Flat Feet vs Normal Feet

Flat feet, also known as fallen arches, occur when the arches of the feet collapse and the entire sole of the foot comes into contact with the ground. 

This can cause postural imbalances and lead to pain and discomfort in the feet, legs, and back. 

In this blog post, we will explore the differences between flat feet and normal feet, how they can cause postural imbalances, and provide three solutions to help alleviate these imbalances.

 

Flat Feet vs Normal Feet

The existence or absence of a visible arch is the primary distinction between flat feet and normal feet. Regular feet have an inherent arch, whereas flat feet lack one. This may have an impact on how the foot moves while walking, how weight is distributed, and how stress is absorbed. This arch is made up of bones, ligaments, and tendons that work together to provide stability and flexibility. 

In contrast, flat feet lack this arch, causing the entire sole of the foot to make contact with the ground causing cause the foot to roll inward, throwing off the body's alignment and cause postural imbalances. 

Flat feet can affect the kinetic chain, which is a series of joints and muscles that work together to create movement in the body.

When the arch of the foot collapses, it can alter the alignment of the ankle, knee, and hip, which can lead to compensations and imbalances throughout the body. This can cause increased stress on certain muscles and joints, leading to pain, discomfort, and increased risk of injury.

 

Symptoms

Flat feet can contribute to postural imbalances by causing the feet to roll inward, which can lead to the following issues:

1. Knee pain: When the feet roll inwards, it can cause the knees to turn inward as well. This can lead to knee pain and discomfort, especially during activities that require a lot of walking or standing.
2. Back pain: Postural imbalances can also affect the alignment of the spine, leading to back pain and discomfort. This is because the muscles in the back have to work harder to maintain proper alignment when the body is not in balance.
3. Hip pain: The hips are also affected by postural imbalances, as they have to compensate for the misalignment caused by flat feet. This can lead to pain and discomfort in the hip joint, especially during activities that require a lot of movement.

Solutions

Enhancing foot health and lowering the risk of injury can be accomplished by strengthening the muscles in the feet and legs.

Here are three effective solutions: 

1. Strengthening exercises: Strengthening exercises can help to strengthen the muscles in the feet, legs, and back, which can help to improve foot posture.

 

 

 

2. Arch Lifts: Hip-width apart with your toes pointed forward, perform arch lifts. Keep your heels and toes firmly planted on the ground while slowly raising your arches. Hold for a short while, then let go. 10-15 times, repeat.

 

3.Calf lifts: Perform calf lifts with your toes pointing forward and your feet hip-width apart. On the balls of your feet, slowly ascend, then descend. 10-15 times, repeat.

 

Incorporating these solutions into your daily routine can strengthen your arches. In addition, using Therapeutic Insoles can help improve the alignment and function of the feet and reduce the symptoms associated with conditions such as plantar fasciitis, flat feet, high arches, and heel spurs, among others. 

References:

1. Geetha and Nandakumar (2018) studied the effect of proprioceptive exercises on foot function in individuals with flat feet. They found that the exercises helped improve foot posture and balance.

2. Gomes et al. (2016) conducted a study on the effect of proprioceptive training on balance in individuals with flat feet. They found that the exercises helped improve balance and reduce the risk of falls.

3. Hertel et al. (2005) studied the effect of a 6-week proprioceptive training program on foot and ankle function in individuals with flat feet. They found that the exercises improved foot posture and stability.

4. Piva et al. (2006) conducted a study on the effect of proprioceptive exercises on foot and ankle function in individuals with flat feet and ankle instability. They found that the exercises improved balance and stability.

5. A review article by Goh and Kong (2011) discussed the role of proprioceptive exercises in the management of flat feet. They found that the exercises can help improve foot posture, balance, and gait.