Flat feet (also known as Pes planus) in women means there is a very low or absence of arches in their feet. In this condition, while standing, the whole sole touches the ground. It’s a common and usually painless condition; however, it can sometimes cause tired or achy feet, particularly after standing or walking a lot. Flat feet in women may be present from childhood or develop later in life due to changes in tendons (tissue that connects muscle to bone).
Common Flat Feet Causes in Women
Here are the 13 common causes of flat feet in women:
- Women born with flat feet
- Tendon injuries or swelling
- Broken bones in the foot
- Rheumatoid arthritis (inflammation in the joints)
- Nerve damage, mainly due to diabetes
- Aging-related ligament/tendon weakening
- Obesity causes strain in the feet
- Pregnancy causes ligament looseness
- Genetic factors
- Family history
- Neurological or muscle diseases, such as cerebral palsy
- Bone development abnormality
- Fusion in the foot
Read Also: Flat Feet in Kids: What Parents Need to Know
Why are Foot Arches Important?
The small arches of your feet that you don't even notice are important because:
- They act like natural springs.
- Help in weight distribution.
- They absorb shock when you walk or run. So that each of your steps is softer and less tiring.
- They store and release energy, ensuring you move forward smoothly.
- They provide support to your body weight.
- Help you walk upright comfortably.
Additionally, foot arches in women help the feet adapt to uneven ground. They safeguard important nerves and blood vessels in the soles.
Read Also: Common Pediatric Surgeries Every Parent Should Know About
What are the Different Types of Flat Feet or Pes Planus?
The 4 different types of flat feet are:
1. Flexible Flat Foot (the Most Common Type)
When you are not standing, it seems like there is an arch, but it disappears as soon as you stand.
2. Rigid Flat Foot (Rare & Painful)
There is no arch whether sitting or standing. In this condition, it is tough to flex your feet up and down or side to side.
3. Congenital Flat Foot
There can be a birth defect that prevents the feet from developing arches. Some hereditary connective tissue issues can make the arches too weak to hold up.
4. Acquired flat foot (fallen arches)
It is also called progressive collapsing foot deformity. This condition develops in adulthood when natural arches collapse over time.
The Impact of Flat Feet on Women’s Bodies
Flat feet can have the following negative impacts on the female body:
- Lower foot function.
- Pain and inflammation, particularly in the heel (Plantar Fasciitis).
- Inflammation and pain in the back of the ankle (Achilles Tendonitis).
- Toes become misaligned (Bunions and Hammertoes).
- Difficulty in walking and standing.
- Increased foot pain and fatigue.
- Increased lower back pain.
- Reduce the overall quality of life because of poor foot health and mobility.
- Higher body mass index (BMI) and larger foot size contribute to troubling symptoms.
- Balance and stability go off track, increasing the risk of falls.
- The condition may be associated with comorbidities.
- Negatively impacts on day-to-day activities.
- Footwear comfort and fit become challenging
Case Study 1: A 45-Year-Old Female with Chronic Knee Pain
A 45-year-old woman had knee pain worsening over 5 years, and she was facing difficulty in walking long distances. After a proper diagnosis, it was found that she had early osteoarthritis in both knees. The doctor conducted a physical examination and found she had flexible flat feet, forcing her feet to roll inward while walking.
She hadn’t used any foot supports before. But thankfully, after getting custom shoe inserts and engaging in special physical therapy, her knee pain eased a lot. Finally, she could walk better and with less discomfort.
The Flat Feet Diagnosis
The following are the diagnostic methods of flat feet:
1. Physical Examination
This includes:
- Visual Inspection
- Palpation
- Range of Motion Assessment
- Functional Tests
- Navicular Drop Test (measures the change in height of the navicular bone when moving from a non-weight-bearing to a weight-bearing position)
- Too Many Toes Test (observing the patient’s toes while standing)
2. Gait Analysis
This includes:
- Visual Gait Analysis (Foot Strike Pattern, Pronation/Supination, and Knee and Hip Alignment)
- Instrumented Gait Analysis (Force Plates and Motion Capture Systems)
3. Imaging Techniques
This includes:
- X-ray
- Magnetic Resonance Imaging (MRI)
- Ultrasound
Treatment for Flat Feet
Before starting the flat feet treatment, it is crucial to differentiate between flexible and rigid flat feet. This is to ensure you receive appropriate treatment and management.
