We use our feet a lot, so some occasional or mild pain is to be expected. But if you have frequent foot pain or foot pain that doesn’t go away, it’s usually a sign that something isn’t working as it should.
There are several reasons why your feet may hurt. But if you’ve also noticed or been told that you have flat feet, it’s natural to wonder if flat feet are contributing to your pain and what you can do about it if so.
Flat feet, also known as flat feet or fallen arches, is what it sounds like: a condition in which the arches of the feet flatten so that the entire sole touches the ground. Flat feet are common and often have no symptoms. However, it can sometimes cause pain and increase the risk of other foot conditions if left untreated. Learn the causes of flat feet, the signs and symptoms to look out for, and the treatment options available.
Flat feet can be caused by genetics, health conditions, or time.
Flat feet occur when the tendons on the bottom of the feet are loose or weak. At birth, most babies have flat feet until the tendons in their feet tighten into arches around age 3 to 5. But sometimes, children can inherit flat feet that persist into adulthood. In these cases, flat feet can be inherited as an independent trait or as part of a genetic condition that affects bones or tendons, such as a tarsal coalition, osteogenesis imperfecta, Ehlers-Danos syndrome, or Marfan syndrome.
It is also common for the arches to flatten with age as a result of natural wear and tear, or to collapse due to a foot injury. Other risk factors for developing flat feet include:
- Obesity, which places additional strain on the feet.
- Systemic conditions such as arthritis or uncontrolled diabetes, which can affect the joints or nerves in the feet.
- Tight Achilles tendons or calf muscles, which limit the mobility of the feet.
On the other hand, flat feet can also contribute to other foot conditions. Without functional arches, other parts of your feet have to work harder, which can strain and damage them over time. This makes preexisting flat feet a risk factor for conditions such as plantar fasciitis, Achilles tendinitis, and osteoarthritis.
Types of flat feet
There are two main types of flat feet:
- Flexible flat feet It has no arch when walking or standing normally, but forms an arch when standing on tiptoe or not bearing weight. This is the most common type of flat feet.
- Rigid flat feet You cannot form an arch and the joints in your foot have a limited range of motion. This type of flatfoot is rarer and tends to be related to structural problems such as a tarsal coalition, which is a fusion of bones in the foot.
How to know if you have flat feet
If you have flat feet, the soles of your feet completely touch the ground when you put weight on them. Your feet may also turn slightly outward.
Most people with flat feet do not have any symptoms. But in some cases, there may be pain in the heels or arches that gets worse after standing or being active for a long time. There may also be swelling around the ankles.
Flat feet are diagnosed through an examination and imaging tests.
To diagnose flat feet, your doctor will first ask you about your symptoms and medical history. Next, you will have a physical exam to evaluate what your feet do with and without weight on them, as well as the way you walk and how flexible the joints in your foot are. To determine the type and cause of your flat feet, your doctor may order imaging tests to look at the bones and tendons in your feet.
Fixes for flat feet
Treatments for flatfoot pain focus primarily on controlling the symptoms it causes. This can be done in several ways:
Medications for pain related to flat feet
Over-the-counter pain relievers such as aspirin, ibuprofen, and naproxen can help relieve both pain and inflammation related to flat feet.
Supportive footwear and insoles for flat feet.
The pain of flat feet can often be reduced by wearing shoes or devices that compensate for the lack of arch in the foot. A good shoe for flat feet provides arch support, a wide toe box, and a rigid heel, which stabilizes the heel of the foot. Similar benefits can be achieved using custom or over-the-counter orthotics (inserts), such as heel cups, arch supports, and ankle braces.
Corrective exercises for flat feet.
If your flat feet are related to tightness or weakness in the tendons in your feet, stretching and strengthening exercises can help correct them. For example, if you have tight Achilles tendons or calf muscles, a consistent stretching program can reduce pain and other symptoms while restoring mobility. Similarly, exercises such as calf raises or pulling and pushing a towel across the floor by flexing your toes can help strengthen weak tendons on the bottoms of your feet.
While you can perform stretching and strengthening exercises on your own, a physical therapist can design a program specifically tailored to your case. This can be especially helpful if you are an athlete or if your flat feet are related to overuse or injury.
Other treatments for flat feet
If other treatments are not effective or flatfoot pain interferes with daily activity, your doctor may recommend surgery. The type of surgery will depend on the underlying cause, but may include:
- Repair or lengthen tendons
- Transfer tendons to create a new arch.
- Fusing a joint in a better position
- Realign bones to better fit a joint
Talk to a podiatrist if you have flat feet and foot pain
If you have foot pain that’s frequent or doesn’t go away, it’s time to talk to an expert. Even if you are sure you have flat feet, being evaluated by a podiatrist is the only way to know if they are the main cause of your pain. A podiatrist’s diagnosis and treatment recommendations can address any underlying factors and give you a clear path to moving comfortably again.
