Flat foot series popular science --- the harm of flat feet

Have you ever had this experience: after walking a short distance, you feel pain and discomfort in the soles and heels of your feet, and your legs feel as heavy as if they were tied with sandbags, while others are walking briskly? Or, after exercising for a while, your feet are exhausted, seriously affecting your performance? In fact, these are probably caused by flat feet. Flat feet, this often ignored foot problem, is quietly affecting the quality of life of many people. Understanding the harm of flat feet is crucial for timely prevention and treatment. Next, let us explore in depth what kind of harm does flat feet have?

1. Pain from physical discomfort

For patients with flat feet, daily walking and standing may become a kind of "torture". Due to the collapse of the arch, the fascia, muscles and other tissues on the sole of the foot lose the effective support of the arch. Bearing the weight of the body for a long time is like a tight spring that is always in an overstretched state, which can easily cause plantar fasciitis, leading to obvious pain on the inside of the sole, especially after standing or walking for a long time. This pain will be aggravated, making people feel like walking on pins and needles every step. At the same time, the abnormality of the arch will also cause uneven force on the joints of the foot. The cartilage, ligaments and other tissues between the joints will cause joint pain under abnormal friction and compression. For example, the ankle joint, subtalar joint and other parts often experience soreness and swelling, as if the joints are "protesting" this unreasonable load-bearing method. Moreover, the heel and navicular tuberosity are also the "hardest hit areas" of pain. Because the heel loses the cushioning of the arch, the impact force acts directly on it when it collides with the ground, causing pain; the navicular tuberosity changes its position during the collapse of the arch, and the pressure it bears increases, which will also make patients miserable.

2. The pain of limited movement

On the sports field, patients with flat feet always seem to be a little "incapable". The arch of the foot should provide good elastic support and force transmission when walking, running and jumping, just like the shock absorber of a car. However, the arch of the foot of flat foot patients is low or absent, which hinders the transmission of foot force and makes it difficult to obtain sufficient reaction force when pushing off the ground. They need to expend more physical energy to walk the same distance and are more likely to feel tired than normal people. When running, the steps are heavy and the speed is difficult to increase. They may also sprain their ankle frequently due to the instability of the foot. When jumping, they cannot use the elasticity of the arch of the foot to obtain enough height, and their athletic performance is greatly reduced. Even some daily sports activities, such as playing basketball, playing football, mountain climbing, etc., cannot be persisted for a long time, and their body endurance and athletic ability are seriously insufficient.

3. Foot deformity

Flat feet are not just a flattened arch. It is like a stone thrown into a calm lake, triggering a series of chain reactions, leading to deformities in the feet and other parts of the body. Over time, due to the imbalance of the mechanical structure of the foot, in order to compensate for the impact of the lack of the arch, the tibia will gradually rotate inward, which will lead to adaptive changes in the ankle, knee, hip and other joints. Calcaneal valgus is a common secondary deformity. From the appearance, the heel is turned outward, which not only affects the beauty of the foot, but also further changes the force line of the lower limbs; hallux valgus often "comes together", the big toe deviates outward, squeezing other toes, causing toe deformation, pain, and even paronychia. Long-term abnormal bone force may also develop into X-shaped legs, with the legs moving inward at the knee joint and abnormal gait when walking, which not only affects the external image, but also increases the pressure on the inner side of the knee joint and accelerates joint wear; in severe cases, this abnormal force line is transmitted to the spine. In order to maintain body balance, the spine will bend sideways, posing a potential threat to cardiopulmonary function, nervous system, etc., affecting the health of the whole body.

4. Chain disease risk

Long-term flat feet are like a shaky "dangerous building", and related diseases may "take advantage of the situation" at any time. In addition to the plantar fasciitis mentioned above, Achilles tendonitis is also one of the high-incidence diseases. Due to the collapse of the arch of the foot, the Achilles tendon is in a state of over-tension for a long time in order to maintain the motor function of the foot, just like an overly tight rubber band. Over time, the Achilles tendon tissue becomes strained and inflamed, causing pain on the back of the heel. The pain worsens during activities, seriously affecting walking and movement. The risk of metatarsal fractures should not be ignored. When flatfoot patients walk with weight, the body weight cannot be evenly distributed on various parts of the foot. The metatarsal bones are under too much pressure. Over a long period of time, minor injuries continue to accumulate, which may eventually lead to pathological fractures of the metatarsal bones, making it more difficult for patients to move. In addition, because of the incorrect force line of the lower limbs and increased joint wear, the probability of osteoarthritis in flatfoot patients in middle-aged and elderly people will also increase significantly, and pain, swelling, and limited activity will occur in the knee joints, ankle joints and other parts. The quality of life is seriously reduced, and they enter the "fast lane" of aging ahead of time.

After understanding the various hazards of flat feet, everyone must want to know how to deal with and prevent it. In daily life, choosing a pair of suitable shoes is crucial. For patients with flat feet, it is particularly important to choose those with arch support or medial air cushion. Forefoot anti-rotation shoes can effectively control excessive forefoot pronation, while shoes with reinforced designs on the upper, upper, and shoelaces can help prevent excessive eversion and external rotation of the foot and assist in correcting the foot shape. Remember to avoid choosing shoes with too soft soles, because they cannot provide strong support for the arch of the foot, but will increase the burden on the foot. On the contrary, shoes with harder soles or a certain curvature are better choices. In addition, strengthening foot muscle training is also indispensable. For example, walking barefoot on soft ground, such as walking on a carpet, can effectively strengthen foot muscles; simple and easy exercise methods such as plantar walking, plantar flexion exercises, and heel lift external rotation exercises can strengthen foot muscle strength and provide better support for the arch of the foot if practiced persistently. It is also important to control your weight, as excess weight can put more pressure on the arch of your foot. Maintaining a healthy weight can reduce the strain on your arch and lower your risk of developing flat feet.

If you have symptoms related to flat feet, do not take it lightly and go to the hospital immediately. Doctors usually develop personalized treatment plans based on the severity of the condition. For patients with mild symptoms, physical therapy may be recommended, such as massage, wearing orthopedic shoes or arch pads, to strengthen the foot muscles and promote the recovery of the arch. For patients with severe conditions, severe pain, and obvious deformities, corrective measures such as surgery may be required after evaluation by a doctor.

To sum up, the harm of flat feet cannot be ignored. From the discomfort of daily walking, the limitation of athletic ability, to the gradual appearance of foot deformities, to the possible chain diseases that affect the health of the whole body, it is like a seed, gradually taking root and sprouting in your body. Once it flourishes, it may undermine our health defenses. A journey of a thousand miles begins with a single step. As the foundation of the body, the foot carries every step of our actions. Therefore, we should pay attention to foot health, start with understanding flat feet, maintain good foot habits in life, choose suitable shoes, exercise moderately, control weight, and seek medical treatment in time when problems are found. Let us take good care of our feet, provide protection for the healthy travel of the body, and enjoy a vibrant life. (The picture is from the Internet. If there is any infringement, please contact us to delete it.)