The Orthofeet Blog

Should you keep running with plantar fasciitis? Discover essential tips to maximize comfort and minimize pain with our expert advice.

Introduction to foot arch problems Your feet are the foundation of your body, but sometimes that foundation cracks. Foot deformity problems, like flat feet and fallen arches, aren’t just a pain point—they can throw off your whole-body balance and cause different issues. Normally, your foot has a built-in shock absorber: the arch. This curve is a team effort, with muscles, ligaments, and tendons working together. The posterior tibial tendon is especially crucial as it provides the main support for the arch. When this support system weakens, the arch can start to sag or disappear completely [1]. This can lead to flat feet or collapsed arches. Although you can use these terms interchangeably, they're different conditions. Flat feet are like a birthmark – you’re born with them. Collapsed arches are more of a process, developing over time.  Understanding the differences between a collapsed arch vs flat feet is crucial for proper diagnosis and treatment. So, let’s get to know each condition better.  What are flat feet? Congenital flat feet, also known as pes planus, form when the arches of the feet do not develop properly from childhood. This condition, present from birth, can lead to an improper formation of the foot arch.  While flat feet often do not cause immediate issues, they can result in discomfort and other complications as you get older [2]. This is particularly relevant when considering how your feet impact knee pain and hip pain, as improper foot alignment can transmit undue stress up the kinetic chain, affecting these larger joints and potentially leading to broader musculoskeletal issues.  Understanding what causes flat feet helps identify the right interventions and whether flat feet shoes for women or flat feet shoes for men might be necessary. Signs and symptoms of flat feet Flat feet can show up in various ways that might impact your daily life. Here are some common signs to watch out for: Easily tired feet If you’ve got flat feet, you might notice your feet getting tired quickly after standing or walking for a long time [2]. Arch or heel pain Pain in your arch or heel, especially after being active, is a common issue with flat feet [2]. Swollen feet You might experience swelling around the inside of your ankle or in your feet, especially after being on your feet for a while [2]. Difficulty moving the foot Flat feet can make it harder to move your feet smoothly, leading to stiffness or less mobility [2]. Back and leg pain The way your feet align, or misalign in this case, can impact your legs and lower back, leading to discomfort and affecting your posture and the way you walk [2]. Visible arch changes in children In young kids, flat feet might look like flexible flat feet, where the arch shows up when they’re on their tiptoes but disappears when they’re flat on the ground. This usually improves as they grow [1]. Challenges in physical activities Engaging in physical activities can be particularly challenging for those with flat feet due to improper foot alignment, which can cause increased discomfort and reduce efficiency. This is especially evident in activities like running with flat feet, where the lack of proper arch support can lead to faster fatigue and a higher risk of injury. Causes of flat feet Flat feet can form from a mix of genetic and developmental factors. Genetic factors Flat feet are often something you’re born with. This condition can be inherited and happens because the arches don’t develop as they should [2]. Developmental factors As mentioned earlier, flexible flat feet are pretty common in young children. When they stand, their feet might look flat, but you’ll see a bit of an arch when they go on their toes. Usually, the arches form properly as they grow [1]. What are collapsed arches?  Now, let’s look at collapsed arches vs flat feet. Flat feet from collapsed arches, also known as fallen arches or acquired flatfoot, are different from congenital flat feet because they develop later in life. Instead of being present from birth, collapsed arches happen due to weakening or damage to the tendons that support the foot’s arch. Signs and symptoms of collapsed arches You might notice several signs if you have collapsed arches, such as: Pain along the bottom of your foot and in the ankle, especially after being active [1]. Trouble standing on tiptoes or a noticeable flat appearance of your feet. Heel and arch pain similar to plantar fasciitis, along with swelling in the ankle. Uneven wear on your shoes, and blisters or calluses from shoes that don’t fit well [1]. Causes of collapsed arches According to Dr. Josh White, DPM, “One of the main causes of collapsed arches is posterior tibial tendon dysfunction.”  He explains that the tibialis posterior is a muscle in the lower leg. “The tendon from this muscle runs behind the inside bone on the ankle, across the instep, and attaches to the bottom of the foot. It helps hold up the arch and stops the foot from rolling over. Sometimes, this tendon gets stretched and inflamed, leading to a condition called posterior tibial tendon dysfunction (PTTD) or acquired adult flatfoot. Most people just call this condition fallen arch or collapsed arches.” Collapsed arches can also be caused by: Injury or wear and tear Overuse, injuries, or chronic stress on the foot can weaken the arch. Health conditions Issues like rheumatoid arthritis, nerve problems, obesity, diabetes and even pregnancy can increase the risk of collapsed arches. Age As you get older, the tendons that support your arch may lose strength and elasticity, leading to a collapse over time. Diagnosing flat feet and collapsed arches Spotting the signs of collapsed arch vs flat feet and getting the right treatment is key to keeping your feet healthy.  Pain along the inside of your foot and ankle, especially near the posterior tibial tendon, is a common sign, particularly if it gets worse with high-impact activities. You might also feel pain on the outside of your ankle due to the heel bone shifting outward when the arch collapses, often with swelling in the area [3]. To medically diagnose flat feet, doctors follow a few steps to understand how your feet are working, why you might be having problems, and what factors are contributing to your condition. Physical examination Observation Your healthcare provider will check your feet while standing and sitting, looking for a flat arch that appears when you stand but disappears when you’re off your feet. They’ll also look for overpronation, such as the ‘too many toes’ sign, and compare both feet for differences [3]. Touch assessment The doctor will gently press on different parts of your feet to find any tenderness or unusual findings [3]. Flexibility check The doctor will move your foot around to see if your flat feet are flexible or stiff [3]. Muscle strength evaluation You might be asked to do exercises like standing on your toes so the doctor can assess the strength of the muscles that support your arch [3]. Walking analysis How you walk can give clues about your foot condition. The doctor will look for signs of overpronation or limping that might point to underlying issues [3]. Imaging tests If the physical exam doesn’t give a clear picture, you might need additional imaging tests: X-rays These images show the structure of your foot bones and can help spot any skeletal problems. CT scans CT scans offer detailed views of your bones and joints, useful for diagnosing more complex issues. MRI scans MRI scans provide detailed images of soft tissues like tendons and ligaments, showing problems not visible in other scans. Electromyography (EMG) This test checks the health of your muscles and the nerves controlling them, helping to identify any nerve-related