Fallen Arches: A Step-by-Step Guide
What Causes Fallen Arches?
The reasons behind flat footedness are diverse, with the most common being:
- Genetic predisposition – inherent weakness in the ligaments and tendons.
- Excessive foot strain – often due to being overweight or obese.
- Injuries – such as damage to ligaments.
- Aging – as tendons and ligaments weaken with age, the arch may begin to fall.
- Rheumatoid arthritis and other systemic conditions.
Recognizing the symptoms
The most noticeable symptom of flat feet is a change in the foot’s shape. Other signs may include:
- Pain in the feet, especially around the arch and heel.
- Feet that tire quickly.
- Knee and hip pain as a result of altered walking patterns.
- Difficulty walking or participating in sports.
Diagnosing flat feet
Diagnosis usually starts with a physical examination, possibly followed by an X-ray. Treatment will vary depending on the cause and extent of the condition.
The role of foot muscles and tendons
Muscles and tendons are crucial in maintaining the arch’s position. Our ancestors were adapted to walk barefoot over hard, uneven surfaces, which helped evenly distribute stress on foot muscles and tendons. Today, we mostly walk on flat, hard surfaces while wearing tight-fitting shoes with built-in arch support, like insoles with raised arches. While these insoles can provide temporary relief, they also weaken the muscles and tendons in the feet over time. This uneven pressure leads to the collapse of the arch, resulting in foot pain.
Continuous strain, combined with the compression of blood vessels, can restrict circulation in the feet, leaving the cells starved for energy. The feet, having lost some of their ability to bear weight, collapse, leading to further discomfort.
Exercises to alleviate fallen arches
-
Find a comfortable spot where you can sit or stand, and grab a small object like a ball or a rolled-up towel. Feel free to switch up the objects for variety – using a bigger or smaller ball can add a bit of a challenge. If you're sitting, place your feet flat on the floor. If you're standing, make sure you’re standing tall and your weight is spread evenly across both feet.
- Place the object in front of your feet. Using your toes, try to pick it up off the ground and hold it for a few seconds before gently setting it back down. Repeat this 10-15 times for each foot.
Benefits: This exercise strengthens the muscles in your foot arches, boosts the flexibility and mobility of your toes, improves your overall balance, and helps ease pain related to fallen arches.
Heel and Achilles Tendon Stretch
Stretching the heel and Achilles tendon is an excellent exercise for those suffering from pain and stiffness in the heel and lower leg area. This exercise is particularly beneficial for people with flat feet (fallen arches), and/or those prone to Achilles tendon issues.
- Stand facing a flat wall, about a foot away. Step forward with your right foot, making sure the right heel is close to the wall. Bend your right knee, keeping your left leg straight and your left heel grounded. The left knee should point straight ahead.
- Shift your hips towards the wall until you feel a stretch along the back of your left leg, particularly along the tendon and heel. Hold this for 15 to 30 seconds. Switch legs and repeat. Do this exercise at least 2-3 times per leg.
Toe and Heel Walking
Walking on your toes and then on your heels is a simple but effective way to strengthen the muscles in your feet and calves. This exercise is particularly useful for those with fallen arches as it helps build muscle tone and support.
-
Find a flat, clear area where you can walk without any obstacles. Stand straight with your feet shoulder-width apart. Slowly rise onto the balls of your feet, extending as much as you can.
-
Walk on your toes for 15-30 seconds or for a specific distance (like the length of the room). Keep your back straight and distribute your weight evenly on both feet. Return to the starting position, then lift your toes and walk on your heels, maintaining balance as you go.
- Repeat the toe and heel walking cycle several times, ideally 3-5 times. You can include this exercise in your daily routine.
Benefits: Strengthening your feet and calf muscles helps maintain the structure of your arches. It also enhances balance, stability, and flexibility in your feet.
Resistance band exercises
- Choose a resistance band that suits your strength level; softer bands are ideal for beginners. Sit down, with your legs stretched out in front of you. Loop the band around the front of one foot, just above your toes, and hold the other end in your hands or anchor it to something sturdy.
- Pull your toes towards you against the band’s resistance. Hold for 3-5 seconds, then slowly release. Repeat this exercise 10-15 times, then switch to the other foot. This can be done daily as part of your exercise routine.
Benefits: These exercises target foot and ankle muscles, boosting posture, balance, and injury prevention.
Foot Rolling
Foot rolling is a soothing technique using a tennis ball or massage roller to relieve tension and stiffness in the feet. It’s particularly helpful for anyone suffering from fallen arches or foot pain.
- Sit in a chair or on the edge of a bed with your feet flat on the floor. Place the tennis ball or roller under one foot and gently roll it from heel to toe and back. Apply enough pressure for a comfortable massage but avoid any painful spots.
-
Roll for 2-5 minutes per foot, focusing more on areas where you feel extra tension.
Benefits: Foot rolling helps relax tight muscles, boosts circulation, and increases flexibility. It’s great for relieving pain from conditions like plantar fasciitis.
Tips: Relax and breathe deeply while rolling. If you feel sharp or persistent pain, stop and consult a doctor. Foot rolling can be part of a comprehensive foot care plan.
Balance Exercise
- Balance exercises are fantastic for strengthening the muscles that stabilize your feet. Stand on one leg and hold for at least 30 seconds, then switch to the other leg. Repeat this a few times on each leg.