Rarely, people need surgery to fix rigid flat feet or problems with bones or tendons. Treatments include: Nonsteroidal anti-inflammatory drugs (NSAIDs), rest and ice to ease inflammation and pain. Physical therapies to stretch and strengthen tight tendons and muscles, improving flexibility and mobility.
Best Ways to Treat Flat Feet
The muscles of the arch can be strengthened using exercise, which will further improve and support the arch. Calf muscle stretching has also been proven to reduce pain levels.
Thankfully, in many cases, flat feet can be cured or fixed, depending on the initial cause of the condition, lifestyle factors and general health. There are two main causes of flat feet, inherited (when you're born with flat feet or develop it at an early age, and acquired (when it is caused by lifestyle or injury).
In people with adult acquired flatfoot, the arch of the foot falls or collapses. It can be a painful, sometimes debilitating condition. However, a painful flatfoot can usually be helped with braces or orthotics and other non-surgical treatments.
Structural correction of flat feet can take between 3-18 months. Not all flat feet cases can be corrected, however many can be.
In short, yes, exercise is good for flat feet. Notes Bogden, “As long as you're not having pain, and progress increases in activities or exercise in moderation, there's no reason to limit yourself.”
Treating flat feet using exercises can prove to be a difficult task. Conservative management strategies and exercises to improve flat feet have limitations in rebuilding the arch entirely and rather serve to maintain and support the arch as weight is applied to it. This is usually done in conjunction with orthotics.
Over time, the tendon that runs along the inside of the ankle and helps support the arch can get weakened or tear. As the severity increases, arthritis may develop in the foot.
Having flat feet makes it difficult to run or walk because of the stress placed on the ankles. Alignment – The general alignment of your legs can be disrupted, because the ankles move inward which can cause major discomfort.
Flat feet with increased exposure to weight-bearing activities can lead to foot deformities and bone stress injuries. Massage therapy can effectively treat this “overpronation” condition, increasing circulation and loosening connective tissue.
Ashley Ledger states, “Flatfoot disorder may gradually worsen to the point that many of the tendons and ligaments in the foot and ankle are simply overworking.” Early treatment is important in flatfeet since ignoring the condition can lead to even more serious conditions including arthritis and loss of function.
Foot and ankle injuries – Injuries that damage the tendons of your foot or lower leg can lead to flat foot. Nerve damage – Nerve damage to your foot, whether from injury or due to medical conditions such as diabetes, can also cause flat foot.
A shoe with a firm heel will go a long way to making a day on your feet more bearable. In addition, choosing shoes with leather uppers will help to keep that support for a long time. Orthotics for flat feet are also important to use if you need extra support.
Arch support socks can help “mold” the feet by providing an arch-like shape to the feet, and strategically-inserted compression can help lift some of the sole off the ground. This can make a big difference to those dealing with the aches and discomfort that come with flat feet.
Flat feet, the condition in which the arches in the center of the sole of the foot are absent when the feet are bearing weight, is quite common. Approximately 8% of adults in the United States have congenital flat feet, which occur when the arches fail to form during early childhood.
No, having flat feet is not inherently bad – unless they are accompanied by pain or other symptoms. With that said, the reason that flat feet do get such a bad wrap, is that they can make you more likely to develop pains and problems.
Good news: In most cases, flat feet can be remedied. So how do you cure flat feet? Exercising will help, but the most important thing is to give your foot the space it needs to move freely. That's why barefoot shoes can be more effective than orthopedic insoles, which only passively support the foot.
The causes of flat feet are varied. Some inherit the condition from their parents as an isolated trait, this is particularly true for children with hypermobility or “double jointed”. Others develop flat feet as part of another genetic condition. Still others develop the condition over time.
Walking or running barefoot is likely to result in landing on your mid-to-forefoot more, instead of your heels, with shorter strides and your feet under your hips. This will likely strengthen your foot muscles, including your arches, as they absorb the impact your heels once did.
Symptoms of Flat Feet and Fallen Arches
Pain in the area of the arches or heel. Feet that tire easily. Restricted foot movement, such as not being able to stand on your toes. Swelling on the underside of the foot.