The arches of the foot are a crucial component of our foot structure, playing a significant role not only in our gait and balance but also in the posture and health of our pelvis and spine. When there is an issue with the foot arch, especially a collapse, it is essential to take timely measures to restore its normal shape. This article will delve into the function of the foot arch, the negative impacts of a collapsed arch, the causes behind it, and methods for fixing the arch.
How to self-check for a fallen arch?
To determine if your foot arch has collapsed at home, you can follow these simple self-assessment steps:
- Wet footprint test:
- Stand barefoot and wet the soles of your feet.
- Find a piece of newspaper or white paper and step on it with normal pressure.
- Observe the footprint left behind, paying special attention to the inner side of the foot for any water marks. If the arch part of the foot almost or completely touches the ground while standing, it may indicate a collapsed foot arch.
- Observe in non-weight bearing and weight bearing states:
- In a non-weight bearing state (i.e., feet off the ground), check if there is an arch present.
- In a weight-bearing state (i.e., feet on the ground), observe the arch again.
- If there is an arch when not bearing weight, but it lowers or disappears when bearing weight, it may be an acquired flat foot. If there is no arch in both states, it may be a congenital flat foot.
What are the negative impacts of a fallen arch?
Fallen foot arches can lead to a range of negative effects, including:
Pain and discomfort: Fallen arches may result in foot pain, swelling, and stiffness, affecting the comfort of walking and standing.
Joint issues: Fallen arches can increase the load on the knees, hips, and spine, which can exacerbate the wear and tear between joints, potentially leading to chronic joint pain and arthritis.
Postural problems: Fallen arches can affect the overall body posture. When you often sit crookedly or stand with your weight predominantly on one foot, your body's center of gravity shifts, causing uneven force distribution on the muscles on either side of your body. This can easily lead to issues such as spinal curvature and pelvic tilt, which in turn can result in lower back pain, sacroiliac joint pain, and numbness in the legs.
Increase the risk of sports injuries: When you lose your foot arch, there is a high likelihood that your knees will rotate inward during movements such as walking, running, or squatting. This misalignment from the feet to the pelvis can increase the risk of injuries to the knees, pelvis, and lower back.
Uneven legs: Losing the foot arch can cause your knees to rotate inward, which over time may lead to abnormal leg shapes like X-legs. This not only makes you more prone to fatigue during physical activities but also affects your appearance, especially when wearing skirts or shorts in the summer, as the issue becomes more visible.
What are the causes of a fallen arch?
The causes of a collapsed foot arch are varied and include:
Congenital factors: Some people are born with flat feet or naturally have weaker muscles in the lower legs and feet.
Insufficient muscle strength: Weakened foot muscles may fail to maintain the normal shape of the arch. Long-term lack of exercise, prolonged sitting, and other factors can lead to a decrease in foot muscle strength.
Improper shoes: Wearing flat shoes without arch support, high heels, or shoes that squeeze the toes can deprive the foot of the space needed to exert force, causing the arch to gradually fall.
The majority of fallen arches can be addressed by wearing appropriate shoes, using orthotic inserts, and foot muscle exercises. These methods can help to improve foot function, alleviate symptoms, and prevent potential complications.
How to fix a fallen arch?
To address the issue of a fallen arch, we can take the following measures to restore it:
- Choose the right shoes
Orthopedic or athletic shoes: Opt for orthopedic or athletic shoes that offer arch support, providing the necessary stability and support for the foot arch.
Avoid flat and high heels: Try to minimize the duration of wearing flat shoes or high heels to prevent further damage to the foot arch.
Wide toes box: Avoid purchasing shoes that have a narrow toe box, which can squeeze your toes. A wide toe box allows your toes to move freely, encouraging the use of your foot muscles.
- Exercise the foot muscles
Heel stretches: Stretching the muscles at the back of the lower leg can increase the mobility of the foot.
Tennis/golf ball rolls: Sit on a chair with a tennis or golf (or another firm ball) under your foot. Applying some pressure while rolling the ball back and forth can help relax the muscles and fascia of the foot, aiding in the recovery of muscle elasticity.
Calf raises: While standing, lift your heels as high as you can. You can use a chair or wall to help support your balance. Do 2–3 sets of 15–20 repetitions.
Towel curls: Sit in a chair with a towel under your feet. Root your heels into the floor as you curl your toes to scrunch up the towel. Do 2–3 sets of 10–15 repetitions.
Toe curls: This can be done while sitting or standing. Press your foot against the ground, lift your toes. It can increase the flexibility of the metatarsophalangeal joints, while also promoting the contraction of the plantar fascia. Do 2–3 sets of 15–20 repetitions.
In summary, the foot arch plays a significant role in overall health and movement efficiency. When a foot arch collapses, it's important to promptly identify the cause and take effective measures to restore its normal shape. By selecting the appropriate footwear and exercising the foot muscles, we can effectively improve the issue of a collapsed foot arch and regain a healthy foot condition.
