One of the biggest foot problems that we face as a society is flat feet. In this blog we discuss how flat feet may not be as big a problem as it is marketed to be and why minimalist or barefoot shoes are perfectly good for anyone with the condition.
What are flat feet?
“Flat feet” are simply considered as feet where the arch is low and lies flat on the ground. However, it is not as straightforward. There are different types of flat feet, and the knowledge of the difference between natural flat feet, hyper- mobile flat feet and rigid flat feet is imperative to looking for the right solution.
What causes flat feet?
There are no causes of flat feet. Remember, feet come in all shapes and sizes, some with a high arch, some with low. The problem is hyper- mobile flat feet. These are feet which are super flexible due to lack of stability in joints, tendons and ligaments of the feet. This is when the ankle and heel appears to have rolled inside, or “overpronated foot”. This can be painless for a lot of people, but in the long term, this causes issues along the entire posterior chain in other joints like the lower back, the hip or even knees.
Other types of flat feet include rigid flat feet. This is when the navicular bone or the arch bone is closer to the ground. These are practically impossible to improve because of the bone deformation.
Natural flat feet are feet that are low and yet strong. The exciting news here is that when a hyper mobile foot is trained, it can become a natural flat foot.
Is the low arch the problem?
It was a common belief that having a low arch is the problem. But evidence suggests that low arches are very common and the issue is not particularly the low arch but the compromised strength and form of these arch muscles. And this comes from footwear and lifestyle choices.
Do I need arch support?
Because conventional podiatry suggests the use of insoles and arch supports to “support” flat feet, a lot of people believe this is the only solution. To set the record right - it isn’t a solution, but a pain management protocol that keeps you hooked for life. What is truly a sustainable solution is training your feet.
How to build foot strength and treat flat feet?
It is 100% possible to build foot strength and treat a flat foot to obtain the best function and stay pain free -
- Exercising the arch muscles and supporting foot muscles
- Exercising the entire posterior chain - the knees and the hips alongside
- Wearing footwear that allows your arch to function (an arch support will prevent natural function and will lock the arch in place forever)
- Running of walking on uneven surfaces barefoot or in barefoot shoes/ sandals
-
Changing your running form to a more natural stride and landing on the midfoot or forefoot as you would do barefoot
Evidence supporting our claim
There is a lot of research needed in the area but there is a lot of evidence to suggest that going barefoot can help manage and even alleviate flat feet issues.
A study conducted in Manipal, India on 2300 children compared kids who went to school with shoes and without shoes. Kids who did not wear shoes had wider feet, and presented with less flat feet, suggesting flat feet aren’t always genetic. Another study, by the University of Delaware and Harvard Medical School, found that increasing barefoot activity makes arches stronger and higher. And a third study, from Corban University, found that barefoot running reduces pronation - when the feet turn inwards – something people with flat feet tend to experience more.
A free program for you
We at Zen Barefoot have created a foot mobility and training program as a part of our overall mobility program that can help you with your flat feet. Do check out our free guide and take the benefit of these exercises.