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Can Fallen Arches Cause Knee Pain

Flat Footed: 5 Problems Faced By People With Fallen Arches

What exercises can you do for collapsed arches and knee valgus (knock-knees)?

Many of us take the arches in our feet for granted, but your arches arent without purpose.

The arches in your foot exist because the tendons in your foot and lower leg pull together to make space at the bottom of your foot. If those tendons fail, the arch disappears. When that happens, it throws off the biomechanics of your foot and leg and can result in a long list of stress injuries that can leave you limping or even stuck in bed.

Fallen arches, also known as hyper pronation or overpronation, threaten the integrity of your foot.

How Can That Be

Fallen arches or flatfeet causes the foot to roll inwards commonly known as overpronation. This in turn rotates the tibia in the knee joint and may cause extra stress and strain on the ligaments and tendons in and around the knee joint.

I am going to call on my spitting image brother to demonstrate how rolling the foot in and out causes the tibia to rotate at the knee joint.

Other Causes Of Flat Feet

Flat feet are more likely to develop in people with:

  • Obesity – the additional weight will place added strain on the tendons which support the arches and they are more likely to collapse.
  • High blood pressure – this may be an effect on the blood supply to the tendons in the foot.
  • Diabetes – this affects the nerves in the feet and can also lead to weakness of the tendons.
  • Pregnancy – a combination of added weight and the effects of pregnancy hormones which tend to soften supportive ligaments.
  • Rheumatoid arthritis – this may weaken the tendons or affect the joints.
  • A long history of running .
  • Greater age – the tendency of the tendons to tire and stretch increases with age.
  • Larger feet. Those who have larger feet may be more prone to developing flat feet.

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How Flat Feet Affect Your Overall Health

Many people with flat feet find that it affects many aspects of their overall health. Because fallen arches or flat feet fail to give your feet the support they need, youre more likely to experience foot pain.

A condition called plantar fasciitis is more common in people with flat feet as well. Plantar fasciitis occurs when the tendons in the feet are overstretched. This condition causes severe pain in the feet, especially in the morning.

Flat feet tend to cause another condition called overpronation, which is when the ankles roll inward while youre walking. This can lead to foot and ankle pain.

Because your feet are the basis of support for your entire body, having flat feet and overpronation can cause problems with your spinal alignment. You may notice that you also have problems with your hips, knees, and lower back.

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The Causes Of Flat Feet

Flat feet are one cause of foot and ankle pain. It sometimes starts in childhood if your feet do not develop properly. Young children often have flat feet but usually outgrow it. Some people are more prone to have flat feet because of genetics.

Other people develop flat feet over time. Not everyone with flat feet experiences pain from the condition. The most common causes of adult-onset flat feet include the following:

  • Obesity, because the bones in your feet have more difficulty bearing more weight
  • Age: flat feet are most common over the age of 40
  • High blood pressure, which can reduce the blood flow to your feet
  • Previous injuries to the feet, such as stress fractures
  • Diabetes
  • Damage to any of the bones or tendons in your feet

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Foot Press And Release

  • Sit on the floor with your legs straight out in front of you then bend your knees out to either side. Place the soles of your feet together so your legs form a diamond.
  • Hold on to your ankles and, keeping your heels together at all times, separate your feet so your toes point out to either side.
  • Open and close your feet in this way several times, making sure your little toes stay in contact with the floor throughout the exercise.
  • Starting in the same position, try separating your heels, keeping your toes together at all times.
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    How To Fix Flat Feet (Fallen Arches) With Correction Exercises

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    Sitting all day causes your hips to become stuck in a forward thrust position. This leads to pulling on the lower back and decreased blood flow and circulation through the hips and to where it matters.

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    What Are The Foot Arches

    The underside of a normal adult foot has an upward curve in the middle and this is called an arch. In fact there are two main arches, one running lengthways down the foot and one running across the foot .

    The arches are formed by the way in which the bones are held tightly together – particularly the bones of the midfoot. These bones are held firmly in place by tendons. Several tendons of the foot and lower leg are involved in forming the arches in this way. These tendons attach the bones of the midfoot to the heel and they pull together to hold parts of the underside of the foot up off the ground. The most important tendon involved in the job is the posterior tibial tendon, which runs from the back of the leg behind the ankle bone then under the foot to the midfoot.

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    How Do Knee Overuse Injuries Occur

    Various factors can cause overuse injuries to the legs, including poorly fitted footwear, inappropriate training programs and inadequate training surfaces .

    Another major cause of knee pain, which can often be overlooked, is abnormal alignment of the foot and lower leg.

    Excessively Pronated Feet commonly known as flat feet, this can lead to excessive internal rotation of the lower leg at the same time that the upper leg is rotating in the opposite direction with forces produced during walking or running. The knee is the area that therefore must absorb these twisting forces, and thus injuries due to excessive strain or force can be the end result. Excessively pronated feet can result in a knock-kneed position, which can contribute to various muscles exerting their forces in abnormal directions.

