Flat Feet And Solution

Flat feet as a problem has gripped humans like no other. According to studies, around 30% of the Indian population has flat feet. If you are part of that crowd and looking for a long term solution, this blog is for you.

Why Do Flat Feet Occur?

The first thing to understand is that flat feet can be of two types -
1. Natural (by birth)
This is the case where a person is born with a flat foot. In most cases, this is genetic and will not cause any pain or issues.
2. Adult acquired flat foot
This is when our lifestyle, and muscle weakness causes the foot to flatten over time. The major muscle involved here is the posterior tibial tendon that is responsible for pronation and supination of the arch muscle. Another major muscle involved here is the big toe. Proper engagement of the big toe is super important for arch health.

When Can I First See Signs Of Flat Foot?

First and foremost. As kids, all of us have flat feet. Up to the age of 4-5 years, all kids have flat feet, or no visible arch at least, so there is no need to worry about that.

A flat foot by itself is not a problem. It is only when you cannot control your muscle contraction, and cannot move between being flat or creating an arch do you need to take steps to strengthen it.

Foot pain is another way to obviously understand that the arch muscle is not strong enough to support your weight. Unless you have gained weight immediately, it might be a sign of weakening arch muscles as well.

Calluses under the foot and on the outside of your big toe is a sign to understand an unnatural shift of body’s balance.

Any of these signs and it is time to start working.

What To Do For Flat Foot?

The first and foremost thing is to stay away from highly cushioned and arch support shoes.
As people in pain, your first instinct would be to manage it, and rightfully so. A doctor would also probably recommend highly cushioned shoes and arch support for pain management. While short term, they may seem to be working, in the long term, they don’t help you in any way. An arch support locks your arch in one position. Without any movement, there is no pain, but also, there is no scope of improvement.

For reference, if you had a broken arm, you would put it in a cast temporarily for further damage control, but eventually you would take it off and work towards building the muscle slowly.

That is how the arch is as well. You need to load the arch, and exercise regularly for it to be stronger and go pain free forever, instead of slapping on a gel like support for life.

Another reason why your foot may be flat is because of limited big toe mobility. Big toe, when not used properly leads to a lengthened and flat foot. In most cases, this will be seen if you wear extremely narrow shoes. This leaves your big toe compromised and in a position where you cannot really use it.

It is important to wear wide and foot shaped shoes to gain back your big toe function and mobilize the arch as well. 

We have created a Big Toe Mobility Guide that you can get here.

Conclusion

All in all, flat foot like all major muscle imbalances is a temporary issue that can be solved with exercise. Any doctor that recommends any additional product for life, should not really be listened to. 
Wear shoes that allow you to actually use your muscles and train them over time. Comfort kills the opportunity for you to be stronger.

Keep Moving. Stay Healthy.