The human body is a wonderful system, with its elements perfectly interconnected, while interacting with each other and a system as a whole. When an injury or change occurs at any point, it leads to a modification of the overall system. If this alteration happens in our feet, affecting the stable support structure of our entire body and the body attempts to counterbalance this by correcting all elements of the skeletal system. This means that the statics of the bones and joints of the knee, hip, and spine also altered. We perceive this as some musculoskeletal problem. Therefore, preventing and treating flat feet is much more important than we might initially think.
It is crucial to understand the healthy functioning of the sole!
First, let’s clarify what flat feet are, often confused with collapsed ankle. Not without reason. The structure of the sole is a perfect support system. Due to its arched design, it can effectively stabilize and support our entire body both at rest and during movement. Similar to buildings, where the arch is one of the best statically load-bearing systems, our feet rely on two “arches” for stable weight distribution. One arch raises slightly along the longitudinal axis of the sole, and the other crosses (transversely) at the base of the toes.
As a result, our foot relies on three fixed points on the ground:
- under the metatarsals of the big toe and little toe,
- on the heel bone,
- additionally, these are supported by the toes.
Muscles, ligaments, and tendons stabilize and simultaneously make these double arches flexible, allowing for walking, running, etc. During healthy walking, we reach our heel without stumbling, and the slight, temporary, elastic flattening of the foot arch (i.e., conforming to the ground/shoe) facilitates a smooth roll through our sole.
What does flat feet mean?
Transverse Arch Collapse and Ankle Collapse
We talk about flat feet when the arch of the foot has flattened in a crosswise direction, visually similar to the wide webbed feet of a duck; this is technically referred to as transverse arch collapse. This usually goes hand in hand, often as a consequence (given that in this perfectly structured system, everything is interconnected) with the sagging of the longitudinal arch and, as a result, a displacement of the ankle in some direction. In such cases, the heel bone tilts somewhere, and as a consequence, the ankle also tilts in some direction – this is called ankle collapse. This complex disorder, in which the significant reduction of arches leads to the elongation of ligaments, the rearrangement of bones, and a change in the direction of muscle tension, is collectively referred to as flat feet.
Consequences of collapsed arches
Obviously, a foot with such deformities undergoes an unrealistic amount of pressure, is no longer capable of ideal weight distribution and load-bearing, and cannot roll optimally during walking.
- Flattening of the transverse arch results in disproportionately large stress on the surrounding bones, joints, and soft tissues, leading to more severe deformities in the foot, such as bunions and hammer toes. These are not only painful deformities that greatly hinder wearing shoes but also further worsen the static support of the body.
- Flattening of the longitudinal arch and the sinking of the ankle, as well as the change in its angle, not only directly affect the structure of the foot but also impact the entire skeletal system: in such cases, the knee also rotates slightly inward, causing a pathological change in the position of the hip, pelvis, and thus the entire spinal column. Flat feet can be found among the root causes of various postural issues, knee and back pain, and even headaches.
Due to the flat feet the collapse of the transverse arch disrupts the body’s statics, which may result in knee pain occurring even during sports activities.
As a result of all these changes in the skeletal system, all of our joints (ankles, knees, lower back, hips, and vertebrae) undergo extreme stress, leading to pathological wear due to friction resulting from incorrect posture. And this serves as a fertile ground for various musculoskeletal disorders, including joint wear, inflammation, ligament issues, and muscle tension.
Causes of flat feet
The arch structure of the foot develops in the early years of our lives; just think of the adorable little feet of infants or the wet footprints of toddlers taking their first steps: they are still almost flat in one piece. Flat feet can result from either the improper development of the arch from the beginning or the later deformation of our feet.
This may be caused by:
- genetic predisposition, loose ligaments,
- insufficient barefoot walking on uneven surfaces as a small child,
- sedentary lifestyle with lack of physical activity,
- inappropriate footwear,
- overweight.
Prevention of flat feet
It is particularly crucial for young children, but adults should also pay attention to these:
- shoes with good anatomical design,
- walking barefoot on uneven surfaces as much as possible (sand, pebbles, grass, soil),
- foot exercises.
For adults with already developed issues, wearing ankle support that stabilize the ankle is recommended during prolonged and intense physical activity to further alleviate excessive strain.