issues [2]. Treatment Options Non-surgical treatments For many people, non-surgical methods can effectively manage both flat feet and collapsed arches, and help prevent further issues. Supportive shoes and orthotics Wearing a well-fitted, supportive shoes can make a big difference in comfort. Extra Wide shoes and shoes for flat feet can provide relief, especially if you’re experiencing pain. Custom arch supports and orthotics help spread pressure evenly across your feet and improve alignment. They can also boost your gait and balance [2][4]. Physical therapy Physical therapy is a great way to ease pain and boost foot flexibility. Tailored exercises and stretches can strengthen weak muscles and enhance balance, targeting the specific needs of your condition [3]. Weight management If weight is a factor, adopting a healthy diet and regular exercise can help take pressure off your arches and improve symptoms. Losing weight can significantly reduce the strain on your feet [3]. Surgical interventions If non-surgical treatments don’t do the trick or if the condition is severe, surgery might be an option. Children Surgery for children with flat feet is usually only considered if they have a more rigid form of the condition that doesn’t improve with other treatments. In such cases, surgery might be needed to fix the structural issues [3]. Adults For adults with severe flat feet or conditions like posterior tibial tendon dysfunction that don’t respond to non-surgical treatments, surgery might be recommended. Surgical options can range from separating fused bones (if that’s the cause) to repairing damaged tendons and ligaments [2][3]. Prevention and management There are ways to help keep flat feet and collapsed arches from getting worse and to manage them. Here are some tips, including advice from Dr. White. Recognize the symptoms early Sharp, burning pain in the arch and heel. Swollen ankles. Difficulty standing on tiptoes, jumping, or running. Pain in the calf, knee, or lower back. Perform arch-strengthening exercises Dr. White says foot exercises for flat feet are aimed at strengthening the arches and can help prevent collapsed arches. Here are a couple of examples he suggests: Wrap a towel around the sole of your foot, extend your leg, and hold for 30 seconds. Stand barefoot on a hard surface, flex your feet to activate the arch muscles without rolling your feet or pressing down your toes. Wear proper footwear Choose sturdy shoes that help stabilize the foot. Ensure shoes can accommodate orthotic insoles and braces. Use supportive orthotic insoles Orthotics help support the arches and compensate for overpronation. These insoles help distribute weight more evenly across the foot, reducing strain and pain.  As Dr. White suggests, "Wearing proper foot orthotics and fallen arches insoles, together with fallen arches shoes, can help reduce strain on the posterior tibial tendon and alleviate pain and inflammation."   How to choose the right shoes Choosing the right shoes is key for managing flat feet and collapsed arches. Dr. White points out the features to look for. Premium orthotic insoles Shoes with good orthotic insoles provide solid arch support, helping to align your feet properly and reduce overpronation. This is crucial for keeping your foot structure and function in check. Firm heel counter A firm heel counter is important because it keeps your heel in place and gives extra support to your foot. It helps cut down on overpronation and eases strain on your foot. Supportive soles Make sure the soles of your shoes offer firm support and don’t collapse under your arch. Supportive soles help keep your foot's natural shape and prevent your arch from flattening further. Extra depth design Shoes with extra depth give a more relaxed fit, allowing for better toe movement and fitting custom orthotics. This feature is especially useful if you need more space because of foot conditions or orthotic inserts. Removable insoles Shoes with removable insoles are great because if you need custom orthotics you can easily swap them out. This customization makes it easier to address specific foot issues. Stretch uppers As flat feet can lead to overpronation, this increases pressure on the foot and can cause bunions and corns. A flexible upper material adapts to the foot's unique shape, reducing pressure and friction on sensitive areas. This helps alleviate discomfort and prevent further irritation.   =================   [1] Beth Roybal (medically reviewed by Carol DerSarkissian, MD). What Are Fallen Arches?. WebMD. January 12, 2023. Accessed July 24, 2024. https://www.webmd.com/pain-management/what-are-fallen-arches   [2] Adam Felman (medically reviewed by Adam Hotchkiss, DPM). What To Know About Flat Feet. Medical News Today. Updated January 12, 2024. Accessed July 21, 2024. https://www.medicalnewstoday.com/articles/168608   [3] Marc A. Raj, Dawood Tafti, John Kiel. Pes Planus. National Library of Medicine. Updated May 23, 2023. Accessed July 21, 2024. https://www.ncbi.nlm.nih.gov/books/NBK430802/   [4] Ewa Bednarczyk, Szymon Sikora, Aneta Kossobudzka-Górska, Krzysztof Jankowski, Yunuhen Hernandez-Rodriguez. Understanding Flat Feet: An In-Depth Analysis Of Orthotic Solutions. Science Direct. March 2024. Accessed July 2024. https://www.sciencedirect.com/science/article/pii/S2773157X23001224#bib5  

Flat feet and running are often intertwined, but the fact of the matter is that you might not even know you have flat feet. About a quarter of us do [1], but many of us live blissfully unaware. That’s the good news. The bad news? For some, those missing arches can turn running from a joy into a painful ordeal, as well as walking or standing for long periods [2].  Whether you’re battling shin splints and other foot issues or just feeling achy after your runs, your flat feet might be the culprit. Here's everything you need to know about flat feet and running, and how to keep your feet happy and healthy while you hit the pavement. What are flat feet? So, what exactly are flat feet, also referred to as fallen or collapsed arches? Although often referred to interchangeably, it's important to understand the distinctions between collapsed arches and flat feet, as each condition affects individuals differently. Imagine your foot as a complex puzzle with bones, muscles, tendons, and ligaments all working together to create an arch—the curve that gives your foot its foot shape [3]. Understanding what causes flat feet is crucial as it can vary from genetic factors to environmental influences like footwear and lifestyle. When your arch is flattened, or there’s barely one at all, that’s when we talk about flat feet. It’s like your foot is missing a crucial support system. This can throw off your body’s alignment, putting extra stress on your ankles, knees, and even hips [3]. Learn more about how your feet impact your knees and hips and the broader implications of foot structure on body mechanics. While it’s normal for babies to have flat feet (their arches usually form as they grow), flat feet in adults can be a different story. Sometimes, it’s just how your foot is built. Other times, it can be caused by weakened tendons, injuries, body weight, or underlying health conditions like arthritis or diabetes [2]. It’s also worth noting that there are different types of flat feet.  