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Causes and Solutions for Collapsed Foot Arches
Author
- Lumen
Category
- Foot
Causes of the collapse of the foot arch
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Excessive stretching and weakening of ligaments and plantar fascia: If the spring ligaments or plantar fascia, which support the arch of the foot like a hammock, become stretched and loosened due to long-term misuse or stress, the foot becomes flat and the arch collapses.
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Muscle weakness: If the tibialis posterior, a key muscle that dynamically supports the arch, and the intrinsic muscles deep within the sole of the foot weaken, they cannot support body weight, leading to arch collapse (flat feet). In particular, weakness of the abductor hallucis, which spreads the big toe, is also a major cause of the medial arch collapsing .
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Incorrect posture and walking habits: If habits such as forcibly turning the foot or ankle outward instead of the hip (forced turnout) or excessive overpronation ( improperly shifting weight to the inside of the foot ) persist , it places a tremendous burden on the medial longitudinal arch.
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Structural factors and footwear: There are congenital cases where flat feet are present from birth, and the arch may collapse due to the inability to withstand physical weight caused by wearing low-heeled shoes or ballet shoes that lack support and engaging in high-impact exercise, or weight gain.
Solutions and Care Methods to Restore the Arch of the Foot
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Intrinsic foot muscle strengthening exercises: You can fundamentally improve weakened arch support through exercises such as Doming , where you pull the ball of your foot toward your heel without bending your toes to raise the arch into a firm dome shape, or Towel grabs, where you grip and pull a towel with your toes.
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Training the posterior tibialis and abductor hallucis muscles: The inversion press, performed by sitting on a chair with a ball between your feet and pushing the balls of your feet inward, powerfully trains the posterior tibialis muscle, which lifts the arch and prevents pronation. Additionally, an exercise performed by spreading only the big toes outward while seated strengthens the abductor hallucis muscle, making the medial arch firmer.
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Proper muscle usage and weight distribution: When turning your legs outward, you should use the deep external rotator muscles of the hip joint, rather than the ankles or knees. Additionally , when standing or walking, you should distribute your weight evenly to the outer side of the foot (lateral arch) to prevent it from shifting solely to the inner side, thereby allowing the supporting muscles of the medial arch to be naturally activated.
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Calf Stretching: When the gastrocnemius and soleus muscles of the calf become shortened and stiff, greater stress is placed on the soles and arches of the feet as a compensatory mechanism. You must perform stretches that sufficiently lengthen the calf muscles with both the knees extended and bent.
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Utilizing Arch Supports and Walking Barefoot in Childhood: If the arch has already collapsed and is causing severe fatigue and pain, treatment involving the wearing of shoes or orthotics with arch supports (insoles) that fit snugly to the arch structure of the sole is recommended to reduce the burden on muscles and ligaments. On the other hand, during infancy or the growth period, walking barefoot indoors or on safe soil is of great help in strengthening the toes and forming a proper arch and straight legs.