Flat Feet: Understanding the Impact on Your Body and How Osteopathy Can Help
Written by Osteopath Georgia Hutchinson
Flat feet, also known as "fallen arches," is a condition where the arches of the feet flatten out upon standing, causing the entire sole to come into contact with the ground. This condition can occur in one or both feet and is fairly common. For some, flat feet cause no issues, while for others, they can lead to discomfort or even predispose them to other injuries and musculoskeletal problems.
Predispositions to Injury and Disease in Flat Feet
People with flat feet often experience unique biomechanical challenges that may increase their likelihood of certain injuries and conditions. Here are some common issues that may arise:
Plantar Fasciitis: Flat feet can place excessive strain on the plantar fascia (the band of tissue connecting your heel bone to your toes), leading to inflammation and pain.
Shin Splints: The altered gait (the way you walk) caused by flat feet may increase stress on the shin muscles, which can lead to shin splints, especially in those who are physically active.
Knee and Hip Pain: Flat feet may lead to an inward rotation of the legs, known as “overpronation.” This affects the alignment of the knees and hips, potentially causing discomfort or pain in these areas.
Achilles Tendonitis: The lowered arch may place extra tension on the achilles tendon, heightening the risk of inflammation or tendonitis.
Back Pain: Over time, the altered posture and gait mechanics associated with flat feet can lead to lower back pain or straining.
How Osteopathy Can Assist
Osteopathy offers a holistic approach to managing flat feet, aiming to improve function, relieve discomfort, and support overall mobility. Here are some ways osteopathy may assist individuals with flat feet:
Assessment of Gait: An osteopath can evaluate how your flat feet affect your overall posture and gait. This comprehensive assessment helps identify any potential causes of discomfort and determine if other areas, such as the knees, hips, or lower back, are also impacted.
Manual Techniques for Pain Relief and Mobility: Osteopathic techniques such as soft tissue manipulation and joint articulation may help to release muscle tension, alleviate pain, and improve joint mobility. This can be especially helpful for managing discomfort in the feet, ankles, legs, and back.
Strengthening Exercises: Osteopaths often recommend targeted exercises to strengthen the muscles around the foot and ankle, improving support for the arch and overall stability. These exercises can reduce the likelihood of overuse injuries and improve functional movement.
Education and Self-Management: Osteopaths also provide guidance on footwear choices and home exercises that may support better alignment and reduce strain on the feet and other areas. Properly fitted shoes and orthotics from your local podiatrist may be beneficial for those with flat feet, as they can provide additional support.
Improving Movement Patterns: An osteopath can work with you to optimise your movement patterns, helping to reduce compensatory movements and improve how you walk, run, or perform daily activities. This approach may alleviate strain on the knees, hips, and spine, helping to prevent further injuries.
When to Seek Osteopathic Care for Flat Feet
While many people with flat feet experience no discomfort, it is important to seek advice if you notice pain, discomfort, or other issues in the lower body. Osteopathic care can be particularly beneficial for those experiencing symptoms that interfere with daily activities or limit mobility. Working with an osteopath may help you manage discomfort, prevent further injury, and enhance your functional health.
Georgia's favourite exercises for flat feet
Golf ball on bottom of the foot
Place a golf or tennis ball underneath the base of your foot and roll backwards and forwards.
You can perform this either sitting or standing depending on the amount of pressure you can handle
Perform this for 30 seconds to a minute.
Toe yoga
Lift your big toe up whilst keeping your other 4 toes on the ground.
Repeat this with all 5 of your toes. Eg. try and only lift your little toe up whilst keeping the others down.
Perform 8-10 times on each foot.
Towel Curl
Sit down in a chair placing a towel under your foot.
Use your toes to grip and scrunch the towel towards you.
Perform 8-10 times.
If you are in need of support with flat feet, you can book an appointment with Georgia below. Alternatively, give us a call on 0425 876 929 to discuss your needs.
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