To effectively manage flat feet, it requires a multidisciplinary approach is required. Treatment strategies range from conservative methods to surgical interventions for more severe cases.
The following is the comprehensive treatment for flat feet.
1. Footwear Modifications
It provides adequate support and cushioning to help reduce symptoms and prevent further complications.
Key features to look for in footwear include:
- Arch Support
- Cushioning
- Stability Features
- Avoiding High Heels
2. Orthotic Devices
These are a cornerstone of treatment for flat feet, designed to provide support, improve foot function, and reduce pain.
There are two primary types of orthotics:
- Functional Orthotics (custom-made devices)
- Accommodative Orthotics (softer and more cushioned)
3. Physical Therapy
It plays a crucial role in managing flat feet, especially for people experiencing pain or functional limitations.
Key components of physical therapy may include:
- Strengthening Exercises
- Stretching Exercises
- Balance and Proprioception Training
- Gait Training
4. Lifestyle Adjustments
These may include:
- Maintaining a healthy weight
- Engaging in low-impact activities, such as swimming or cycling
- Returning to physical activity, it’s crucial to increase activity levels gradually to avoid overuse injuries
- Incorporating rest days and cross-training
5. Surgical Interventions
When conservative management fails to alleviate symptoms and when significant structural deformities are present, surgical intervention becomes necessary.
Common surgical procedures are:
- Osteotomy
- Tendon Transfer
- Fusion Surgery
- Subtalar Joint Fusion
6. Rehabilitation Post-Surgery
Post-surgery rehabilitation is crucial for optimal recovery and successful outcomes of surgical treatments:
These may include:
- Gradual weight-bearing
- Physical therapy
- Regular follow-up appointments are necessary to monitor healing
7. Ongoing Assessment and Follow-Up
Regular monitoring allows healthcare professionals to:
- To monitor the outcome of the treatment.
- To avoid worsening of symptoms (if it happens).
- To avoid potential issues from turning into more complex problems.
Best Shoes for Flat Feet in Women
If you are looking for the best shoes for flat feet for women. Then do consider the following 5 qualities:
- Good arch support
- Cushioning
- A firm heel counter
- A wide toe box
- Durable soles with good traction
Exercises for Flat Feet
Ask your doctor for the best exercise for flat feet. These exercises are based on the types of flat feet you have; some of the exercises are:
- Heel stretches
- Tennis/golf ball rolls
- Arch lifts
- Calf raises
- Stair arch raises
- Towel curls
- Toe raises
Do Insoles Really Help Flat Feet?
The best treatment is decided by your doctor. It is found that using foot orthotics (custom shoe inserts or insoles) can improve gait and increase the range of motion in women with flat feet.
Key Takeaways!
Flat feet in women can negatively impact day-to-day activities. It can lead to foot pain, lower back pain, fatigue, and imbalance. But the good news is that the proper diagnosis and customized treatment, such as supportive shoes, orthotics, and physical therapy, can improve comfort, prevent complications, and maintain mobility and quality of life. Hence, visit your orthopedic doctor for early care and avoid worsening symptoms.
Some of the flat feet pain relief tips are:
- Wear recommended supportive shoes.
- Use prescribed custom orthotic inserts.
- Do regular foot and calf stretching exercises.
- Massage the foot arch and calf muscles.
- Apply ice packs to decrease swelling after activity.
- Maintain a healthy weight.
- Do not stand or walk for long periods without any breaks.
- Seek help from a doctor for personalized exercises and treatment.
+91 8828828100
Previous
Next
