Flat Feet vs. High Arches: How They Destroy Your Knees & Back

Understanding Flat Feet and High Arches

At Foot & Ankle Associates of Southern NH, located in Derry, New Hampshire, we encounter a variety of foot conditions that can significantly impact your knees and back. Among the most common are flat feet and high arches, two conditions that can disrupt your body's natural alignment and lead to pain and discomfort. In this article, we delve into the differences between these two foot types, their effects on your body, and available treatment options.

What Causes Flat Feet (Overpronation)?

Flat feet, often referred to as fallen arches, occur when the arches of the foot collapse, causing the foot to roll excessively inward. This condition, known as overpronation, can create a domino effect through your body. When the arch collapses, it forces the shin bone, or tibia, to rotate inward. This rotation causes the knee joint to caven inward, commonly referred to as knock-knees.

What Are the Consequences of Flat Feet?

The repercussions of flat feet can extend beyond the feet themselves. Individuals with flat feet are prone to:

• Chronic knee pain due to misalignment.
• Hip pain as the abnormal gait affects the hip joint.
• Lower back compression stemming from improper shock absorption.

What Causes High Arches (Supination)?

In contrast, high arches, or supination, are characterized by a rigid foot structure where the arch is excessively elevated. This rigid posture causes the foot to roll outward, placing a majority of the weight on the outside edge of the foot. Unlike normal pronation, which enables the foot to absorb shock effectively, a supinated foot behaves like a solid object striking the ground, failing to mitigate impact forces.

What Are the Consequences of High Arches?

The consequences of having high arches are equally significant. Individuals with this condition may experience:

• Pain in the hips due to the shock being transmitted straight to the hip joint.
• Lower back pain as a result of jarring impacts.
• A tendency for the outside heel of shoes to wear down quickly due to improper weight distribution.

How Can You Treat Flat Feet and High Arches?

Early intervention and proper treatment can alleviate the symptoms associated with both flat feet and high arches. Here are some effective treatment options:

• Orthotic Inserts: Custom orthotic devices can provide the necessary arch support for flat feet or cushioning for high arches.
• Physical Therapy: Engaging in targeted exercises can strengthen foot and leg muscles, improving stability and gait mechanics.
• Footwear Selection: Choosing shoes that cater to your specific foot type can offer the needed support and cushioning.
• Stretching Exercises: Incorporating stretches for the calf muscles and Achilles tendon can enhance flexibility.
• Surgery: In severe cases, surgical options may be considered to realign the foot and restore function.

For further insights into management strategies, we encourage you to watch our video. It provides a thorough explanation of how both foot types affect the kinetic chain and offers practical advice tailored to your specific needs.

FAQ

1. How do I know if I have flat feet or high arches?

Perform a wet footprint test: if your footprint shows most of your foot with minimal arch, you likely have flat feet. Conversely, if you see a narrow footprint with a distinct gap, you might have high arches.

2. Can flat feet develop into other conditions?

Yes, over time, flat feet can lead to conditions such as plantar fasciitis, tendinitis, and osteoarthritis due to continual stress on the muscles and ligaments.

3. Are there specific exercises I can do?

Consider calf raises, toe curls, and arch lifts to strengthen muscles around the foot and improve overall stability. Consult a physical therapist for a personalized plan.

4. What type of shoes should I wear for flat feet or high arches?

For flat feet, look for stability shoes that offer firm support. For high arches, cushioned shoes with good shock absorption are preferable.

5. When should I see a podiatrist?

If you're experiencing persistent pain or discomfort, or if your shoe wear pattern is unusual, it’s essential to consult a podiatrist for an assessment and tailored treatment options.

At Foot & Ankle Associates of Southern NH in Derry, New Hampshire, we are committed to helping you manage foot-related issues effectively. If you recognize any symptoms relating to flat feet or high arches, don't hesitate to schedule an appointment with us today.