Flexible flat feet are the most common. Often starting in childhood, they are characterized by an arch that disappears when standing but reappears when lifting the foot. This type usually doesn't cause foot pain. Rigid flat feet don't have an arch, even when you lift your foot. This is often caused by an underlying condition. Acquired flat feet develop over time, usually due to issues with the tendons or ligaments in your foot, including conditions like posterior tibial tendon dysfunction [2]. Understanding the type of flat foot you have can help determine the best course of action for managing any discomfort or potential complications while running. To sum it all up, let’s break it down. Flat feet: Your arch is low or nonexistent. Why it happens: Various factors, including foot structure, weight, weakened tendons (often due to age or injury), and underlying health conditions like arthritis, diabetes, or cerebral palsy. Impact: Can affect your body’s alignment and lead to discomfort, particularly for those who are active or overweight. Types of flat feet: Flexible, rigid and acquired flat feet. How do flat feet impact running?  If you’re running with flat feet, your foot might hit the ground differently than someone with a normal arch. This change in how your foot lands, called a foot strike, can throw off your entire running form. Instead of absorbing the shock of each step, your foot tends to flatten out and roll inward (a condition called overpronation). This extra force can ripple through your body, from your ankles to your hips, leading to pain and fatigue.    Think of the connection between flat feet and running like running on uneven ground; your body is constantly trying to adjust and compensate. This extra effort can wear you down faster and make it harder to maintain a good pace. Common challenges for runners with flat feet Running with flat feet can present some unique obstacles. Let's go over some of the most common challenges you might face. Pronation issues As mentioned earlier, one common issue for flat-footed runners is overpronation – that’s when your foot rolls inward too much. This can put extra stress on your ankles, knees, and even your back. It’s like running with a constant wobble; not only is it inefficient, but it can also lead to injuries if you’re not careful [4]. Overpronation, combined with the pressure from flat feet, can also lead to other foot problems. This inward roll of your foot can contribute to the development of bunions, while the pressure that leads to the constant rubbing of your feet against your shoes can cause corns and calluses. Reduced shock absorption Running with flat feet can change how your body moves when you run, and not always in a good way. Imagine your foot as a shock absorber; when it’s flat, that cushioning is off, mainly due to overpronation (yes, this one again), and the impact from each stride can be harder on your joints [4].  Inefficient shock absorption can also compromise your endurance, affecting long-distance running capability. Increased injury risk  While having flat feet doesn’t automatically mean you’re doomed to injury, it does increase your risk. Repeated stress on the wrong parts of your foot can lead to problems down the line.  In fact, one research found that running with flat feet increases the risk for shin splints and patellofemoral pain syndrome, which is a common condition among runners [4].  Tips for running with flat feet Running with flat feet can be challenging, but with the right approach, you can still enjoy your favorite activity. We’ve put together some tips to help you run comfortably and safely. Choose supportive shoes Investing in the right footwear is crucial for flat-footed runners. Look for shoes with strong arch support and stability features to help control overpronation and reduce stress on your feet. Women's shoes for flat feet and men's shoes for flat feet are specifically designed to meet the unique needs of runners who require that extra support. Why are orthopedic shoes the best footwear for this condition? They're designed to provide the necessary support that flat-footed runners need. Use custom orthotics Custom orthotics or flat feet insoles can provide additional support and help distribute pressure evenly across your feet. These shoe inserts can be especially beneficial if you experience persistent pain or discomfort.  Dr. Josh White, DPM, suggests, "Wearing proper foot orthotics and fallen arches insoles, together with fallen arches shoes, can help reduce strain on the posterior tibial tendon and alleviate pain and inflammation." Strengthen your feet Foot exercises for flat feet include building foot muscle strength which can improve arch support and overall foot stability. Different exercises, like towel curls and marble pickups, can help strengthen the muscles in your feet and ankles.  For example, Dr. White suggests wrapping a towel around the sole of your foot, extending your leg, and holding for 30 seconds, as well as standing barefoot on a hard surface and flexing your feet to activate the arch muscles without rolling your feet or pressing down your toes. Focus on proper form Maintaining good running form is essential for all runners, but it's especially important for those with flat feet. Aim for a midfoot strike, landing softly on the middle of your foot to absorb shock and reduce stress on your heels and arches. Avoid heel striking, as it can contribute to overpronation and increase your risk of injury. Footwear: enhancing running comfort The right shoe can make all the difference in your comfort and performance. Running with flat feet requires specific footwear considerations to ensure comfort, support, and injury prevention.  Here's how shoe design addresses the unique needs of flat-footed runners. Combating overpronation   As we’ve noted earlier, flat feet are prone to excessive inward rolling (overpronation) during running. Shoes for flat feet incorporate built-in anatomical arch support to counteract this motion. This keeps your ankles, knees, and hips properly aligned, promoting a more efficient and healthy running stride. Enhanced cushioning  The lack of arch structure in flat feet can place additional stress on other parts of the foot with each stride. Running shoes for flat feet prioritize ample cushioning throughout the sole, particularly in the heel area. This absorbs shock and reduces pressure on your feet, minimizing fatigue and potential pain. Promoting a smooth stride  A rocker bottom design can be a game changer for a flat-footed runner. This subtle curvature in the sole encourages a smooth rolling motion during your foot strike, lessening pressure on your flat feet and promoting a more natural running gait. Accommodating orthotics  For some runners with severely flat feet, custom orthotics may be necessary for additional support. Shoes designed for flat feet often have removable insoles to create space for these inserts, ensuring a comfortable and customized fit. Addressing bunion and corns concerns  Seeing as flat feet can sometimes contribute to the development of bunions, corns and calluses, running shoes for flat feet often feature a soft, stretchable upper material. This flexible upper material gently conforms to your unique foot shape, helping to alleviate pressure on these sensitive areas, preventing further discomfort. Alleviate shin splints According to Dr. White, running shoes can also help alleviate shin splint symptoms, a common issue for flat-footed runners. Look for shoes with ample cushioning, a stable sole, and good arch support to reduce impact and prevent overpronation, key factors in shin splint development. Remember, while shoes can help alleviate shin splint symptoms, they're not a the sole solution. Gradual increases in running mileage, proper stretching, strength training, and rest are also essential for recovery. It's advisable to consult with a healthcare professional for personalized guidance.  ==================== [1] Ewa Bednarczyk, Szymon Sikora, Aneta Kossobudzka-Górska, Krzysztof Jankowski, Yunuhen Hernandez-Rodriguez. Understanding Flat Feet: An In-Depth Analysis Of Orthotic Solutions. Science Direct. March 2024. Accessed July 2024. https://www.sciencedirect.com/science/article/pii/S2773157X23001224#bib5   [2] Chitra Badii (medically reviewed by Timothy Gossett, M.D.). What You Should Know About Flat Feet. Healthline. Updated November 6, 2019. Accessed July 29, 2024. https://www.healthline.com/health/pes-planus   [3] Adam Felman (medically reviewed by Adam Hotchkiss, DPM). What To Know About Flat Feet. Medical News Today. Updated January 12, 2024. Accessed July 21, 2024. https://www.medicalnewstoday.com/articles/168608   [4] Phattarapon Atimetin, MD. Flat Feet — A Problem for Runners. Samitivej Hospitals. Feb 25, 2019. Accessed July 29, 2024. https://www.samitivejhospitals.com/article/detail/flat-feet   [5] Emily Cronkleton, Medically reviewed by Gregory Minnis, DPT, Physical Therapy. Exercises for Flat Feet. Healthline. April 19, 2023. Accessed July 23, 2024. https://www.healthline.com/health/flat-feet-exercises   

