Flat feet refer to a condition where the arch of the foot is very small or almost non-existent. Most people believe that flat feet are hereditary and present from birth. However, did you know that 40% of flat feet are acquired over time? We investigated the differences between congenital and acquired flat feet and what habits can prevent developing flat feet.
Characteristic of feet without an arch
Typically, feet have an arched shape, but flat feet, as the name suggests, are characterized by a flat sole. When walking with a flat foot, the force applied to the inside of the leg is dispersed to the outside, causing the toes to tilt outward and potentially leading to toe deformity.
Flat feet are not a diagnosis
Strictly speaking, flat feet are not a diagnosis but a term describing the foot’s shape. It is not a problem, and experts explain that most flat feet do not significantly affect athletic abilities. However, compared to an arched foot, there is a greater potential for problems, and, indeed, inflammation caused by accumulated shock can easily lead to pain.
You can develop acquired flat feet
While there are congenital flat feet, you can also develop flat feet if you are obese, stand for long periods, or have arthritis. The problem is that flat feet cannot reduce the shock applied to the foot, so even a little walking can cause pain in the soles and calves, quickly leading to fatigue and, in severe cases, headaches.
Do I have flat feet?
To check if your feet are flat, you need to look out for a few things. If your heels point outward and the inside of your shoe soles wear out first, or if you experience severe pain when walking or exercising for a long time / your soles get quickly tired and hurt, extending to your calves / you often sprain your foot / you experience pain when standing or walking. Still, the symptoms disappear when you lie down. If you usually feel this way, you might have flat feet.
Flexible flat feet vs. rigid flat feet
Flat feet can be divided into ‘flexible flat feet,’ which only become flat when bearing weight, and ‘rigid flat feet,’ which lack an arch on the sole regardless of weight bearing. In the case of flexible flat feet, there is less pain in the soles, so corrective treatment may not be necessary. However, rigid, flat feet often cause a lot of pain in the soles, so depending on the degree of pain, symptoms can be improved with non-surgical treatments such as analgesics, anti-inflammatory drugs, physical therapy, and manual therapy.
Be careful when doing lower body exercises
If the stability of the knees or ankles decreases during walking or lower body exercises, or if the abnormal tension of the calf and shin muscles continues, flat feet can worsen. Therefore, people with flat feet are bound to have swelling and inflammation in the lower body muscle fascia when they do exercises that carry a lot of weight or involve a lot of weight shifting.
Women around menopause are at risk
Women around menopause are particularly at risk, as the significant decrease in female hormones can lead to an increase in weight, which can be a risk factor for flat feet. It is essential to keep in mind that flat feet can develop due to degenerative changes in the feet caused by sudden weight gain.
Wear shoes with some room
Consistently doing exercises at home to correct flat feet can help reduce pain. Stand for 10 seconds with your toes and the front of your foot on the ground while curling your toes, then rest for 3 seconds and repeat. When at home, try to stay barefoot as much as possible, and walking barefoot on sand is also beneficial. When wearing shoes, ensure the back of the foot fits well but leave about 1 cm (0.4 inches) of room at the front.
Pes cavus is scarier than flat feet
While many people know about flat feet, they know almost nothing about ‘pes cavus,’ which is the opposite. Pes cavus refers to a condition where the foot arch is more hollow than usual. Pes cavus can be congenital or acquired, but what’s more important is that pes cavus itself can cause or exacerbate almost all foot diseases.
What if the conservative treatment for pes cavus is ineffective?
Conservative treatment includes relieving fatigue through foot massages or stretching and using shoe insoles to help distribute weight. If there is no improvement in symptoms despite conventional treatment, surgical treatment is performed. If the deformation is not severe, the deformation can be corrected through surgery on the plantar fascia or tendons.
By. Jeon Shin Young
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