Flat Foot & Arches

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What are flat feet?

Flat feet (pes planus) are commonly known as fallen or collapsed arches. It’s a relatively common condition that can affect up to 30 percent of the population, causing symptoms in 1 in 10 of these people. Usually, both feet are affected, but it’s possible to have a fallen arch on only one foot.

Flat feet are caused by a variety of conditions including injuries, obesity, and arthritis. Aging, genetics, and pregnancy can also contribute to flat feet. You’re also more likely to have flat feet if you have a neurological or muscular disease such as cerebral palsy, muscular dystrophy, or spina bifida.

It’s important to care for flat feet properly since they can lead to pain, stress, and imbalances in other parts of your body. Working to treat flat feel can help to bring your entire body into alignment. This may help to correct other issues in your body that have been caused by flat feet.

Other treatments for flat feet

You may wish to use an orthotic device to support your arches and reduce stress on your flat feet. They may help to improve function and alignment of your feet while providing support.

Orthotic devices can also help to absorb impact and reduce stress. You can buy ready-made devices or have them custom made. Stability shoes, such as motion control shoes, can also help to support your arches and provide extra cushioning.

Sometimes physical therapy can be used to correct flat feet if they’re the result of overuse injuries or poor form or technique.

Usually, surgery isn’t needed for flat feet unless they’re caused a bone deformity or a tendon tear or rupture. Sometimes surgery will be recommended if you have chronic foot pain from flat feet and haven’t improved after taking other measures.

Exercises for flat feet

Arch muscle strength exercise

Sit down and cross your involved foot over the other thigh.
Wrap a band around your foot.
With your hands, raise your foot up.
Lower the foot back to the starting position slowly against the pull of the band.

Toe curls

Sit up straight in a chair with a towel placed under your forefoot.
Curl and release your toes so as to pull the towel towards you.
Keep your heel on the ground.
To progress, place a weight on the towel.

Heel raise with scrunch

Place the ball of the involved foot on a step on a towel.
Scrunch the towel with your toes and lower the heel toward the ground below horizontal.
To go up, use only the opposite leg then transfer all the weight to the involved leg and lower again.

Calf stretch

Stand up on a step, placing only your forefeet on it.
Lower your heels until you feel a stretch in your calves.
Maintain the position and relax.
NOTE: You can perform this exercise with just one leg by lifting the other foot up.

Plantar fascia stretch

Stand in front of a wall.
Extend your toes against the wall and try to bring your knee towards the wall until you feel a gentle stretch under the foot.
Maintain the position and relax.

Plantar fascia muscle release

Sit on a straight back chair with one foot on a tennis ball, the other foot flat on the floor and you back in neutral position (slightly arched).
Roll the ball under your arch of the foot.