Although we’re here to discuss foot exercises for flat feet, we want to quickly explain that flat feet (pes planus), also known as collapsed or fallen arches, is a condition where the arch of the foot is flattened, causing the entire sole to come into complete or near-complete contact with the ground.  This foot condition can develop over time or be present from childhood. It is quite common, affecting about one in four people [1]. While some may experience pain and discomfort, particularly during long periods of standing or physical activity, others may not notice any symptoms at all. Understanding what causes flat feet is crucial because it helps in choosing the right treatment and exercises, which are essential for strengthening and supporting the foot arch. This, in turn, alleviates discomfort and improves overall foot health. Introduction to foot exercises for flat feet Targeted foot exercises for flat feet can help improve strength and flexibility in the feet and ankles, making a significant difference in how your feet feel and function day-to-day. In fact, research has shown that regularly doing foot exercises can lead to better foot alignment and gait after just a few weeks [2].  Consistent practice not only enhances foot mechanics but also positively impacts how your feet impact your hip and knee pain, maintaining proper body alignment and reducing joint strain. Simple routines, like the short-foot exercise, have been particularly effective in correcting foot alignment and preventing injuries related to flat feet [3]. Effective exercises for flat feet  To help you start strengthening your foot muscles, here are nine simple foot exercises for flat feet that you can easily do at home. By targeting key muscles, these exercises will support your arches and keep your feet feeling strong and healthy. 1. Arch lifts Stand with your feet inline with your hips. Keeping your toes in contact with the floor, roll your weight to the outer edges of your feet. Lift your arches as high as possible, then release your feet back down. Perform 2–3 sets of 10–15 repetitions [2]. 2. Short foot Stand on a flat surface with your feet shoulder-width apart.  Tighten your midfoot by drawing the ball of your foot towards your heel, engaging your arch without curling or lifting your toes.  Keep your toes firmly pressed into the ground.  Perform 2–3 sets of 20 repetitions.  As you become more adept, you can try doing this exercise while standing on one leg to further challenge your balance. 3. Toe curls Sit up straight in a chair with both feet flat on the floor. Curl up your toes as if trying to grab the floor, then use your toes to drag your foot forward. Make sure the movement comes from your toes, not your legs. Continue for as long as comfortable with each foot. 4. Heel raises Stand with both feet flat on the floor; use a chair or wall for support if needed. Push up onto the balls of your feet to raise your heels off the floor. Hold the heel raise for a few seconds, then lower your heels back down. For added difficulty, place a small object between your ankles and hold it during the movement. Complete 3 sets of 10 repetitions daily. 5. Toe lifts Stand and press your right big toe into the floor while lifting your other four toes. Press the four toes into the floor and lift your big toe. Repeat each movement 5–10 times, holding each lift for 5 seconds. Switch to your left foot and repeat [2]. 6. Ankle inversions Secure an exercise band around a stable object. Wrap the other end of the band around the inside of your foot. Move your foot inward and upward against the band’s resistance. Repeat 5-10 times. Switch to your other foot and repeat. 7. Towel scrunches Sit comfortably in a chair with a towel placed under your feet, pressing your heels firmly into the floor to stabilize your feet. Use your toes to grip and scrunch the towel, pulling it toward you. Hold the scrunch for a few seconds, then relax your toes and release the towel. Ensure the ball of your foot remains in contact with the floor or towel throughout the exercise, focusing on strengthening your foot's arch. Perform 2–3 sets of 10–15 repetitions for each foot [2]. 8. Marble pickup Sit with your feet flat on the ground. Place 10-15 marbles and a container on the floor. Use your toes to pick up each marble and place it in the container. If you don’t have enough marbles, use one marble and repeat the process 10–15 times. 9. Calf stretches Stand and lift your heels as high as you can, using a chair or wall for balance if necessary. Hold the upper position for 5 seconds, then lower your heels back to the floor. Perform 2–3 sets of 15–20 repetitions. Holding the upper position, pulse up and down for 30 seconds [2]. Creating a routine Establishing a consistent exercise routine is key to getting the most out of your foot exercises, so we’ve prepared some tips to help you build and maintain a routine. Frequency Aim to do these exercises 3-4 times a week. Regular practice will help you see better results and strengthen your feet more effectively. Duration Each session should last about 15-20 minutes. This time frame is enough to complete your exercises without feeling rushed or overextended. Consistency and patience It may take a few weeks of regular exercise before you start to see improvements, so be consistent with your routine. Continue doing the exercises even after you notice progress to maintain your gains [2]. Progression As you build strength and endurance, gradually increase the number of repetitions and the intensity of your exercises. This gradual progression will help you continue to improve and prevent plateaus. Body awareness Developing a deeper awareness of your body can help you adjust your posture and movements during daily activities. Pay attention to how you stand, move, and position your body, making small adjustments as needed to correct imbalances [2]. Professional advice If you experience pain while standing or walking, consult with your doctor. You may also benefit from orthotics or physical therapy to support your foot health [1]. Additional tips for managing flat feet To effectively manage flat feet and alleviate associated discomfort, consider these practical solutions. Supportive footwear Choose shoes that offer excellent arch support and cushioning.  A well-fitted, supportive shoe can make a significant difference, especially if you experience flat foot pain. Extra Wide shoes may also provide additional relief. Custom-designed arch supports and orthotics are beneficial as they help distribute pressure more evenly and enhance alignment, which can improve your gait and balance [4][1]. Healthy weight Maintaining a healthy weight is crucial for reducing stress on your feet. Excess weight can increase the pressure on your arches and worsen flat feet symptoms. Adopting a balanced diet and engaging in regular exercise can help manage your weight and ease foot strain [5]. Low-impact activities Add low-impact activities such as swimming or cycling to your routine. These exercises minimize strain on your feet while providing a good workout, helping to improve overall fitness without putting excessive pressure on your arches.  