Health Corner

What is Flat Foot?

Flat foot occurs when the navicular bone shifts downward, causing the arch on the inner side of the foot to collapse.
A normal foot has a noticeable arch known as the “medial longitudinal arch,” which provides flexibility and shock absorption when walking or running, helping bear body weight and maintain balance.
In people with flat feet, the arch is flattened and the sole nearly touches the ground when standing. Flat feet are common among children and often improve naturally after the age of ten as the arch develops. However, in some adults, especially with aging or weight gain, flat feet may develop later due to acquired factors.

Why do I have flat feet?

The causes of flat feet can be congenital (present from birth) or acquired (developed later in life).

Congenital causes include:

• Tarsal coalition: fusion of bones such as the calcaneus and talus, often seen in children.

• Congenital ligament laxity: loose ligaments throughout the body, including around the feet, preventing proper arch formation.

• Incomplete arch development before age 8: because tendons and ligaments are still soft, some children appear flat-footed temporarily.

• Genetic factors: those with family members who have flat feet are more likely to develop it.

Acquired causes include:

• Posterior tibial tendonitis: a common cause of adult flat feet due to tendon strain or injury, more frequent in middle-aged women.
  Early signs include inner ankle pain and reduced ability to invert the foot. Without timely treatment, ankle degeneration and permanent deformity may occur.

• Excess body weight: increased pressure on the foot can collapse the arch.

• Lack of exercise: weak foot muscles and ligaments provide poor support.

• Injury: trauma that causes ligament laxity can contribute to flat feet.

What are the symptoms of flat feet?

Flat foot may not cause obvious symptoms initially.
However, when standing or walking for long periods, the flattened arch prevents proper shock absorption and support, leading to strain on joints such as the ankles, knees, and hips.
Common symptoms include:

• Soreness, numbness, or pain in the feet

• Poor stability when walking, with higher risk of injury

• Gait abnormalities such as inward or outward turning of feet, or knock-knees

• Secondary complications: plantar fasciitis, bunions, knee or spinal problems

Treatments and Correction Methods

For children under age 8, flat feet are often physiological because the arches are still developing and ligaments remain soft. Most cases improve naturally after the arch forms.
If symptoms are severe, physical therapy or corrective insoles may be recommended.

For adults, custom insoles may help maintain proper foot alignment and prevent long-term complications. Physical therapy can also strengthen muscles and relieve discomfort. In cases of severe pain, anti-inflammatory medications may be prescribed.
Surgery is only required in rare, severe cases that do not respond to conservative treatment.

How can I prevent flat feet?

1. Foot exercises
Regular foot exercises can help strengthen the feet and prevent flat feet. Activities such as jumping rope and standing on tiptoe enhance muscle and ligament strength in the thighs, calves, and soles.
Stretching the toe flexors and massaging the arch (e.g., pressing the plantar fascia with the elbow) can also help maintain arch flexibility.

2. Choosing suitable footwear
Select well-fitting and breathable shoes with good arch support, slip resistance, and cushioning.
Ensure the heel provides adequate stability to prevent injury, and avoid narrow-toe or high-heeled shoes (heels over 2 inches).

3. Regular check-ups
Children still in growth or individuals who suspect flat feet should have periodic foot assessments or pressure tests to monitor arch development.

4. Healthy lifestyle
Maintain a balanced lifestyle and healthy body weight to reduce stress on the feet and help prevent collapse of the arches.