Last updated on May 13th, 2024 at 06:55 pm
A flat foot is a medical condition in which the arch of the foot becomes fallen or flattened. This leads to foot pain that can make walking and running difficult. Flat feet can lead to a range of symptoms, including pain in the foot, ankle, knee, hip, and lower back regions.
Shoe inserts, also known as insoles or orthotics, can be a game-changer for people with flat feet. They provide much-needed support, improve posture, and help distribute weight more evenly across the foot.
Understanding flat feet
Flat feet, also known as fallen arches or pes planus, are a condition in which the arches of the feet are flattened, causing the entire sole of the foot to contact the ground.
This can occur in one or both feet and can be present from birth or can develop over time due to various factors such as injury, ageing, obesity, or prolonged standing.
People with flat feet may experience pain, swelling, or stiffness in their feet, ankles, or legs, and may have difficulty standing or walking for long periods.
Treatment options for flat feet include wearing supportive shoes, using orthotic inserts, doing specific exercises to strengthen the muscles and improve flexibility, and in some cases, surgery.
Types of Shoe Inserts for Flat Feet
There are several types of shoe inserts that can benefit people with flat feet:
- Arch Supports: These are the most common type of insert for flat feet. They come in various arch heights:
- Low arch: Ideal for mild flat feet or those who haven’t used inserts before.
- Medium arch: Provides moderate support for most flat feet.
- High arch: May be suitable for some people with flexible flat feet, but consult a podiatrist first.
- Heel Cups: These inserts focus on supporting the heel and absorbing shock, which can be especially helpful for pain in the heel or arch.
- Gel Inserts: Gel inserts prioritize comfort and cushioning, making them a good choice for people who stand or walk for extended periods.
- Custom Orthotics: For the most personalized support, consider custom orthotics made by a podiatrist. These are molded to your specific foot shape and needs.
How Shoe Inserts Work for Flat Feet
In a flat foot, the medial longitudinal arch falls, and the height of the arch decreases. Medial arch support is soft padding inserted into the inner side of the shoe to support the arch. It is sometimes also known as a scaphoid pad.
Shoe inserts with arch support work by creating an artificial arch, mimicking the natural arch function. This helps to:
- Improve alignment: Proper alignment promotes better posture and reduces stress on joints throughout the body.
- Distribute weight evenly: Inserts help distribute your weight more evenly across the entire foot, reducing pressure on specific areas.
- Absorb shock: Inserts with cushioning materials can absorb shock from walking or running, reducing impact on the feet and joints.
How to measure flat foot
However, the arch support you need to buy depends on the size of your foot. It would be interesting to learn how flat your feet are.
There are two ways to measure the flat foot: footprints and the Feiss line test. The latter is technical, so let’s use the footprint method.
For this, take a piece of cardboard or a carton and a tub of normal water (coloured water would be good). Place your feet on the tub and wet them. Next, place your feet over the cardboard and stand over it.
If you stand firmly for a few seconds, you will see a footprint like the one in the picture below. Notice the curve on the inner side of the footprint. The shallower the curve, the more flat the foot.
Note the inner side of foot print.
Final word
Shoe inserts can significantly improve the comfort and health of your feet if you have flat feet. By providing support, evenly distributing weight, and absorbing shock, inserts can help alleviate pain, improve posture, and enhance overall well-being. No doubt, our foot takes the weight of the whole body, and a slight change in the normal foot alignment, if ignored for a more extended period, may result in foot pain. A flat foot is one of these conditions, but secondary to it, one may also develop “Plantar
The aim of the treatment is pain relief and improving and maintaining the medial arch of the foot. We have already discussed pain-relieving techniques and exercises to improve the arch of the foot in our previous article. You may read it here “What Causes Sharp Heel Pains? 11 Easy Exercises To Fix It Permanently”.
Keep Reading: How to use silicone heel cup for pain-free heel
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Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.
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Also, inaccuracy of these measurements arise depending on how your body is at the time you measure them what is the best appetite suppressant
Normal foot has very good medial arch.
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Making good shoe choices can prevent problems, but for many of those who are already suffering, orthotics – shoe inserts designed to ease foot pain and correct structural issues – may provide much-needed relief.
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