For additional guidance on maintaining foot health while running, explore our guide on running with flat feet. This can help you manage pressure on your arches more effectively, ensuring a balanced approach to overall fitness. Collapsed arch vs flat feet—though often used interchangeably, understanding the differences between these conditions is vital for appropriate management. Collapsed arches may require more targeted support and treatments compared to more flexible flat-foot conditions. How footwear complements exercises for flat feet Many exercises for flat feet, such as marble pickup and towel scrunches, are best done barefoot. But other exercises, like heel raises and calf stretches, can be enhanced with supportive orthopedic footwear.  Why are orthopedic shoes the best footwear? They are designed to provide the necessary support and cushioning that flat feet need to prevent discomfort and enhance alignment.  Here's how choosing the right shoes can boost the effectiveness of your flat feet exercises. Enhanced stability for targeted exercises Flat feet shoes with built-in anatomical arch support provide a stable platform for performing foot exercises. This helps isolate the targeted muscles and ensures you're working on strengthening them effectively, rather than compensating for a lack of arch support. Improved proprioception (body awareness) A well-cushioned sole with a firm structure can enhance your body awareness during exercises. This improved proprioception allows you to feel how your feet are interacting with the ground and ensure you're performing the exercises with proper form for maximum benefit. Reduced fatigue and improved endurance Exercises for flat feet can sometimes lead to discomfort, especially when done on hard surfaces. Shoes with a rocker bottom design can help by promoting a smoother rolling motion during movement, reducing fatigue and allowing you to extend your exercise sessions. Reduced pressure on sensitive areas A soft, stretchable upper material can be incredibly helpful during exercises. It conforms to your unique foot shape and relieves pressure on areas prone to issues like bunions and hammertoes. This allows you to focus on strengthening your arches without additional discomfort. Finally, the right footwear doesn't just support your exercises; it benefits your feet throughout the day. Features like removable flat feet insoles for custom orthotics and extra heel support ensure continuous comfort and proper alignment, further maximizing the impact of your foot exercises.  With options like flat feet shoes for women and flat feet shoes for men, each pair is tailored to meet the specific anatomical differences, guaranteeing optimal support for anyone looking to effectively manage their flat feet condition.     =====================   [1] Ewa Bednarczyk, Szymon Sikora, Aneta Kossobudzka-Górska, Krzysztof Jankowski, Yunuhen Hernandez-Rodriguez. Understanding Flat Feet: An In-Depth Analysis Of Orthotic Solutions. Science Direct. March 2024. Accessed July 2024. https://www.sciencedirect.com/science/article/pii/S2773157X23001224#bib5   [2] Emily Cronkleton, Medically reviewed by Gregory Minnis, DPT, Physical Therapy. Exercises for Flat Feet. Healthline. April 19, 2023. Accessed July 23, 2024. https://www.healthline.com/health/flat-feet-exercises    [3] Kazunori Okamura, Kengo Fukuda, Sadaaki Oki, Takeya Ono, Satoshi Tanaka, Shusaku Kanai. Effects Of Plantar Intrinsic Foot Muscle Strengthening Exercise On Static And Dynamic Foot Kinematics: A Pilot Randomized Controlled Single-Blind Trial In Individuals With Pes Planus. PubMed. September 29, 2019. Accessed July 23, 2024. https://pubmed.ncbi.nlm.nih.gov/31590069/   [4] Adam Felman (medically reviewed by Adam Hotchkiss, DPM). What To Know About Flat Feet. Medical News Today. Updated January 12, 2024. Accessed July 23, 2024. https://www.medicalnewstoday.com/articles/168608   [5] Marc A. Raj, Dawood Tafti, John Kiel. Pes Planus. National Library of Medicine. Updated May 23, 2023. Accessed July 21, 2024. https://www.ncbi.nlm.nih.gov/books/NBK430802/  

Flat feet, also known as pes planus, are a fairly common condition that can affect people of all ages. In essence, it occurs when the foot arch either collapses over time or never develops properly during childhood. This means that when you stand, most or all of your foot touches the ground, as opposed to having a visible arch. Affecting roughly one in four people, flat feet are a surprisingly common condition. While some experience foot pain and discomfort, particularly during prolonged physical activity, others may not even know they have them [1]. Understanding what causes flat feet and their implications is crucial for maintaining foot health and overall mobility, so we've put together this article to explain the potential consequences and explore effective treatment options and tips for keeping your feet healthy. Causes of flat feet   An in-depth analysis of flat feet orthotic solutions reveals that a weakened ligament and tendons in the foot leads to the collapse of the arch [1].  But what causes flat feet and this flattening of the arch? Here are the various factors that can contribute to this condition. Genetic and developmental influences Inherited predispositions  Flat feet can be passed down through families [2]. Genetics plays a role in foot-bones development, though the exact mechanisms are not fully understood. It's important to note that flat feet are common in infants due to their developing arches. Most children develop normal arches by age 5 or 6, but some may not [3]. Natural foot structure Some people simply don't develop fallen arches because of their inherent foot structure, which is often a familial trait [2]. Medical conditions affecting the arch Rheumatoid arthritis and arthritis These conditions can weaken the joints in the foot, including those that support the arch. This weakening can lead to a flattening of the arch [2]. Nervous system or muscle diseases  Conditions like spina bifida, muscular dystrophy, or cerebral palsy [2] can affect the nerves and muscles that control the feet, leading to flat feet. Tendonitis The posterior tibial tendon is crucial for maintaining the arch and damage to it can cause flat feet. This damage can be caused by tendonitis (inflammation) or dysfunction  [2]. Physical conditions Specific conditions where bones or tissues in the foot abnormally connect can lead to flat feet. For example, tarsal coalition is a condition that causes the bones of the foot to fuse together abnormally, resulting in stiff and flat feet [2]. Injury and trauma taking their toll Tendon injuries Posterior tibial tendon injuries, such as complete tears or ruptures, are often caused by overuse or sudden trauma, weakening the support structure of the foot and resulting in flat feet [2]. Foot and ankle injuries Various injuries to the bones or tendons of the foot and ankle [2] can disrupt the arch's structure and contribute to its collapse. Previous fractures Fractures in several key areas of the middle part of the foot (midfoot) or the back part of the foot (hindfoot) can increase the risk of developing flat feet later in life, especially if they don't heal properly. Improper healing, where the broken bones don't mend in the correct position, is called malunion and can contribute to a flattened arch [3]. Understanding the distinctions between collapsed arches vs flat feet is crucial to comprehending how each condition uniquely impacts individuals, affecting everything from daily activities to specific health outcomes. Lifestyle and age-related factors Age-related wear and tear The natural aging process can lead to anomalies [2] such as a decrease in arch height and rigidity. Weight  Studies found a significant link between overweight and obesity and flat feet [5].  