Fallen Arches (Flat Feet):
Anatomy, Risk Factors, and Prevention

Fallen Arches, also known as flat feet, is a condition where the arch of the foot collapses, causing the entire sole to touch the ground. It's a common foot condition that affects both adults and children. In this article, we'll discuss the anatomy, biomechanics, function, causes, and prevention of flat feet.

The foot has three arches: the medial longitudinal arch, the lateral longitudinal arch, and the transverse arch. The medial longitudinal arch is the most important arch of the foot and is responsible for shock absorption and weight distribution. It's formed by the calcaneus, talus, navicular, cuneiform, and the first three metatarsal bones. The arch is supported by several ligaments, tendons, and muscles, including the plantar fascia.

In people with flat feet, the arch collapses, causing the foot to flatten and the sole to touch the ground. This puts pressure on the ankles, knees, hips, and back, leading to pain and potential further pathologies. The arch of the foot acts like a spring, absorbing shock and distributing weight evenly throughout the foot and body. When the arch collapses, the foot loses its ability to absorb shock, causing excess pressure on the bones, ligaments, and muscles of the foot and leg. This can lead to pain, inflammation, and other foot problems.

In addition, flat feet can affect the alignment of the legs, causing the knees and hips to rotate inward. This can lead to overpronation, which is when the foot rolls inward excessively during walking or running. Overpronation can lead to injuries such as plantar fasciitis, shin splints, and stress fractures.

Risk Factors for Fallen Arches

While the causes of flat feet can vary, certain risk factors are known to contribute significantly to the development of this condition. By understanding these risk factors, individuals can take proactive steps to prevent or manage flat feet, ensuring optimal foot health and overall well-being.

1. Genetics

Genetics play a crucial role in the development of fallen arches. If one or both parents have flat feet, there is an increased likelihood of their children inheriting the condition. The inherited structural abnormalities of the foot can weaken the supportive structures, leading to a decreased arch height and an increased risk of developing flat feet.

2. Overpronation

Overpronation occurs when the feet excessively roll inward while walking or running. This misalignment can place excessive stress on the arches, causing them to flatten over time. People with overpronation are at a higher risk of developing flat feet. Supportive footwear, orthotic inserts, and gait correction exercises can help manage overpronation and reduce the likelihood of flat feet.

3. Age

As we age, the ligaments and tendons in our feet gradually lose elasticity and strength. This natural degeneration can contribute to the weakening of the arches, causing them to flatten over time. Aging is a common risk factor for the development of flat feet, particularly in individuals over the age of 40.

4. Injury or Trauma

Foot and ankle injuries, such as fractures, dislocations, and ligament tears, can damage the structures that support the arches. Severe injuries can lead to permanent changes in the foot's shape and function, resulting in fallen arches. Proper treatment and rehabilitation following foot injuries are essential to minimize the risk of developing flat feet.

5. Obesity

Excessive body weight places additional stress on the feet, which can lead to the arches collapsing or flattening. The excess weight increases the load on the supporting structures of the feet, including the muscles, tendons, and ligaments, making them more prone to weakness and deformity. Maintaining a healthy body weight through proper diet and regular exercise can help reduce the risk of flat feet.

6. Pregnancy

During pregnancy, hormonal changes, fluid retention, and weight gain can lead to the flattening of the arches. The body's release of relaxing hormone, which helps loosen ligaments in preparation for childbirth, can also affect the foot's supportive structures. While this is usually temporary and resolves after childbirth, pregnant women should take precautions, such as wearing supportive footwear and engaging in low-impact exercises, to alleviate discomfort and prevent long-term foot problems.

Prevention Measures to Reduce Risk for Flat Feet

Flat feet can be caused by genetics, injury, or obesity, but there are several measures that can be taken to prevent it from developing or worsening.

Strengthen Your Feet

Performing exercises that strengthen the muscles in the feet can also help prevent flat feet. At the end of this article, you can find exercises to strengthen your feet. These exercises can be performed daily and are easy to incorporate into your daily routine.

