Common Causes of Fallen Arches
Fallen arches occur when the arch of the foot collapses excessively under the weight of the body. Whilst a partial collapse is normal, and is how the body deals with shockwaves, when the arch bottoms out problems can occur, which can result in injury to the feet, ankles, legs and even the back. There are many reasons why flat feet develop and in the following paragraphs a few of the main causes of flat feet are examined.
Sometimes, fallen arches are the result of hereditary defects passed down from parents. In these cases, flat feet are generally present at birth although this may not be noticeable until a child begins to walk. Children who have little or no arch are actually less likely to experience the problems associated with flat feet than adults whose arches begin collapsing later in life.
The majority of cases of fallen arches which develop in adults are the result of overuse of the feet, such as by excessive training or from dealing with excess bodyweight. As we walk or run, the arch absorbs much of the impact force of the body’s weight hitting the ground. If the tendons and muscles of the arch become overly strained, the foot can no longer hold itself in the arched position during weight bearing activity, causing bottoming out and the transfer of excessive forces to the bones. The two main culprits of an overused and therefore fallen arch are excess body weight and vigorous activity or exercise.
Walking around with excess weight puts extra pressure on the arch and can cause it to collapse over time. Although carrying around heavy objects can lead to flat feet, arch problems are more common among people who are overweight since the extra weight has to be dealt with every step that is taken. People who rapidly gain weight, such as occurs during pregnancy, are at a higher risk of developing arch problems since the feet do not have time to strengthen and adapt to the extra weight.
Vigorous exercise, especially that involving running and jumping, often leads to arch problems. While many shoes provide some shock absorption and padding for the feet, the effectiveness of these features fades as the shoes become worn. Exercising in ill-fitting or worn shoes can cause you to quickly develop fallen arches. Running shoes for example, need to be replaced every 500 miles or so, even though the uppers may still look good, the arch support and underfoot cushioning degrades much faster. In addition to the stress on your arch from landing hard on your feet, long exercise sessions can fatigue your feet leaving them vulnerable to injuries such as tears and sprains which contribute to flat feet.
Tightness in the calves or Achilles tendon limits the foot’s natural range of motion, which can lead to the foot rolling inwards excessively which overstretches the foot arches. Additionally, flat feet may be caused by an injury to the posterior tibial tendon, which runs from the calf down the inner ankle into the arch of the foot. The posterior tibial tendon helps to lift up the middle of the arch. Problems that weaken the posterior tibial tendon’s ability to lift up the arch, such as tendonitis or shin splints, can be a contributing factor in the development of fallen arches.
Wearing high-heeled shoes is another common cause of arch problems. Walking around with most of your weight being carried by the balls of your feet strains the arch. When you wear high heels, the arch of your foot is not stretched or strengthened. Walking in bare feet or flat shoes consistently uses the muscles and tendons that hold up your arch. When walking in high heels, these muscles and tendons are not being used and can atrophy causing the arch to collapse.
Paying attention to the common causes of fallen arches is the best way to ensure that the foot arches stay perfectly healthy, and that flat feet do not develop. If you have fallen arches treatment is a wise move.
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