Do You Need Arch Support For Flat Feet?

Flat feet, a condition where the arches of the feet are flattened, allowing the entire bottom of the foot to touch the ground when either standing or sitting, is a common concern that affects about 8% of the US adult population.

Whether born with this foot structure or developed over time due to various factors like age, weight, or injury, individuals with flat feet can experience discomfort and might wonder about the potential benefits of arch support.

This article will look to unravel the mysteries of arch support for flat feet: from understanding the condition itself, examining the role of arch support, to navigating the array of solutions available.

Understanding Flat Feet: Causes and Symptoms

Flat feet, or "fallen arches," are a condition that can stem from various causes, ranging from genetics to lifestyle factors, and manifests through a distinct set of symptoms that affect daily activities and overall foot health. Understanding these causes and symptoms is crucial for anyone seeking to manage the condition effectively, especially when considering solutions like arch support.

Causes of Flat Feet

The development of flat feet can often be traced back to one of several key factors:

• Genetics: A primary factor for many, flat feet can be inherited from one's parents. If flat feet run in the family, individuals may be more prone to developing this condition.
• Age: As we age, the natural wear and tear on our bodies can affect the tendons in our feet, particularly the posterior tibial tendon, which supports the arch. Deterioration of this tendon over time can lead to flat feet.
• Weight: Carrying excessive weight puts additional strain on the arches, potentially leading to their collapse.
• Injury: Injuries to the foot or ankle can damage the structural components that support the arch, leading to flat feet.
• Medical Conditions: Certain medical conditions, such as rheumatoid arthritis, cerebral palsy, or diabetic neuropathy, can weaken the muscles and ligaments in our feet contributing to the collapse of the arch.

Symptoms of Flat Feet

Individuals with flat feet may experience a range of symptoms, including pain in the arch and heel areas, inward rolling of the ankle (overpronation), and swelling on the bottom of the feet.

Not all individuals with flat feet experience any pain or discomfort. This commonly occurs for individuals that were born with flat feet. Since the root cause for the flat feet is not from deterioration of the foot’s ligaments or muscles, the foot’s natural shape is able to support the body without any discomfort. If you are not experiencing any discomfort but have flat feet, the use of supportive products may not be necessary. You can consult with a medical professional to determine what is necessary for your foot shape.

The Role of Arch Support in Managing Flat Feet

Arch supports are designed to mimic the natural arches of the foot, providing a foundational platform that anatomically positions the foot to redistribute pressure across the feet evenly, alleviate discomfort, and enhance stability. For individuals experiencing pain or discomfort from flat feet, introducing arch supports can significantly impact their daily comfort and overall foot health.

A pivotal aspect of arch supports is their ability to improve foot mechanics. Properly supported arches can enhance the foot's shock-absorbing capabilities, reducing the impact on joints higher up in the kinetic chain, like the knees, hips, and lower back. This improved efficiency can not only diminish pain and discomfort but also potentially improve posture and gait, offering wide-ranging benefits beyond the feet themselves.

In a study published on the National Library of Medicine, the use of arch supports benefited individuals with flat feet by reducing stance time, improving shock absorption at the heel, enhancing toe propulsion on various terrains, and distributing contact area across the foot. The findings suggest using arch support to restore elastic foot arch function.

While they are not a cure-all solution and should be considered part of a comprehensive approach to foot health, their benefits for individuals with flat feet are undeniably significant. As always, it's recommended to consult with a healthcare professional for personalized advice and to determine the best course of action for your specific needs.

Types of Arch Support Solutions for Flat Feet

When choosing an arch support solution for your feet, you will be presented with numerous options from over-the-counter full-length insoles to arch support inserts. For more severe flat feet, a custom orthotic may be prescribed by your podiatrist or pedorthist.

To determine the best for your feet, you may want to try a few different options for your comfort level, activity usage, and the severity of the flat feet.

Generally, the level of support needed for flat feet is a low-profile arch support with semi-rigid stiffness. However, this can vary depending on the individual’s foot shape and specific needs.

Over-the-Counter Inserts

Over-the-counter (OTC) arch supports are widely accessible and designed to fit a broad range of foot shapes and sizes. These inserts can be trimmed to fit in your shoes and help lift your arch to redistribute pressure across the foot. These inserts can come in various levels of rigidity and cushioning and can be made of different materials, from gel to memory foam.

