Do your feet ache after a long day? You might be dealing with more than fatigue. A collapsed arch could be behind the pain, often leading to more serious foot and ankle problems.
When the arch flattens or loses its standard shape, the entire foot structure can be affected. Understanding the risks of a collapsed arch and how to address it can significantly ease discomfort and help you stay active.
Take a closer look at the causes and what you can do to protect your feet.
How to Tell if You Have a Collapsed Arch
Signs of fallen arches can vary from person to person, but there are a few to look out for.
Your entire foot sole touches the ground when you stand. The inner side of your ankle looks swollen. Your feet feel tired or sore after standing or walking. Your feet roll inward too much when you walk. Your shoes wear out unevenly on the soles.
You have pain in your:
- Arch
- Heel
- Ankle
- Calf
- Knee
- Hip
- Lower back
What Causes a Collapsed Arch?
A healthy arch provides support and stability to the foot, allowing for proper walking and running mechanics. When the arch collapses, the foot’s structure is compromised, often leading to discomfort or other problems. Several factors can contribute to a collapsed arch.
Some individuals are born with flat feet, meaning they already have a collapsed arch from the start. Trauma to the ankle or foot may weaken the ligaments and muscles that usually support the arch. Carrying excess weight stresses the feet and may contribute to arch collapse.
As we age, the tendons and ligaments in the foot naturally lose elasticity, making the arch more prone to collapsing. Certain health conditions, such as diabetes or rheumatoid arthritis, can weaken the foot’s structural integrity and increase the risk of a collapsed arch.
Although the condition is more common in adults, children can also develop it. Early recognition of the signs is essential to help prevent long-term complications.
How to Improve Mobility and Ankle Health
Restoring mobility and ankle health requires a multifaceted approach. Here are some tips to help you get started.
Strengthen Foot and Ankle Muscles
Strengthening your muscles helps with arch support and movement. Try these exercises to improve stability and reduce discomfort:
- Toe curls: Pick up a towel or marbles with your toes
- Heel raises: Stand and lift your heels slowly to strengthen your calves and improve arch control
- Arch lifts: While standing, try to lift your arches without curling your toes
Improve Flexibility
Improving flexibility in the feet and calves can help alleviate tightness and improve function. Try the following:
- Calf stretches:Â Stand and press your heel down to stretch tight calf muscles
- Plantar fascia stretch: Roll your foot on a tennis ball or frozen water bottle for one to two minutes daily
Support Your Feet
Proper footwear is essential to reduce strain and maintain foot posture. Consider the following options:
- Look for shoes with good arch support and cushioning
- Use over-the-counter insoles for improved alignment
Increase Ankle Mobility
Improving ankle mobility can help reduce stiffness and improve overall movement. Try these exercises daily to keep the ankle joint flexible and functional:
- Ankle circles: Rotate each ankle in both directions to keep joints mobile
- Dorsiflexion exercises: Flex your foot upward while seated to maintain ankle range of motion
Helpful Daily Habits
Including simple habits into your routine can help prevent further strain on your feet and ankles.
Make sure that you avoid barefoot walking on hard surfaces. Take time to sit and rest during long walks or while standing.
The Risk of Arch Collapse
An arch collapse can lead to a range of issues that affect not only the foot but the entire body. These include the following:
- Long-term pain
- Poor posture
- Increased wear on joints
- Difficulty walking
- Increased risk of injury
A weakened foot structure can lead to instability, increasing the likelihood of sprains and strains, particularly during physical activities or sports.
How to Treat a Collapsed Arch
Some standard options are available for collapsed arch treatment. They can help manage symptoms and protect your feet.
Arch Support Solutions
Often, arch support solutions are the first line of defense. Inserts can provide cushioning and support, helping to redistribute weight more evenly across the foot.
For individuals with more severe cases of a collapsed arch, a foot and ankle specialist may recommend custom devices designed specifically for their feet.
Physical Therapy
Physical therapy might be a good option for specific individuals to help strengthen the muscles and ligaments in the foot and ankle. Targeted exercises can help restore some arch support and improve overall foot function.
A physical therapist can also show you how to properly stretch and strengthen the feet to prevent further damage.
Flat Foot Surgery
If non-surgical treatments do not offer relief, surgery may be required. This procedure realigns the bones, tendons, and ligaments to improve function and stability.
However, flat foot surgery may not be suitable for everyone, so it is important to discuss this option thoroughly with your specialist.
Orthopedic Arch Treatments
Orthopedic arch treatments focus on alleviating pain and addressing the underlying causes of a collapsed arch. These treatments often involve multiple approaches to stabilize the foot’s structure, including:
- Splints
- Bracing
- Taping
When to See a Foot and Ankle Specialist
It’s important to find help when symptoms interfere with daily life. Contact a foot and ankle specialist if you experience:
- Pain and swelling that doesn’t improve with rest, ice, or elevation
- Numbness or tingling, especially if it’s new or worsening
- Changes in foot shape, like bunions
- Ankle instability or frequent rolling
How to Effectively Manage a Collapsed Arch
A collapsed arch can cause pain and mobility issues, but with the proper care, foot health can be significantly improved. Strengthening exercises, supportive footwear, and medical treatment can help manage the condition and prevent further complications.
If you’re struggling with a collapsed arch, Elite Sports Medicine + Orthopedics offers expert, patient-centered care to help restore mobility. Our board-certified specialists, with subspecialized foot and ankle expertise, provide personalized treatment using advanced techniques. Contact us today for an appointment.
Author: writers-amwn
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