If you have been dealing with persistent foot, knee, hip or back pain but can’t pinpoint the cause, your feet might be the culprit. Having flat feet might put extra stress on your lower limbs and affect how you move.
What Are Flat Feet?
Flat feet, also known as fallen arches or pes planus, occurs when the arches of the feet collapse, causing the entire sole to contact the ground. This condition can be genetic (you are born with flat feet) or can develop over time due to factors such as aging, injury, or prolonged stress on the feet. While some people with flat feet experience no discomfort, others may develop pain due to the way their feet impact movement and posture.
How Can Flat Feet Cause Pain
When the arches collapse, the feet lose their natural ability to absorb shock. This can create a domino effect throughout the body:
- Foot Pain: Without proper arch support, excessive strain is placed on the muscles, ligaments, and tendons of the feet. This can lead to conditions, such as plantar fasciitis, or tendonitis.
- Posterior Tibial Tendon Dysfunction (PTTD): PTTD is also known as adult acquired flatfoot. It is a progressive condition that causes the arch to drop and the ankle to turn in, causing swelling, pain and weakness in the arch and up the ankle.
- Knee Pain: Flat feet can cause the ankle to roll inward, or overpronation. This will lead to misalignment in the knees. The added stress can contribute to new conditions like patellofemoral pain syndrome, or general knee discomfort.
- Hip Pain: When the feet are not properly aligned, the body compensates by altering posture and how you walk. Over time, this imbalance can put extra stress on the hip joints and surrounding muscles.
- Back Pain: Poor foot alignment affects posture, which can lead to discomfort in the lower back. The body has to work harder to maintain balance, which leads to fatigue and pain in the lower back.
What Can You Do
If you suspect that your flat feet are contributing to your pain, there are some practical steps you can take to help improve your comfort and mobility:
- Supportive Footwear: Wearing supportive shoes with good arch support and cushioning can help to reduce the strain on your feet, as well as improve the overall alignment. The arch of the foot is important because it acts as a natural shock absorber, so when it is properly supported with a shoe, it can help alleviate pain felt throughout the body.
- Custom Orthotics: Custom orthotics are made to perfectly fit your feet while providing the much-needed support for the arches. They help to align the body correctly, helping to redistribute pressure and reduce strain on the joints.
- Strengthening and Stretching Exercises: Strengthening the muscles in the feet and legs can help improve stability, as well as support the arches. Some examples of strengthening and stretching exercises are:
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- Toe Curls: Using a towel on the ground, curl your toes, pulling on the towel. This will strengthen the arch of the foot.
- Heel Raises: Raising onto the toes, either both feet at a time or balancing on one foot, will strengthen the calf muscles, which support the arch of the foot.
- Calf Stretch: Placing the foot with the toes on the wall and leaning forward (lunge position) can help to stretch the calf muscles and the plantar fascia.
- Lifestyle Adjustment: Maintaining a healthy weight can also help to reduce pressure on your arches and joints and improve overall comfort. Going for daily walks is low impact on joints but is a great way to stay active. If your job requires you to be on your feet for long hours of the day, consider using antifatigue mats or taking breaks to rest your feet and legs.
When to Seek Help
If you are experiencing ongoing pain that is affecting your daily activities, it may be time to visit a BioPed Clinician. They can assess your foot structure, your alignment and how it affects your ability to walk. They will be able to recommend a solution that supports your feet and helps you move more comfortably.
By taking proactive steps to support your feet, you can help reduce discomfort and move through life with greater ease. Don’t let flat feet hold you back from doing more of the things you love to do.