Knee pain In older adults, flat feet are linked to frequent knee pain and damage to the cartilage in the inner part of the knee joint [4].  Learn how your feet impact your knee and hips and the broader implications of foot structure on body mechanics. Pregnancy Hormonal changes and weight gain during pregnancy can cause developmental anomalies [2] potentially flattening the arches, sometimes permanently. Please note that this list is not exhaustive. If you suspect you have flat feet or experience related pain, consulting a healthcare professional is crucial for proper diagnosis and treatment. Flat feet symptoms Now that we’ve covered what causes flat feet, let’s look at the symptoms.  While some people with flat feet experience no problems, others may encounter various symptoms that can affect their daily activities [2]. Here's a breakdown of how flat feet can manifest. Pain and discomfort 1. Location Flat feet can cause pain in various areas of the foot, most commonly in the arch and heel. This pain often stems from strained muscles and ligaments that struggle to support the arch properly [2]. 2. Beyond the foot In some cases, abnormal stresses placed on the feet due to flat arches can lead to pain in the connected joints, such as the ankles, knees, hips, and even the lower back [2]. For those who love running but struggle with flat feet, our dedicated blog on flat feet and running offers invaluable tips and best practices to help manage and alleviate symptoms, ensuring a more comfortable and effective running experience. Swelling Flat feet can sometimes cause visible swelling along the inner ankle or arch of the foot [2]. This inflammation is often a response to the additional stress placed on those tissues. Altered gait Flat feet can lead to a condition called overpronation, where the ankles roll inward excessively when walking or standing. This can affect your overall posture and gait, making walking or running feel uneven or awkward [2]. Foot exercises for flat feet offer methods to improve foot health and gait. Impact on daily life The symptoms of flat feet can translate to various challenges in daily activities. Discomfort during prolonged standing or walking Flat feet can make standing or walking for extended periods uncomfortable due to pain and fatigue in the feet, upper and lower leg [2]. Difficulties in certain sports Activities that put a lot of stress on the feet, such as running or jumping, may be more difficult or painful for people with flat feet [2]. Uneven shoe wear The uneven distribution of weight across the foot in flat feet can cause shoes to wear down unevenly, requiring more frequent replacements [2]. Diagnosing flat feet The diagnosis involves a few steps that help doctors understand how your feet are working, why you might be having issues and what causes flat feet in your case. Physical Examination The first step is a physical exam, where the doctor will take a close look at your feet and how you walk. Inspection  The doctor will check your feet while you're standing and sitting. They'll look for a flat arch when you're standing, which might disappear when you're off your feet. They'll also look from behind to see if you have what's called the ‘too many toes’ sign, indicating overpronation. They compare both feet to see if there's a difference between them [3]. Palpation The doctor will feel around your feet, pressing on areas like the posterior tibial tendon, the sides of your heel, and the bottom of your foot to check for any tenderness or issues [3]. Range of motion (ROM) By moving your foot around, the doctor can see if your flat feet are flexible or rigid. They might use the Hubscher maneuver (or Jack test) to see if they can change the shape of your foot [3]. Muscle strength testing You'll likely be asked to do some simple moves, like standing on your toes, to test the strength of certain muscles, especially the ones that help support your arch [3]. Gait assessment The way you walk (your gait) can tell a lot about your feet. The doctor will watch for signs like overpronation or a limp, which could indicate pain [3]. Imaging Tests If more information is needed, the doctor might order some imaging tests: X-rays These give a clear picture of your bones. CT scans  These provide detailed images of the bones and joints. MRI scans These are great for looking at soft tissues like tendons and ligaments. Electromyography (EMG) This test checks the health of your muscles and the nerves that control them [2]. Treatment options for flat feet Managing flat feet can be straightforward, with several treatment options available, ranging from simple treatments to more involved medical procedures for severe cases. Conservative treatments For many people, conservative treatments can effectively manage flat feet and prevent complications. Supportive shoes and orthotics Wearing well-fitted, supportive shoes can make a big difference. Extra Wide shoes and shoes for flat feet can provide relief, especially if you're dealing with pain. Custom-designed arch supports and orthotics can help distribute pressure more evenly across your feet and improve alignment [2]. Orthotics can also improve your gait and balance [1]. Flat Feet Insoles are a key component in providing necessary support and comfort. Physical therapy Physical therapy can be a great way to reduce pain and increase foot flexibility. Exercises and stretches specifically designed for your needs can strengthen weak muscles and improve your balance [3]. Pain management Over-the-counter pain relievers like NSAIDs can help manage pain and inflammation. Ankle braces might also be useful for added support and to reduce inflammation until your symptoms get better [2]. Lifestyle changes If weight is a contributing factor, losing a few pounds through a healthy diet and regular exercise can ease the pressure on your arches and improve your symptoms [3]. Surgical interventions If conservative treatments aren’t enough, or if your condition is more severe, surgery might be an option. Children Kids usually don’t need surgery for flat feet unless they have a more rigid form that doesn’t respond to other treatments [3]. Adults Surgery might be considered for adults with severe flat feet or for issues like posterior tibial tendon dysfunction that don’t improve with other treatments. Procedures can range from separating fused bones (if that's the cause) to repairing damaged tendons and ligaments [2][3]. Specific conditions If you have arthritis or a ruptured tendon, a mix of insoles and pain relievers might help manage your symptoms. If these don’t work, surgery could be the next step to fix the foot problem [2]. With the right treatment, you can manage flat feet effectively, reduce pain, and improve your quality of life. Early and proper treatment can help you stay active and avoid foot-related complications down the road [1]. Footwear solutions for flat feet support Orthopedic footwear can be your partner in maintaining healthy, happy feet. The right shoes can provide essential support and significant relief for those with flat feet.  