One of the main causes of fallen arches or flatfeet is posterior tibial tendon dysfunction. The tibilalis posterior is a muscle that is located in the bottom part of leg. The tendon that is attached to this muscle goes from the inner bone on the ankle through the instep and to the bottom of the foot. It is responsible for holding the arch of the foot in place to prevent the foot from rolling. When the tendon is stretched or inflamed, the condition is referred to as posterior tibial tendon dysfunction or PTTD. The simple term for this condition is fallen arches.
What Are The Common Causes Of Fallen Arches?
– Trauma or injury to the tendon as a result of a sprain, fracture or direct blow.
– Age increases the risk of fallen arches. Research has found that middle-aged women are at the greatest risk of developing fallen arches.
– Obesity and overweight individuals are at greater risk of developing flat feet as the added pressure on the feet can result in the tibialis posterior stretching.
– Inflammatory arthritis causes the degeneration of the tendon which can result in tearing and fallen arches.
– Footwear that does not provide sufficient support can cause fallen arches.
These causes of fallen arches can lead to a change in the positioning of the bones in the foot and ankle.
What Are Common Symptoms Of Fallen Arches?
– Pain that runs along the inside of the foot and ankle where the tendon is located.
– Swelling or inflammation of the inside of the foot and ankle.
– Pain that is aggravated by activity, especially high impact activities such as running.
– Pain along the outside of the ankle caused by a shift in the heel bone to an outward position as a result of the arch collapsing.
How To Prevent Fallen Arches?
The following steps can be taken to prevent fallen arches:
– Recognizing the symptoms early on can help prevent the condition from developing and becoming more serious. The most common sign of fallen arches is a sharp or stabbing pain in the arch or heel of the foot. Other symptoms may include inflammation of the ankles, difficulty standing on your toes and pain or discomfort when running or jumping. In some cases, pain in the lower back, calf or knee may also be present.
– Sturdy footwear is crucial to preventing fallen arches. It is recommended to wear shoes that are specifically designed to support fallen arches, boots that stabilize the foot or footwear that can be worn with orthotic inserts, insoles or braces. Orthotics from the Orthoticshop.com provide additional support for the arch of the foot and can prevent over-pronation. Wearing shoes for fallen arches along with orthotics and insoles will reduce the strain on the posterior tibial muscle and tendon to relieve pain and inflammation.
– Performing arch strengthening exercises for the feet can assist in preventing fallen arches. There are a variety of different exercises that are designed to strengthen the arch of the foot. Place a towel around the bottom of the foot holding onto both ends and extend your leg – hold the position for 3 seconds. Stand barefoot on a hard floor surface and flex the feet muscles as hard as possible while ensuring that your feet don’t roll and that your toes aren’t pressing downward. This will activate and work the muscle in the arch of the foot.
What Shoes Should You Buy For Fallen Arches?
Shoes for fallen arches should be viewed as an investment in your health and it is important to understand the features that you need to look for. The best shoes to help relieve pain and provide the necessary support for fallen arches should include the following features:
– Quality orthotic insoles that are designed to support the arch anatomically and align the foot to prevent over-pronation.
– A heel counter that is firm and provides support for the heal and foot to reduce over-pronation.
– Soles that support the foot firmly and don’t collapse around the arch of the shoe.
– A design that offers extra depth and a relaxed fit for greater movement around the toes and to accommodate custom or store-bought orthotics insoles or inserts.
– Insoles that are removable so that they can be replaced with orthotic inserts or insoles that are custom-made or store-bought.