Flat feet and postural disorder: causes, correct posture, treatment, and prevention

Flat feet are a common condition when the elevation (arching) of the foot is drooping, resulting in the entire sole touching the ground.

This structural problem, as noted by MEDplus Chief Expert, Dr. Tygran Amalyan, can lead to various postural disorders that affect the alignment of the whole body. Understanding the correct posture, identifying its violations, and studying effective methods of treating and preventing flat feet are important for maintaining overall health.

Tygran Amalyan

Chief expert of evidence-based media MEDplus

• Doctor by education, specialist in nutrition science
• Expert in medical and energy efficiency fields
• Businessman, innovator

Correct posture is vital to health

Correct posture is vital to maintaining a healthy body. It involves aligning different parts of the body in such a way as to minimize stress on the muscles, veins, ligaments, and joints. Do you know what the correct posture is?

Doctors have listed the key elements of good posture:

• Head: the head should be in line with the neck and center of the shoulders, not protruding forward.
• Shoulders: shoulders should be relaxed and down, avoiding hunching and rounding.
• Spine: the natural curves of the spine (cervical, thoracic, and lumbar) should be maintained to ensure proper weight distribution.
• Pelvis: slightly «twisted» forward; buttocks should be a bit tighter.
• Hips: hips should be straight, not bent or twisted
• Knees: knees are slightly bent and in line with the feet, not overly extended.
• Feet: feet should be firmly on the floor, evenly distributing the weight.

What are the symptoms of flat feet?

This disease is effortless to recognize. Especially since it most often goes together with other postural disorders. You may experience:

• Leg cramps.
• A dull ache or feeling of tiredness in the foot or leg.
• Pain in the foot arch, ankle, heel, or outer side of the foot.
• Pain when walking or changing your normal gait.
• Toe slip (the front part of the foot and the toes are pointing outwards).
• The inner side of the sole is worn on the shoe.

Flat feet cause serious health consequences

Flat feet and incorrect posture lead to harmful consequences for health:

• Musculoskeletal Problems: Flat feet and poor posture can lead to imbalances in muscles and ligaments, causing chronic pain in the feet, ankles, knees, hips, and lower back, as well as inflammatory and degenerative changes in the joints. The study revealed flat feet in 95% of patients with osteoarthritis.
• Spinal misalignment: Poor posture, especially when combined with flat feet, can disrupt the spine’s natural alignment and lead to conditions such as scoliosis, increased pressure on spinal discs, and nerve compression, causing pain and limited mobility.
• Decreased physical performance, fatigue, and loss of energy: Maintaining an incorrect posture puts additional stress on the muscles, leading to faster fatigue and lower energy levels.
• Problems with digestion, breathing, and the cardiovascular system: due to incorrect posture, organs may be compressed, and their innervation may be disturbed. This leads to shallow breathing, acid reflux, constipation, and diseases of the cardiovascular system, including varicose veins.
• Psychological impact: Chronic pain and discomfort can affect mental health, leading to stress, anxiety, and even depression.

How to treat flat feet?

The good news is that flat feet can be effectively treated!

• Stretching exercises: Stretching the calf muscle, Achilles tendon, and foot muscles can increase flexibility and reduce stress on the arch.
• Strengthening exercises: Specific exercises that target the foot and ankle muscles can help stabilize and support the arch.
• Physical therapy: Working with a physical therapist can help correct gait abnormalities and improve overall posture.
• Weight management: Maintaining a healthy weight reduces pressure on the feet and improves overall musculoskeletal health.

Flat feet can be prevented!

Prevention is the key to avoiding flat feet and related postural disorders.

• Maintain proper posture at all times, even when sitting.
• Regularly perform special exercises for the spine and feet.
• Avoid standing for long periods of time, take regular breaks, and shift your weight from foot to foot.
• Try not to wear tight shoes with high heels, they contribute to improper weight distribution and change your posture.
• A healthy lifestyle, regular exercise, and a balanced diet contribute to healthy weight control and overall body alignment.
• Monitor the development of children’s feet and consult a pediatrician if concerns arise.

And most importantly, remember that early and proper care are key to effectively treating flat feet and related postural disorders.

Think twice!