Here's what to look for when selecting footwear specifically designed to manage this condition. Arch support is king  Look for shoes with built-in anatomical arch support. Proper arch support helps reposition the bones in your foot back to a healthy arch position and distributes your body weight more evenly [1]. It also helps prevent your foot from rolling inward (flat feet overpronation) and keeps your ankles, knees, and hips aligned. Some specialty shoe brands even offer additional arch-boosting inserts for customized support. Removable insoles for customization  If you have severely flat feet or other foot conditions, you might need special orthotics. Opt for shoes with removable insoles to create space for these custom inserts. Extra depth makes room for comfort  Orthotics and arch supports add volume inside the shoe. To avoid a cramped feeling, choose footwear with a deeper design that comfortably accommodates a shoe insert. Stretchy uppers for bunions and hammertoes  Flat feet can sometimes lead to bunions and hammertoes. A shoe with a soft, stretchable upper will gently hug your foot's unique shape, preventing further pressure on these sensitive areas. Cushioned soles for all-day comfort  Comfortable support starts from the ground up. Choose shoes with a well-cushioned sole that provides ample shock absorption and spring with every step. Heel support for pain prevention  The lack of arch support in flat feet puts extra strain on other parts of your foot, including the heel. Opt for shoes with additional cushioning in the heel area to help promote a more natural gait pattern and evenly distribute pressure across the foot [1]. Rocker bottom for a smoother stride   A shoe with a slight rocker bottom can help facilitate your foot's natural rolling motion during walking. This can reduce fatigue and minimize pressure on your flat feet. Why are orthopedic shoes the best footwear? These shoes offer numerous benefits tailored to address foot conditions like flat feet, providing critical support where it’s most needed. Specialized options like flat feet shoes for women and flat feet shoes for men cater specifically to the anatomical differences between male and female feet, ensuring that each individual receives the optimal support and comfort necessary for managing flat feet effectively.  ==================== [1] Ewa Bednarczyk, Szymon Sikora, Aneta Kossobudzka-Górska, Krzysztof Jankowski, Yunuhen Hernandez-Rodriguez. Understanding Flat Feet: An In-Depth Analysis Of Orthotic Solutions. Science Direct. March 2024. Accessed July 2024. https://www.sciencedirect.com/science/article/pii/S2773157X23001224#bib5   [2] Adam Felman (medically reviewed by Adam Hotchkiss, DPM). What To Know About Flat Feet. Medical News Today. Updated January 12, 2024. Accessed July 21, 2024. https://www.medicalnewstoday.com/articles/168608   [3] Marc A. Raj, Dawood Tafti, John Kiel. Pes Planus. National Library of Medicine. Updated May 23, 2023. Accessed July 21, 2024. https://www.ncbi.nlm.nih.gov/books/NBK430802/   [4] K. Douglas Gross, David T. Felson, Jingbo Niu, David J. Hunter, Ali Guermazi,5 Frank W. Roemer, Alyssa B. Dufour, Rebekah H. Gensure, Marian T. Hannan. Flat Feet Are Associated With Knee Pain and Cartilage Damage in Older Adults. July 10, 2012. Accessed July 23, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3087845/   [5] Tri Suciati, Msy Rulan Adnindya, Indri Seta Septadina, Poppy Putri Pratiwi. Correlation Between Flat Feet And Body Mass Index In Primary School Students. IOP Science. 2019. Accessed July 23, 2024. https://iopscience.iop.org/article/10.1088/1742-6596/1246/1/012063/pdf

One of the main causes for fallen arches is posterior tibial tendon dysfunction.  The tibialis posterior is a muscle in the lower leg. The tendon from this muscle runs behind the inside bone on the ankle, across the instep, and attaches to the bottom of the foot. The tibialis posterior helps hold the arch of the foot up and stops the foot from rolling over.  Sometimes, the tendon becomes stretched and inflamed. This condition is called posterior tibial tendon dysfunction (PTTD) or acquired adult flatfoot. But, most people simply refer to this condition as fallen arches. Best shoes for fallen arches I will explain how the right shoes can help with fallen arches later in this article, but for now, I want to recommend the best fallen arches shoes. All the shoes on the list are designed with features that can ease discomfort caused by fallen arches and prevent their deterioration. Best walking shoes for fallen arches  Women’s Tahoe | Men’s Monterey Bay Shop Tahoe Shop Monterey Bay   Why you’ll love it Tie-less system allows snug fit without tying laces Breathable uppers maintain foot health and hygiene Specs Sizes: women 5-12; men 7-14 Widths: women Narrow (A) - Extra Extra Wide (4E) | men Standard (D) - Extra Extra Wide (6E) Upper materials: microfiber and fabric   These walking shoes for men and women are designed to provide the necessary support and stability to the feet, which is crucial for people with fallen arches.  The uppers are made with an aerated material that allows air flow while you wear the shoes, keeping your feet dry and healthy. One of the standout features of these sneakers is their tie-less design that allows you to customize the fit of the shoe, without having to worry about tying laces. This feature allows you to fasten the shoes on both sides, which provides a secure fit and is particularly helpful for people with fallen arches, who need a snug fit to prevent their feet from rolling inward. Furthermore, the tie-less feature also makes these sneakers ideal for people with mobility issues or arthritis who find it difficult to tie laces or reach the external side of the shoe.   Best dress shoes for fallen arches Women’s Emma Shop Emma Why you’ll love it A stylish heel that doesn’t damage the feet Side zipper for quick and easy wear Specs Sizes: 6-11 Widths: Standard (B) - Wide (D) Upper materials: soft leather   In addition to being comfortable and supportive, the Emma booties are also very fashionable and stylish. The insole is designed to conform to the shape of your foot and help distribute pressure evenly across the foot, which can help alleviate pain and discomfort caused by fallen arches. The booties feature a soft, non-binding leather upper that doesn’t pressure or irritate the feet. They also have a wide toe box that allows your toes to spread out naturally, which can help improve balance and stability. In addition, the Emma booties are made from high-quality materials that are both lightweight and durable. The cushioned sole absorbs shock and reduces pressure on the feet, which can help prevent foot fatigue and discomfort, while the 2-inch heel adds chic without putting any extra pressure on the forefoot.  Men’s Leo Shop Leo Why you’ll love it They look great on your feet Outsole offers advanced road grip and excellent stability Specs Sizes: 7-14 Widths: Standard (D) - Extra Wide (4E) Upper materials: soft leather   With their built-in anatomical, removable arch support, these dress shoes will not only look great on your feet, but also align your feet with the rest of your body to make sure your posture is just right.  The soft leather uppers won’t squeeze your feet in and the wide toe box will allow your toes to spread naturally, preventing added pressure and potential foot damage.  The mild rocker design of these dress shoes helps to reduce the impact on the feet and joints with each step, which can be especially beneficial for people with foot pain or conditions such as fallen arches. The rocker design works by gradually rolling the foot from heel to toe. This helps disperse shock forces from heel strike to lift, and prevents too much pressure being placed on the heel. The rocker design also helps to improve the efficiency of walking and reduce foot and leg fatigue. With their rubber outsole, the Leo dress shoes will keep you stable at all times.    Best boots for fallen arches Women’s Dakota Shop Dakota Why you’ll love it Rubber lug outsole for unparalleled stability on any surface. Superior arch, foot and ankle support. Specs Sizes: 5-12 Widths: women Standard (B) - Extra Wide (4E) Upper materials: waterproof leather   The Dakota boots are a great choice for people who are looking for a comfortable and supportive pair of hiking boots.  These walking shoes for women are designed with orthopedic features that can help to reduce fallen arches pain. They are also made with a waterproof membrane that keeps liquids out, while the special insole allows the moisture within the shoe to evaporate.  