Living with Flat Feet

Take a look at infants and toddlers and you will notice that everyone starts out in life with flat feet and no arches. The long medial arch of the foot gradually develops as a child starts to walk, replacing the original large fat pad that cushioned the foot. The alignment of your foot's 26 bones, 33 joints and 100+ tendons, muscles and ligaments provide support for the arch. The arch is like a well-designed bridge, relying on structure rather than just muscular strength.

Types of Flat Feet

There is more than one variety of flat feet, so let's take a look at how they differ. If the foot never developed an arch in childhood, the condition is called a congenital flatfoot. This is a fairly common type of flat feet and doesn't necessarily cause problems.

A second type of flat foot is classed as "acquired" because the once-normal arch gradually falls and flattens. This happens when the connective structure of the foot weakens due to stress or injury. The primary support of the arch comes from the posterior tibial tendon which runs from the inside ankle to the arch. Inflammation or damage to this tendon - from injury, obesity, arthritis, diabetes or aging - can cause the arch to fall, resulting in flat feet.

A third category of flat foot is due to an actual bone abnormality that prevents the arch from developing. Because of the structural defect this flatfoot is "rigid" and more problematic to the individual. In contrast, the previously described types of flat feet tend to be "flexible", or exhibit an arch when the foot is dangling and not bearing any weight.

Complications from Flat Feet

The alignment of your entire body starts with your feet, so flat feet can lead to pain in knees, hips, ankles and lower back. The lack of an arch often causes the foot to roll or "pronate" inward, putting even more pressure on the posterior tibial tendon. Additionally, when hip and knee joints are chronically out of alignment, the repetitive stress of flat feet with no arch can lead to osteoarthritis in the affected joints.

Generally, people with flat feet complain of pain and fatigue after spending very much time standing. They are also more prone to developing bunions, hammertoes and plantar fasciitis, a painful inflammation of fibrous tissue on the bottom of the foot. It's absolutely true that sore feet takes the smile right off your face!

Living With Flat Feet

If you have flat feet, you have no choice but to live with them, so what can you do? The first line of defense in managing flat feet, which you can do on your own, is to get a good supportive shoe and try over-the-counter insoles. Keep in mind that this type of support will only work with flexible flat feet. Rigid flat feet with no arch at all do not respond well to inlays due to the structural deformity.

Other things you can control in managing flat feet include keeping your weight in a normal range and monitoring weight-bearing activities. Be aware of what causes you pain and know when your feet need a rest. Treat yourself to a foot massage and a nice soak in a foot bath whenever you can.

For more serious and chronic pain due to flat feet, you will need to consult a foot doctor. This specialist can fit you with custom orthotics that will provide needed arch support. If necessary, you may be prescribed a walking cast or boot for pain relief. The podiatrist can also advise you on the use of medications to reduce the inflammation and pain of flat feet.

Flat feet cannot be prevented, so they must be managed to reduce pain and further injuries. Take good care of your feet to keep the smile on your face.

Sources:

"Flatfeet: causes", MayoClinic.com
O'Halloran, Bill, DPM, "Flatfeet", Healthopedia.com
Schumacher, S.A, D.P.M., "Pronation and Flatfeet", FootDoc.ca