Flat feet don't need treatment and are usually painless.Flat feet can cause foot or leg pain, as well as knee and ankle problems in some people.Flat feet are normal in infants and toddlers.Flat feet can occur if your arches never form or collapse because of an injury or a medical condition, according to researchers.You may be able to relieve the pain caused by your feet.
Step 1: Flat feet in children are normal.
It is normal for kids to have flat feet at least until the age of 5 years because it takes time for the bones, ligaments and tendons in the underside of the foot to form a supportive arch.If your child has flat feet, don't worry, they will grow out of it, so no need to seek treatment or try to fix it.To determine flat feet, do the flat surface test.Step onto a dry surface and see your footprints.Flat feet are caused by the entire surface of your foot being discerned from the print.A person with normal arches has a crescent of negative space on the inside of their footprint due to lack of contact with the surface.Children's flat feet don't cause pain.
Step 2: Flat feet can be caused by tight muscles.
There is too much pressure on the front of the foot because of a tight Achilles tendon.The calf muscles are connected to the heel.When it's too tight, it causes the heel to lift off the ground too early, causing tension and pain under the foot.The foot becomes flat while standing, but remains flexible.Aggressive stretching or surgery are the main treatment options for flexible flat feet with a congenitally short Achilles tendon, which are explained in more detail below.Other symptoms of flat feet include: calf, knee and/or back pain, swelling around the ankles, difficulty jumping high or running fast, as well as arch and heel pain.
Step 3: Flat feet are caused by bone defects.
There is no arch on a rigid, inflexible flat foot.It's considered a "true" flat foot because the shape of the foot underneath remains the same regardless of activity.This type of flat foot is usually caused by bone malformations or fusions that prevent the arch from forming in childhood.This type of flat foot can be found from birth or acquired in adulthood due to a foot injury or disease.A rigid flat foot can cause more symptoms.The most resistant to accommodative therapy are the rigid flat feet.
Step 4: Flat feet are acquired by obese people.
Another kind of flat feet is often referred to as adult-acquired, but it is usually due to over stretching the calf muscle along the inside of the ankle and it ends within the arch.The arch's most important soft tissue is the tendon.If unsupportive footwear are worn, the most common cause of posterior tibial tendon overstretching is having to support too much weight for too long.Flat feet can occur in only one foot after a broken ankle or foot.Losing weight is often the key to fixing adult-acquired flat feet.
Step 5: Wear shoes that are supportive.
Regardless of the type of flat feet you have, wearing shoes with good arch support is going to provide at least some benefit, and it could possibly provide total relief of your foot, leg or back symptoms.Try to find a shoe with arch support, a roomy toe box, firm heels and a flexible sole.Supporting your arches can help decrease tension in the tendons.Don't wear shoes with heels higher than 2 1/2 inches because it leads to short and tight Achilles tendons.Too much pressure on the heel is the reason why wearing shoes that are elevated in the heels is not the answer.If you want to get fitted for shoes by a trained salesperson later in the day, your feet are at their largest due to swelling and slight compression of your arches.
Step 6: Get a custom made pair of shoes.
If you have flexible flat feet and spend a lot of time standing, then consider a pair of custom made shoe orthotics.Orthotics are shoe inserts that support the arch of the foot and promote better balance while standing, walking and running.It is possible to reduce the likelihood of problems developing in other joints with the help of orthotics.Orthotics and similar supports can't reverse structural deformities of the foot or reconstruct an arch over time.Podiatrists, as well as some of the other health professionals who make custom orthotics, are included.It is often necessary to take the factory insoles out.Off-the-shelf orthopedics are less expensive and may provide adequate arch support if you have health insurance.When compared to custom orthotics, they have been shown to be equally effective.
Step 7: If you're too heavy to lose weight.
Losing weight can have a number of health benefits, including taking the pressure off the bones, ligaments and tendons of your feet, as well as providing better blood flow to the area.Losing weight won't reverse rigidly flat feet, but it will positively impact other types.If you're only a mild exerciser, you can still lose weight if you consume less than 2,000 calories a day.If you consume less than 2,200 calories a day, most men will lose weight on a weekly basis.Many obese people have flat feet and tend to over-pronate their ankles, which leads to a knock-knee posture.During the late stages of a pregnant woman's life, fallen arches can occur, but they go away after the baby is born.Lean meat, poultry and fish, whole grains, fresh veggies and fruit, and drink lots of water can help you lose weight.Soft drinks such as soda pop should be avoided.
Step 8: Try to get some physical therapy.
If you have some flexibility in your feet and they are not rigid, then you should consider some form of rehabilitation.A physiotherapist can show you specific stretches and exercises for your feet, which can help to restore your arch and make it more functional.It takes 3-6x per week to positively impact chronic foot problems.A common stretch is placing your hands against a wall with one leg extended behind you in a lunge-like position.To feel a stretch above your heels, keep your foot flat on the floor.Hold for 30 seconds and repeat five to 10 times daily.A temporary artificial arch can be provided by taping your foot with sturdy tape.Inflammation and pain in the arches of the feet can be treated with therapeutic ultrasound.
Step 9: It's a good idea to consult a podiatrist.
A foot specialist is a person who is familiar with all conditions and diseases of the feet.If your flat feet are congenital or acquired as an adult, you will be examined by a podiatrist.They will look for bone trauma with the help of x-rays.Depending on the severity of your symptoms and the reason for your flat feet, the podiatrist may recommend simple palliative care (rest, ice and anti-inflammatories during flare-ups), orthotic therapy, casting or bracing the foot, or some form of surgery.Women are four times more likely to be affected by adult-acquired flat feet than men.X-rays are great for seeing bones, but they are not good for soft tissue issues.More complex surgeries are typically the domain of orthopedic surgeons, while your podiatrist is trained for relatively minor operations of the feet.
Step 10: Discuss surgical options with your doctor.
If your flat feet are causing you a lot of problems and not helped by supportive shoes, orthotics, weight loss or intensive physical therapy, then ask your family physician about potential surgical options.Your doctor can use a variety of scans to get a better idea of the soft tissues of your foot.If there is an abnormal fusion of two or more bones in the foot, then surgery recommendation is highly likely.It is recommended to have surgery to shorten or reduce the size of the anterior tibial tendons.If surgery is required, you will most likely be referred to an orthopedic surgeon by your family doctor.Surgeons operate on one foot at a time so that they don't incapacitate the patient and impact their lives too much.Failure of bones to heal, infections, reduced ankle / foot range of motion, and chronic pain are possibilities from surgery.Depending on the procedure and whether bones need to be broken or fused, recovery times can last several months.Diabetes, osteoporosis, rheumatoid arthritis, and laxity diseases are some of the contributive factors for flat feet.