Mobility and Flexibility

Stretching your lower leg muscles, thighs, and glutes help maintaining proper leg alignment. Mobility exercises for your foot, ankle, knee, and hip keep your flexible and maintain range of motion.

Wear Shoes with Arch-Support

One of the most effective ways to prevent flat feet is to wear the right shoes. Shoes that provide adequate support and stability can help prevent the arches of the feet from collapsing. Look for shoes that have arch support, cushioning, and are comfortable to wear for extended periods of time. Avoid wearing high heels, flip-flops, or shoes with little to no support, as they can worsen the condition.

Maintain a Healthy Body Weight

Being overweight or obese can increase the risk of developing flat feet. Excess weight puts extra pressure on the feet, which can cause the arches to collapse over time. Maintaining a healthy weight through diet and exercise can help reduce the risk of developing flat feet.

Maintain Good Posture

Poor posture can also contribute to the development of flat feet. Slouching or standing with your weight on one foot can put extra pressure on the arches of the feet, causing them to collapse over time. Practicing good posture by standing up straight and distributing your weight evenly can help prevent flat feet.

Prevention Exercises for Fallen Arches

Flat feet can be uncomfortable and even lead to other foot-related problems, but there are several measures that can be taken to prevent it from developing or worsening. Wearing the right shoes, exercising your feet, maintaining a healthy weight, practicing good posture, and getting proper treatment for foot injuries can all help prevent flat feet. By taking these preventive measures, you can keep your feet healthy and pain-free. While certain individuals are more prone to flat feet due to genetic factors, exercises can help strengthen the muscles of the foot and ankle, promote proper arch support, and prevent the progression of flat feet. Let's explore five effective exercises that can aid in the prevention of flat feet.

If you feel discomfort or pain consult a medical professional and do NOT exercise!

1. Toe Curls

Sit on a chair with your feet flat on the floor. Place a towel or small towel roll under your feet. Start by gripping the towel with your toes and curling it toward you. Hold the contraction for a few seconds, then release. Repeat 10-12 times.

Toe curls target the intrinsic muscles of the foot, which are responsible for maintaining the arches. By strengthening these muscles, toe curls help support the arches of the foot, prevent them from collapsing, and maintain proper foot mechanics.

2. Calf Raises

Stand with your feet hip-width apart, toes pointing forward. Slowly rise up onto the balls of your feet, lifting your heels as high as possible. Hold the position for a moment, then lower your heels back down to the ground. Repeat 10-12 times.

Heel raises primarily target the calf muscles (gastrocnemius and soleus). Strong calf muscles help provide support to the arches of the feet, preventing them from collapsing. By strengthening the calf muscles, heel raises contribute to better arch support and promote proper foot alignment.

3. Gewölbebauer

Sit on a chair with your feet flat on the floor. Place a resistance band around the balls of your feet. Gently press your feet outward against the resistance of the band, engaging the muscles along the arches of the feet. Hold the contraction for a few seconds, then release. Repeat 10-12 times.

Arch strengthening exercises, using a resistance band, target the muscles that support the arches of the feet. By activating and strengthening these muscles, these exercises help maintain proper arch height and prevent the arches from collapsing, reducing the risk of flat feet.

4. Inversion and Eversion

Sit on a chair with your feet flat on the floor. Start by turning your feet outward (eversion) as far as you comfortably can. Hold for a moment, then return to the starting position. Next, turn your feet inward (inversion) as far as you comfortably can. Hold for a moment, then return to the starting position. Repeat 10-12 times.

Ankle eversion and inversion exercises target the muscles that control the movement of the ankle joint. These exercises help improve the stability of the foot and ankle, maintaining proper alignment and preventing the collapse of the arches.

5. Toe Spreading

Sit on a chair with your feet flat on the floor. Spread your toes apart as wide as possible, then bring them back together. Repeat this movement 10-12 times.

Toe spreading exercises help strengthen the muscles that control the movement of the toes. These exercises enhance foot stability, promote proper arch support, and prevent the arches from collapsing.