Table of contents:
- What causes flat feet?
- What happens if someone has flat feet?
- Does having flat feet affect how you walk or run?
- Can flat feet be cured?
Check your feet. Most people have gaps under the arches of their feet when they stand. The inner arch of this leg is slightly raised off the ground. Unlike people who have flat feet. The flat soles of the feet have absolutely no arch, or, if any, are so low that they almost touch the ground. It is estimated that 20-30% of the world's human population has flat feet. So, will this affect the way you walk or run?
What causes flat feet?
Flat feet are common in babies and toddlers, because the arches of young children's feet are not fully developed. As your child grows and develops, the tissue that holds the joints in the feet (called tendons) tightens to form an arch in the sole of the foot. This process generally occurs when the child is 2-3 years old. However, some people never experience it until adulthood. Flat feet occur because the tendons around the soles of the feet relax.
Illustration of the comparison of the flat foot (left) and the normal foot (right) source: runsociety.com
The shape of your foot and its arch is more or less determined by genetics, but a number of external conditions and factors can cause flat feet or affect the shape of your feet. This includes:
- Ehlers-Danlos syndrome
- Marfan Syndrome
- Obesity and pregnancy - both of these conditions put excessive pressure on the arches and tendons of the foot, which can cause even curvature
- Rheumatism and diabetes
- Tarsal coalition - a condition in which the bones of the foot join together in an unusual way, resulting in a stiff and flat foot. This condition is most often diagnosed during childhood
- Certain nerve problems
It does not rule out the possibility that normal foot arches can be evenly distributed over time. Increasing age and a foot that is constantly used for regular activities can weaken the tendons that run along the inside of your ankle to help support your arch. Flat feet also often occur as a result of traumatic tears in the tendons due to strenuous exercise or other accidents.
What happens if someone has flat feet?
The most common symptom of flat feet is pain. Pain can occur in the soles, ankles, calves, thighs, knees, hips and lower back. This may occur if your ankle turns inward while you are standing or walking, which is known as overpronation.
Flat feet can also be characterized by swelling or stiffness in one or both feet, or feet that get tired or sore quickly. Foot movements, such as tiptoeing over your toes, can also be difficult to do if you have flat feet. Basically, the symptoms of flat feet vary and generally depend on the severity of the condition you have.
Does having flat feet affect how you walk or run?
The arch of your foot acts as a spring to distribute weight across your leg as you walk. This arch structure determines how a person's walking pattern is. The feet should be sturdy and flexible to adapt to a variety of surfaces and pressures.
People with flat feet experience an uneven distribution of body weight when walking. As a result, the heel of their shoe wears easier and wears faster on one side only than the other. Symptoms of flat feet may also include complaints of tired or sore feet after prolonged standing or exercise. Running, for example, requires constant leg movement and leg muscle work. So don't be surprised if pain occurs during running if you have flat feet. Your feet even hurt when you wear supportive, snug-fitting running shoes.
Illustration of overpronation on flat feet (source: Medical News Today)
The problem that usually arises from flat feet is not really the feet themselves, but from overpronation. Pronation is the normal movement of the foot at the end of each step we take to absorb the impact on the foot every time it hits the ground. Overpronation occurs when the ankle rotates too far inward, past the point required for shock absorption. This condition is characterized by both feet pointing outward when standing.
Overpronation causes the ankle joint to be forced to lengthen, causing the lower leg bones and then the upper leg bones to rotate inward. This causes excessive stress and can cause pain in the ankles, lower leg muscles, knee joints, and hips. Runners who run overpronation may be more prone to shin thimbles (shin splints), back problems, and tendonitis in the knee.
Can flat feet be cured?
Flat feet are usually nothing to worry about so treatment is usually less necessary. Flat feet only need to be treated if you exhibit bothersome symptoms such as pain, overpronation, or an underlying medical condition. Do regular leg stretches to regulate the movement of the legs so they don't rotate further forward. Lose weight if your flat feet are caused by obesity. This helps relieve the load and pressure on your back, knees and feet.
If flat feet are causing pain, well-fitting shoes that support the shape of the foot can relieve pressure from the arch and reduce the pain. Some find that shoes with wide insoles offer some relief.
Wearing an extra shoe sole or ankle brace can help patients with flat feet due to posterior tibial tendinitis, combined with pain medication, until the inflammation is reduced. The doctor may advise some patients to rest and avoid physical activity that makes the foot or leg feel worse until the symptoms improve.
If these methods don't work, surgery may be needed to correct the shape of your flat foot.