    Abnormally High-Ached Feet high arched-supinated feet, or feet which roll out excessively, do not allow normal knee flexion during walking. This foot type is often accompanied with a forefoot valgus which can also alter mechanics and forces on the ankle and the knee joint. Neutralising these abnormal foot and leg mechanics can help to reduce damaging forces on the knee joint.

    Can Foot Problems Cause Knee Pain

    Running Without Knee Pain

    Most people think that their knee hurting is the result of knee injuries or the diseases stated above. But your foot might also be the reason why they hurt. Have you noticed your foot and ankle feeling painful lately? Then the pain will radiate to your leg and eventually make its way up?

    This may be because you have a foot or ankle condition that is affecting your leg and knee. A patient may not think that foot pain and knee pain are related, but it does happen sometimes.

    Lets take a look at some of the possible causes of your foot pain which can radiate all the way to your knee and kneecap.

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    Test Yourself For Flat Feet

    You can easily test yourself to see if you might have fallen arches or flat feet. Follow these three steps:

  • Get your feet wet.
  • Stand on a flat surface where your footprint will show, such as on a concrete walkway.
  • Step away and look at the prints. If you see complete imprints of the bottom of your feet on the surface, then you’re likely to have flat feet.
  • Many young children have flat feet, a condition referred to as flexible flat feet. When the child stands, the feet look flat. But when the child rises to their toes, a slight arch appears. In most cases, as children grow older, the arches develop.

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    What Are The Treatments To Be Free Of Knee Pain

    Understand that how your knee pain will be treated depends on the cause of the pain itself. Some may only require physical therapy while others will need surgery in order for their knee to function and gain full range of motion. Here are the most common treatments that might be suggested to patients.

    Research Examining Link Between Fallen Arches & Injury In Runners

    Pronation of Feet (Fallen Arches) Causes PInched Nerves, Neck & Back Pain – Dr Mandell

    Neilsen et al. performed a 1 year prospective cohort study of over 900 novice runners. They concluded foot pronation was not associated with an increased injury risk. In fact, those classified as having pronated feet sustained significantly fewer injuries per 1000km than those with neutral feet.

    The study points out though, as a limitation, that few runners with highly-pronated feet were included in the study. This research suggests that supposedly deviant degrees of pronation may in reality be considered normal and do not contribute to injury.

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    Fallen Arches Can Cause Many Painful Injuries

    Your arches are more than a random design. The gently curving arch supports the biomechanics of your foot, ankle, lower leg, and knee. When you have fallen arches or flat feet, everything in your leg changes.

    The pressure from these changes can cause injuries to the tendons and other tissues in your feet, lower leg, and knee. You wont find relief from those injuries unless you fix your fallen arches.

    An experienced podiatrist at a podiatry center in NJ can help your feet work the way they should. Visit us in Clifton, NJ or Wayne, NJ to learn how we can help protect your feet so that you can walk through life pain-free.

    What Exactly Are Flat Feet What Causes Them

    Having flat feet typically refers to having a low or collapsed arch in the foot.

    Our arches are important to us for their ability to absorb and redirect the shocks of walking and running. Every time our feet press against the ground as we move, our arches are there to flex and take on our weight.

    But with flat feet, the arches are sitting low or completely flat against the ground. A podiatrist can confirm whether your feet are flat, but you can also see evidence at home through a wet test. Simply dip the bottom of your foot in the water, then step with your full weight on a flat grocery bag or paper towel.

    If you have normal arches, you should see a definite curve to your footprint along the inside of your midfoot. If you have flat feet, however, this curve will be very shallow or not existent at all.

    Flat feet generally exist in two forms: rigid and flexible. In the rigid form, the appearance of a flattened arch will be constant. Those with flexible flat feet, however, may have a visibly standard arch when they are not standing. As soon as they start bearing weight on their feet, however, the arch will collapse.

    As to what causes flat feet, the most common culprit is family history. Almost everyones feet are flat when were born, but some inherit the likelihood that the arches never fully develop, leading to flat feet in adulthood.

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    What Are Fallen Arches

    Fallen arches, or flat feet, occur when your tendons dont work together to keep the arches of your feet raised. For some people, it begins as an abnormality at birth, but it can also be the result of an injury, such as stretched, torn, or damaged tendons.

    Other causes include:

    • Rheumatoid arthritis
    • Nerve issues

    You also may have a higher risk of fallen arches if you are obese, have diabetes, or are pregnant. Flat feet also become more common as we age.

    The arches of your feet arent a design fluke. The biomechanics of the lower leg and foot is exceptionally complicated and even a small disruption to the function of your leg and foot can cause crippling pain and injury.


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