Flat feet, also known as fallen arches or pes planus is a common problem where the arches of the feet are lower than normal or completely absent. This condition is often asymptomatic and does not require any treatment. However, if the flat feet is causing pain or affect your ability to perform daily activities, there are a number of approaches that can be used. The most common is wearing supportive footwear with arch supports or using custom-made orthotic inserts can help provide stability and alleviate discomfort. These devices help to support the arches and distribute weight evenly across the feet. A physical therapist can design a specific exercise program to strengthen the muscles and tendons in your feet and legs. These exercises may include stretching, range-of-motion exercises, and strengthening exercises to improve foot and ankle stability. Choosing appropriate footwear with good arch support and cushioning can make a significant difference. Look for shoes that have a firm midsole and a supportive arch. Avoid high heels and shoes with minimal support. Maintaining a healthy weight can reduce the stress on your feet and minimize discomfort. If you experience pain or swelling in your feet, resting and applying ice packs can help reduce inflammation.
Over-the-counter medications like ibuprofen or naproxen can help alleviate pain and reduce inflammation. However, consult a healthcare professional before using them, especially if you have any underlying medical conditions. You can perform specific foot exercises to stretch and strengthen the muscles in your feet. Examples include toe curls, arch lifts, and towel scrunches. Consult a physical therapist or podiatrist for guidance on the most appropriate exercises for your condition. In some cases, taping or bracing the feet may provide temporary relief and support by helping to lift the arches and redistribute pressure. In rare cases where conservative measures are ineffective and severe symptoms persist, surgical intervention may be considered. However, this is typically reserved for cases of significant pain or functional impairment.
The most important issue with flat feet is to determine what is causing the flat foot or lower arch. The cause of those will help decide which is the most appropriate treatment option is. It is also crucial to determine if the flat foot is actually the cause of the symptoms that you may be experiencing. Just because you have flat feet and foot pain does not mean that it is the cause of the symptoms.