the condition and reduce its impact on your body. Here are some strategies that may help alleviate symptoms and improve your overall quality of life.

1. Arch Supports and Orthotics

One of the most effective ways to address flat feet is by using arch supports or custom orthotics. These devices are designed to provide additional support to the arch of the foot, helping to distribute pressure more evenly and prevent the foot from overpronation. Arch supports can be bought over-the-counter at most pharmacies, or you can have custom orthotics made by a podiatrist for a more tailored fit.

Orthotics work by realigning the feet and helping the body maintain a proper posture. This can reduce pain in the feet, ankles, knees, and even the lower back, as the proper alignment helps to distribute weight more evenly and prevents excessive stress on any one part of the body.

2. Stretching and Strengthening Exercises

Exercises that target the muscles and tendons in the feet and lower legs can help improve foot function and relieve pain associated with flat feet. Stretching exercises can help improve flexibility in the Achilles tendon, calf muscles, and the muscles in the arch of the foot. Strengthening exercises for the feet and legs, such as toe curls and arch lifts, can help support the arch and prevent further flattening.

Here are a few exercises to try:

• Towel Scrunches: Sit on a chair and place a towel on the floor. Use your toes to scrunch the towel toward you, then release it. This helps to strengthen the arch of the foot.
• Calf Stretches: Stand facing a wall, with your hands on the wall for support. Step one foot back and press your heel into the floor to stretch your calf. Hold for 30 seconds, then switch legs.
• Heel Raises: Stand with your feet flat on the floor and slowly raise your heels, so you’re standing on your toes. Lower your heels back down. This strengthens the muscles that help support the arch.
  

3. Proper Footwear

Wearing shoes that provide adequate arch support and cushioning is essential for managing flat feet. Look for shoes that offer a firm midsole, a cushioned insole, and a stable heel to help improve foot alignment and reduce strain on the body. Avoid wearing shoes that are flat, such as flip-flops or sandals with little support, as these can exacerbate the symptoms of flat feet.

If you’re an athlete or enjoy sports, consider getting specialized shoes designed for your specific activity, such as running shoes with proper arch support or orthotic-friendly footwear for daily wear.

4. Weight Management

Carrying excess weight can put additional strain on the feet and exacerbate the symptoms of flat feet. Maintaining a healthy weight can reduce the pressure on your feet, knees, and lower back, helping to minimize pain and discomfort. If you’re unsure where to start, consulting a nutritionist or a personal trainer can help you create a balanced and sustainable plan.

5. Physical Therapy

For individuals experiencing chronic pain or significant difficulty due to flat feet, physical therapy may be an effective solution. A physical therapist can work with you to improve your gait, strengthen the muscles in your feet and legs, and provide strategies to manage pain. Additionally, they may introduce modalities such as massage, ultrasound, or electrical stimulation to reduce inflammation and relieve discomfort.

6. Surgery (in Severe Cases)

In rare cases, when conservative measures fail to provide relief, surgery may be necessary to address flat feet. Surgery can correct issues such as tendon dysfunction or abnormal bone structures in the foot. Surgical options vary depending on the severity of the condition, but they typically aim to restore proper alignment and reduce pain.

Conclusion

Flat feet are a common condition that can affect various parts of your body, from your feet and ankles to your knees, hips, and back. While it may not always cause significant issues, flat feet can lead to pain, discomfort, and postural imbalances if left untreated. Fortunately, there are several ways to manage flat feet and alleviate its impact on your body, including using orthotics, doing specific exercises, and wearing supportive footwear.

If you’re struggling with flat feet or experiencing discomfort, it’s essential to seek proper treatment. At Gotham Footcare, our team of experts is ready to help you address your flat feet concerns and find solutions to improve your foot health and overall well-being. Don’t let flat feet slow you down – contact us today by calling (212) 921-7900 to schedule your consultation!