Other key features of the Dakota boots include: A rubber lug outsole that provides excellent traction on a variety of surfaces. Deep heel cup that helps to keep your heel in place and prevent it from rolling inward. Medial arch support that supports your arch and keeps it in alignment. Finally, the boots’ lightweight construction makes them comfortable to wear for extended periods of time. Men’s Ryder Shop Ryder Why you’ll love it Access from the back of the shoe with two back zippers Padded interior with no overlays provide total comfort Specs Sizes: 7-14 Widths: Standard (D) - Extra Wide (4E) Upper materials: soft leather   Say hello to one of the best orthopedic boots for men. Although the boots have laces, they also feature two zippers at the back that open wide, making it easy to slide your feet in and out. This is especially helpful for people who have difficulty bending over or who have limited mobility, but is also great for people on the rush. You only need to adjust and tie the laces once when you put the shoes on for the first time. The laces should be tight enough to keep your foot from slipping around, but not so tight that they cut off circulation. Once the laces are tied, you can forget about them and only use the back zippers. The boots are made with lightweight materials that make walking a breeze, and the rubber soles provide excellent traction on a variety of surfaces. The shaft of the boots helps to stabilize the ankles, minimizing injuries, and the anatomical insoles and ergonomic soles provide excellent support and stability.   Best sandals for fallen arches  Women’s Sahara Shop Sahara Why you’ll love it 3 straps for customized fit Stylish and healthy for your feet Specs Sizes: 5-12 Widths: Standard (B) - Wide (D) Upper materials: synthetic   The Sahara sandals have three adjustable straps across the instep that provide a secure and comfortable fit. The foam padded uppers protect the feet and improve comfort. The uppers are also soft and can easily accommodate a wide variety of foot shapes, while the soles support the arches and are expertly cushioned. In addition to their orthopedic benefits, the Sahara sandals are also stylish and versatile. They can be dressed up or down, and they are perfect for a variety of occasions. Whether you are running errands, going to the beach, or simply enjoying a day in the park, the Sahara sandals will keep your feet comfortable and stylish all day long. Men’s Gemini Shop Gemini Why you’ll love it Two-way strap + two more adjustable straps Soft upper that doesn’t irritate the skin Specs Sizes: 7-14 Widths: Standard (D) - Extra Wide (4E) Upper materials: soft leather   The two-way strap design of these sandals is highly advantageous. With this feature, you can effortlessly slide your feet into the sandals and secure them on either side with minimal effort. In addition to the two-way strap design, these sandals boast two more straps - one at the heel and one across the toes - that enable you to customize the fit to your unique foot shape. By adjusting the straps, you can ensure a secure, snug, and comfortable fit that won't cause rubbing or irritation. To provide a non-binding fit that can help prevent discomfort or irritation, the sandals' soft leather upper is pliable and comfortable, offering a gentle touch against the skin. Furthermore, the sandals' rubber outsole offers advanced grip that provides added stability and helps prevent falls.   Best slippers for fallen arches  Women’s Louise | Men’s Hudson Shop Louise Shop Hudson Why you’ll love it Stretchy, breathable uppers Open back and adjustable strap that secures fit Specs Sizes: women 5-12; men 7-14 Widths: women Narrow (A) - Extra Wide (2E) | men Standard (D) - Wide (2E) Upper materials: stretch knit   The Louise and Hudson slippers are a great choice for people with fallen arches, as they provide superior arch support even when you’re indoors. They are designed with an open back that makes it easy to slip your feet in without using your hands or bending down. The slippers also come with an adjustable strap that secures the fit and grip, providing extra stability and support to the foot. The slippers also have a wide and roomy toe box, which offers ample space for the toes to move freely. This helps to reduce the risk of pressure points, blisters and irritation.  The Louise and Hudson slippers are made with stretch knit uppers that keep your feet constantly ventilated, odor free and healthy.  The slippers also have a lightweight and comfortable design that helps to walk with less effort and reduces the risk of falls.   Design features of shoes for fallen arches?   Like any good investment, especially when the investment concerns your health, you should know what features to look for in a product before you buy it. The same holds true when you’re shopping for fallen arches shoes.  To find the best shoes for fallen arches, make sure they have the following features: Premium orthotic insoles that provide anatomical arch support to help align the foot and reduce over-pronation. A firm heel counter that holds the heel, supports the foot and reduces over pronation. Soles that provide firm support and don’t collapse under the arch of the foot. An extra-depth design that provides a relaxed fit and allows for greater toe motion as well as accommodates custom orthotics. Removable insoles that can be replaced with custom orthotics. How do fallen arches progress? Trauma or injury: Occasionally, fallen arches may be due to fracture, sprain or direct blow to the tendon. Age: The risk of developing fallen arches increases with age. Research has suggested that middle aged women are more commonly affected. Being overweight: If a person has flat feet, greater weight can cause excessive stretching on the tibialis posterior tendon and cause fallen arches. Inflammatory arthritis: Inflammation and degeneration of the tendon, which may result in the tendon tearing. Footwear: Inadequate support from footwear may also be a contributing factor. These factors may cause the arch of the foot to collapse, hence “fallen arches”, and change the position of the bones of the foot and ankle. Fallen arches common symptoms Pain along the inside of the foot and ankle, where the tendon lies. This may or may not be associated with swelling in the area. Pain that is worse with activity. High intensity or high impact activities, such as running, can be very difficult. Pain on the outside of the ankle. When the foot collapses, the heel bone may shift to a new position outward. The following measures can help prevent fallen arches: Recognize the symptoms. When you recognize the symptoms of fallen arches early on, you improve your chances of preventing further problems from developing. The most common symptom is a sharp, burning pain in the arch and heel area. Other symptoms include swollen ankles, and difficulty standing on your tiptoes, jumping high or running fast. Some people also experience pain in the calf, knee or lower back. Footwear for fallen arches is important. It is advisable to wear sturdy fallen arches shoes such as lace up shoes or boots that stabilize the foot and can accommodate orthotic insoles and braces. Wear supportive orthotic insoles. Orthotics for fallen arches can help support the arches of the feet and compensate for overpronation. Wearing proper foot orthotics and fallen arches insoles, together with fallen arches shoes, can help reduce strain on the posterior tibial tendon and alleviate pain and inflammation. Perform exercises that strengthen the arches. Strengthening the arches of your feet can help prevent fallen arches. There are several exercises you can do for this, such as wrapping a towel around the sole of your foot and then extending and holding your leg in the extended position for 30 seconds. You can also stand barefoot on a hard surface and flex your feet as hard as you can to activate the arch muscle, while also making sure that your feet don’t roll and that your toes don’t press down.