How To Prevent Your Flat Feet From Getting Worse

About two out of every ten people have flat feet. For some, this structural condition isn’t an issue. However, others experience significant discomfort that can worsen as their feet continue to flatten. 

At Ankle & Foot Doctors of New Jersey, Machli Adrien, DPM, Aamir Ahmed, DPM, and Jay Bhuta, DPM, have helped countless patients manage flatfoot pain and prevent the condition from worsening. They evaluate your gait and alignment to establish tailored care plans at their offices in Millburn, Westfield, and Livingston, New Jersey.

Here’s what they want you to know about flat feet.

Why flat feet can continue to worsen 

Many adults are born with low arches, while others acquire flat feet later in life as their arches slowly collapse. 

A primary cause of adult-acquired flat feet is the weakening or tearing of the posterior tibialis tendon, which runs along the inside of your ankle and provides the main support for your arch. When this tendon experiences chronic inflammation or wear and tear, it fails to hold up your midfoot architecture.

Several risk factors accelerate the flattening process, including:

• Carrying excess body weight: The constant downward pressure on your soles strains the ligaments and tendons. 

• Aging: Your tissues naturally lose flexibility and strength over time. 

• Systemic health: This includes conditions such as diabetes or rheumatoid arthritis that can degrade the structural support of your joints, increasing the likelihood that your arches will flatten further.

If you don't take steps to manage your flat feet, the structural changes won't remain isolated to your soles. 

The hidden risks of ignored fallen arches

Flat feet can cause a chain-reaction of problems. Poor alignment from flat feet changes your gait, often resulting in radiating aches in your knees, hips, and lower backFlat feet often cause pronounced ankle instability, which forces your heels to point outward and your ankles to roll inward. This improper inward rolling, known as overpronation, causes a chain reaction of mechanical stress throughout your entire lower body.

When your ankles roll inward, your lower leg bones twist with every step you take. This structural misalignment pulls your knees and hips out of their natural tracking paths, often resulting in chronic joint discomfort. 

Without timely intervention from our experts, chronic overpronation from neglected flat feet can also lead to secondary structural complications, including Achilles tendinitis, severe heel pain from plantar fasciitis, and hammertoes.

How to protect your arch structure daily

Our experts can recommend several strategies to reinforce your foot structure and protect your alignment.

• Custom orthotics: Custom-designed orthotics don't permanently alter your bone structure, but they successfully absorb daily impact and relieve stress on your posterior tibialis tendon.

• Wear supportive footwear: Avoid flat sandals, flimsy slip-ons, or walking barefoot, especially on hard floors. Choose structured shoes with stable heel counters and built-in arch support.

• Perform targeted stretches: If you have flat feet, you likely have a shortened Achilles tendon. Regular calf and heel stretching exercises help alleviate the upward pull on your heel bone.

• Manage your weight: Reducing the physical load on your feet minimizes the daily strain placed on your delicate lower-body ligaments.

• Over-the-counter anti-inflammatory medications: If your flat feet cause pain or inflammation, you may be able to manage it with over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. 

In rare instances, surgery may be recommended to correct your flat feet. For flat feet and all your foot care needs, call Ankle & Foot Doctors of New Jersey or request an appointment via the online booking tool.