Do you experience pain or swelling in your arches, heels, or ankles after a long day? This pain is likely due to the flattening of your foot’s arch, which is a condition known as flat foot syndrome. This common condition occurs when the mechanics of the foot are worn down and the arch begins to fall. If left untreated the condition may worsen, leading to foot pain and possibly impairing your mobility. 

In this blog, the expert podiatrists at Physicians Footcare will explain the causes, symptoms, treatments, and preventative measures associated with the condition. Follow along as we explore the ins and outs of flat feet and help you regain comfort and control in your life. 

What Causes Flat Feet?

Flat feet are a condition in which you have little to no arch in your feet. This means when you stand there is no gap between the bottom inner part of your foot and the floor. This condition can be caused by overuse, genetics, injury, and weak arches. The condition is fairly common and affects about 26% of the worldwide population according to the National Library of Medicine. 

Flat feet are more common in children and adolescents, but the condition can develop in adults with age. In most cases, the condition is due to the underdevelopment or complete absence of an arch in the foot, meaning most children with the condition often have flat feet before their foot muscles are fully developed. Through the aging process, the muscles and tendons supporting the foot arch weaken which is when the condition can develop in adults — years of wear and tear cause the arch to fall, leading to the flattening of the foot. 

In more serious cases, injury can force the arch to fall suddenly. These injuries are common in the running community especially, as the arch weakens with overuse. Injuries in the foot can also lead to conditions such as arthritis and other forms of foot pain, which can also be a result of pre-existing conditions. For example, the following conditions may increase the risk of flat feet and other foot-related conditions. 

• Obesity
• Injury to the foot or ankle
• Rheumatoid arthritis
• Age
• Diabetes

Symptoms to Look Out For

The most common symptom of flat feet is the absence of an arch, which generally should not lead to any form of pain or discomfort. However, with continued stress and strain, painful symptoms are likely to arise.  Flat-footed individuals may experience pain or swelling in the arch and heel area while walking, running, or standing. This pain may begin to affect other areas of the body such as the back, hips, and knees if left untreated. 

It is important to contact your podiatrist or primary care physician if you begin to experience foot pain. The condition is in most cases painless but, if you feel that it is limiting your mobility it is important to find a support solution. 

Effective Solutions For Flat Feet 

If your flat feet are not causing you pain or discomfort, there is no need to seek treatment. For minor pain in your heel or arch, you may treat it with rest, or pain relieving medication. If the condition worsens it is time to make an appointment with your podiatrist, who may suggest the following remedies. 

Arch Support

Orthotic insoles are an effective solution for foot pain and are increasingly useful when the source of pain is due to the falling of your foot's arch. Custom-designed orthotics are molded to the unique shape of your foot and are most effective in this situation. Generic arch support insoles are also available and are known to relieve flat foot pain. 

Stretching and Strengthening Exercises

The Achilles tendon runs through the arch of the foot and plays a key role in providing the foot with structure and support, and stretching and strengthening this tendon will help alleviate foot pain. By incorporating the following exercises into your daily routine you can strengthen the arch and structure of your feet.

• Arch lifts
• Heel raises
• Toe lifts
• Calf stretch 

Physical Therapy

If you believe that your flat foot pain is due to or was worsened by injury, more serious treatment such as physical therapy may be most beneficial. Flat foot injuries are often due to overuse and weakening of the arch and are commonly seen with runners and other athletes. A physical therapist can provide more intensive training to rebuild and strengthen the musculature in the foot. 

Prevention Tips

The most effective solution to pain caused by flat feet is to prevent the condition from getting to the point of discomfort. To prevent general foot pain and strengthen your arch, wear supportive foot care that prioritizes arch support. Along with footwear, avoid activities that cause excessive stress and strain on your feet. Switch to low-impact workouts such as swimming or cycling if your foot pain is aggravated by exercise. 

Understanding Your Symptoms and Solutions

This condition is very common and should not be painful or bring discomfort into your everyday life. The key to combating flat foot symptoms is prioritizing daily arch support, strengthening exercises, and sticking to your podiatrist’s treatment plan. If you are experiencing pain related to flat feet, consult a podiatrist or foot pain specialist. At Physicians Footcare we provide personalized guidance and treatment options to help alleviate your symptoms and improve your quality of life. Don’t let the pain of flat feet hold you back, contact us today and get back on your feet.