For flat feet, an insert with a low-profile arch support and medium firmness is ideal to provide a subtle lift without overextending the foot’s natural shape. This gentle support helps encourage a more natural foot alignment without causing discomfort. These types of inserts are a cost-effective solution for individuals seeking relief from foot pain due to flat feet.

Custom Orthotics

Custom orthotics, designed specifically for an individual's foot shape, provide a higher level of support compared to OTC options. A study published in the Journal of Foot and Ankle Research indicated that custom orthotics could significantly improve comfort and function in individuals with flat feet, although they come at a higher cost. This option may not be necessary for everyone with flat feet. Custom orthotics are custom made following a podiatrist's assessment of the foot's structure, ensuring a perfect fit and targeted support for your foot shape.

Supportive Footwear

Investing in shoes designed for flat feet can also make a significant difference. These shoes are engineered with built-in arch support and a structured design to stabilize the foot. Many orthopedic styles come standard with arch supports targeted for flat feet. Also, many of these styles have a removable insole option to accommodate OTC inserts or custom orthotics if necessary.

Pros and Cons of Using Arch Support for Flat Feet

While arch supports stand out as a pivotal solution for many with flat feet, like many interventions, they can have their own set of advantages and drawbacks. A balanced look at these can help individuals make informed decisions about incorporating arch supports into their foot care regimen.

Benefits of Using Arch Supports for Flat Feet

Improved Comfort and Stability

One of the benefits of using arch supports is enhanced comfort and stability. There may be a “break-in” period if you are not used to this type of support. Start with wearing arch supports for shorter periods before wearing all-day. Eventually, the added support can make activities such as walking or standing for long periods more bearable.

Prevention of Further Foot Issues

Arch supports can also play a preventive role. By providing the necessary support to the arch, they can help prevent the progression of flat feet and the development of related issues, such as plantar fasciitis, overpronation, and knee problems.

Enhanced Physical Performance

For athletes or physically active individuals, arch supports can lead to improved performance. By aligning the foot correctly, they can improve posture and biomechanics during physical activity, potentially enhancing efficiency and reducing fatigue.

Drawbacks of Using Arch Supports for Flat Feet

Adjustment Period and Discomfort

Introducing arch supports to one’s daily routine can require an adjustment period. Some individuals might experience discomfort or even pain as their feet adapt to the new support structure. This is particularly true for custom orthotics, which are tailored to an individual's foot shape and might exert pressure on areas unaccustomed to support.

Dependency Over Time

There's a concern that prolonged use of arch supports can lead to dependency, meaning the muscles and ligaments in the foot might weaken due to the constant external support, reducing the foot's natural ability to support itself. This could potentially exacerbate discomfort if the supports are suddenly removed.

Cost

The cost can be a significant drawback, especially for custom orthotics, which are more expensive than over-the-counter options. While custom orthotics are often more effective due to their personalized nature, they may not be a feasible or necessary option for everyone, making cost an important consideration.

Arch supports can provide significant relief and prevent further foot problems, but considerations around the adjustment period, potential dependency, and cost must be taken into account.

When to Consult a Professional: Moving Beyond Arch Support

Seeing a medical professional is not always necessary with flat feet. Consider seeing a professional when you experience foot discomfort when standing or find that your feet are affecting your ability to walk or run.

To pinpoint the cause of your foot issues, a series of evaluations will be necessary. One key aspect of this examination involves checking for the presence of an arch in your feet when you stand on your tiptoes.

The emergence of an arch under these conditions suggests that flat feet might not be the root cause of your discomfort. Additionally, your healthcare professional will assess the range of motion in your ankle, particularly its ability to flex.

Should there be challenges in flexing your foot or if an arch fails to materialize during the examination, further diagnostic procedures, such as an X-ray or imaging scans of your feet, may be recommended to provide a detailed view of the bones and tendons.

While arch supports can play a significant role in managing flat feet, they are part of a broader strategy that includes exercises, proper footwear, and, when necessary, professional guidance. Empowering yourself with knowledge and taking a proactive approach to foot health can lead to improved comfort and mobility, enhancing your overall quality of life. Remember, managing flat feet is a journey—one that involves understanding your body and making choices that best support your feet's unique needs.

About author:

Derek Roach is a foot health specialist and has worked in the foot health industry for over 10 years. He is knowledgeable in various foot conditions and shoe features to help with those conditions. Also, he has been quoted on CNN, The Penny Hoarder, HuffPost, Dapper Confidential and other popular publications for foot and shoe-related topics.