Fallen arches are otherwise known as “flat feet”. Essentially, the area in the bottom of your foot where an arch should be is no longer there and has flattened, or is not as high as would be considered “normal”. This can be congenital, or something you were born with, but often times especially since we spend so much time in shoes and sitting that it can also be made worse by weakening of foot muscles. Even weak hip muscles can contribute to falling arches.
Are fallen arches a problem?
In some cases, they can be. Many people have abnormally lower arches and are able to have relatively little problem with pain. However, often times fallen arches can become an issue when a person:
- Is more physically active
- Weight bearing
- Is standing
You might even have knee or hip issues due to fallen arches as a foot with this problem often does not help to absorb shock when you take a step, so that extra force is taken on by joints above it. If you choose to swim or bike and avoid heavy physical activity that requires you to be on your feet for a prolonged period of time you are less likely to experience pain.
Am I more at risk of foot pain if I have fallen arches?
You are more likely to have specific foot conditions which can cause pain. Some of these may be a bunion on your big toe, plantar fasciitis, and Achilles tendonitis to name a few. As mentioned above you can also have some pain in knees or hips due to fallen arches.
Can I do anything to improve this?
YES! In some cases, you can work on strengthening foot, leg and hip muscles which can improve the condition before you have pain. Also, some of us are in a very bad habit of allowing ourselves to flatten our feet when standing or walking, similar to allowing knees to lock when we stand. One thing to start doing now is to see if you are able to stand without allowing your arch to flatten as much.
Why you should address it NOW:
Fallen arches, as discussed above, can often be a cause of many different things: habit, weakened muscles of the foot/leg, abnormal joint movement etc. Many of these things can be improved upon, but there is not a one size fits all, which is why a physical therapy visit would be in your best interest. A physical therapist can evaluate you from foot to hip and take all factors into consideration to create a plan that would work best for you. Don’t wait until you have increases in pain or want to start a new exercise program that will require you to stand or run/walk.
By Leigh Taylor, DPT
