What techniques or strategies can I use to fix my flat feet?
—Submitted byBeth from Winnipeg, Canada
Our Answer
Flat feet is among the most common foot ailments in adults and occurs when the tendons binding the foot together become loose. There are various causes of flat feet, including tendon injuries, neuromuscular disorders, conditions causing extremely flexible soft tissues, and tight achilles tendons (also known as equinogenic flat feet). In rare cases, flat feet may be caused by a condition known as tarsal coalition, which occurs when two or more of the foot’s tarsal bones fuse. Flat feet is, perhaps most commonly, caused by shoes that encourage excessive pronation.
If the underlying cause of flat feet is footwear-related, exercises that return the big toe to its normal anatomical position—that is, splayed away from the second toe—can be helpful. One such exercise is the Big Toe Stretch. Stretching exercises for the Achilles tendon and calf muscles can also be an effective rehabilitative technique, but the effects can, unfortunately, be negated by wearing shoes that possess a design characteristic called heel elevation.
Other helpful ways to address or “fix” footwear-related flat feet include the use of Correct Toes toe spacers and footwear that’s completely flat from heel to toe and is widest at the ends of the toes. The combination of toe spacers and flat, wide, and flexible footwear enables natural arch support and the restoration of a healthy and functional medial longitudinal arch (i.e., the main foot arch).
Indeed, in our experience, we’ve found that wearing toe spacers and men's or women's foot-healthy footwear (i.e., footwear that allows the foot to function as nature intended) provides the foundation for developing strong foot arches and is an integral step in addressing many cases of flat feet. An aligned hallux (i.e., big toe) and a flat support surface work to naturally counteract excessive pronation. This approach should, however, be applied gradually in order to let the musculoskeletal system adapt to the changes occurring as well as to make the jump from conventional to minimalist footwear without issue. This article discusses how to transition to minimalist footwear in greater detail.
Because there are numerous possible causes of flat feet, it’s always best to check with a foot care professional before starting any new routine intended to address this problem.
To learn more about flat feet (including both conventional and natural approaches), please check out this insightful video.
Disclaimer:
The above content is for educational or informational purposes only and is not intended to replace or augment professional medical instruction, diagnosis, or treatment. Read full disclaimer here.
About the Author
Robyn Hughes, ND
Dr. Robyn Hughes is a naturopathic physician, or ND, with a special interest in natural foot health and sports medicine. After completing medical school at the National College of Natural Medicine in Portland, Oregon, Dr. Robyn trained extensively with renowned sports podiatrist and natural foot care specialist, Dr. Ray McClanahan. Dr. Robyn is a co-founder of Natural Footgear, a founding member of the Natural Foot Health Institute, a freelance health writer, and a regular speaker at foot care teaching events. Dr. Robyn lives in Asheville, NC, where she’s an avid road cyclist, trail runner, and yoga student.
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FAQs
Can flat feet be corrected? Flat feet can be corrected by surgery by realigning the bones and repairing or reconstructing damaged ligaments and tendons supporting the arch. However, even surgery cannot always completely or permanently correct flat feet.
Can you correct flat feet? ›
Can flat feet be corrected? Flat feet can be corrected by surgery by realigning the bones and repairing or reconstructing damaged ligaments and tendons supporting the arch. However, even surgery cannot always completely or permanently correct flat feet.
What is the cause of flat feet? ›
Flat feet can be inherited from a parent. Congenitally tight Achilles tendons or calf muscles can cause the foot to compensate by becoming hypermobile in the arch and, consequently, flattening it. Laxity of ligaments. A congenital looseness or hypermobility of the ligaments and muscles can cause flat feet.
Can flat feet be strengthened? ›
He adds that exercise is the best thing you can do for flat feet, as this creates a lot of muscular support to make up for the structural instability that's not there. “The bones and ligaments don't provide the amount of structural support you would like them to,” Bogden says.
How to rebuild arches in flat feet? ›
Toe raises, calf raises, arch lifts, and tennis or golf ball rolls are all ways to strengthen your arches and support ligaments. Furthermore, stretching of your Achilles tendon is of the utmost importance in treating a fallen arch.
Why are flat feet not allowed in the army? ›
This view dates back to the Vietnam War when flat feet would mean people could become delisted from army recruitment. The reason for this is that flat feet cause pain with prolonged standing and running. The good news is this is no longer the case for everyone with flat feet wanting to join the army.
What is the downside to having flat feet? ›
Flat feet are a common cause of general musculoskeletal pain and problems. Your body's balance begins in the feet; when the feet do not provide proper support, it can raise your risk for joint problems caused by poor posture and unnatural gait.
Is flat foot surgery worth it? ›
Flat foot surgery can minimise pain, distribute weight more evenly when you walk or stand and improve your foot's alignment. The flexibility and strength of your foot will gradually get better, so you can return to your usual lifestyle.
Are flat feet permanent? ›
The condition is referred to as pes planus, or fallen arches. It's normal in infants and usually disappears between ages 2 and 3 years old as the ligaments and tendons in the foot and leg tighten. Having flat feet as a child is rarely serious, but it can last through adulthood.
Can flat feet be reversed? ›
Targeted physiotherapy along with regular stretching can be one of the most effective ways to manage flat feet, relieve symptoms and restore the shape of the foot.
The first (and easiest) exercise to add to your routine is wandering around barefoot. Whether you're at home or at the beach, take off your shoes or slippers and just walk. It's a great way to strengthen your feet, ankles, and lower legs and retrain your arches.
Does walking on tiptoes help flat feet? ›
1. Tip Toe Walking: Walk on tip toes. Start by doing it in trainers, but when you get more confident do it in bare feet. It's a fantastic foot, ankle and leg strengthening exercise to the ligaments and muscles.
What happens if you don't fix flat feet? ›
Over time, the tendon that runs along the inside of the ankle and helps support the arch can get weakened or tear. As the severity increases, arthritis may develop in the foot.
Are flat feet genetic? ›
The causes of flat feet are varied. Some inherit the condition from their parents as an isolated trait, this is particularly true for children with hypermobility or “double jointed”. Others develop flat feet as part of another genetic condition. Still others develop the condition over time.
Should you wear arches with flat feet? ›
Flat feet can't be transformed into feet with high arches, nor do they need to be. Start with a low or medium arch (based on whether you have a rigid flat foot or flexible flat foot). Shoe insoles with arch support that is high or extra high may be uncomfortable and give you the feeling of a golf ball in your shoe.
What do flat feet look like? ›
Having flat feet, also known as flatfoot, is a condition where one or both feet have little to no arch. When you stand, the pads of the feet press into the ground. Typically, you can't see an arch in the foot, though sometimes the arch appears when you lift the foot. All babies have flat feet at birth.
Can a flat foot be fixed in adults? ›
If caught early, symptomatic adult acquired flat foot can be corrected by treatment. Most people do not progress to stages III and IV. Stage I - pain and swelling behind the inner ankle without deformity or collapse of the arch. Stage II - pain with flattening and weakness of the arch.
Can flat feet become normal? ›
Children can get flat feet, but they usually outgrow the condition. Adults who develop flat feet usually have an underlying condition that is affecting their feet.
How long does it take to correct flat foot? ›
How long will it take to fix Flat Feet? Structural correction of flat feet can take between 3-18 months. Not all flat feet cases can be corrected, however many can be.
