Fallen Arches

Olaf52

Anyone got any advice on Fallen Arches. I’ve been getting bad pains in one heel and the doctor said the arch had fallen slightly. I wear ASICS when exercising and it is mild pain wearing those but when I take my shoes off can barely walk on it

rustynutz

I was plagued with this issue in both feet a number of years ago, after trying lots of different options over the space of 18 months I ended up getting custom orthotics made. It wasn't cheap but it sorted it.

silverharp

I'd start and sat I know nothing about the condition but seems like something that building up the muscles in the feet would help?

CIARAN_BOYLE

There are multiple causes for fallen arches.

If it's caused by something tendon related a carefully put together program of gently stretching can be a positive thing.

No guarantee that's your cause so it may be worthless to you.

Try different runners too (and or inserts for fallen arches).

iamwhoiam

I had fallen arches which caused damage from stretching on the posterior tibialis tendon . After a year of pain I got custom made orthotics and they made all the difference .

Physiologybrah

CIARAN_BOYLE wrote: »

There are multiple causes for fallen arches.

If it's caused by something tendon related a carefully put together program of gently stretching can be a positive thing.

No guarantee that's your cause so it may be worthless to you.

Try different runners too (and or inserts for fallen arches).

Lol a fallen arch would indicate muscle weakness if anything, how would stretching help with this ?

Cill94

I think there’s two assumptions being made here that aren’t really supported:

1. That your fallen arches are causing your pain.

2. That you could ‘fix’ them even if you wanted.

Flat feet are very common, and many have them from childhood. High level athletes (including Usain Bolt) have them. And as far as I’m aware, the evidence that they can be changed is weak.

If you’ve had them for years, but are only getting pain now, then I’d strongly question that being the cause of your pain.

I’d recommend getting a second opinion.

Olaf52

Cill94 wrote: »

I think there’s two assumptions being made here that aren’t really supported:

1. That your fallen arches are causing your pain.

2. That you could ‘fix’ them even if you wanted.

Flat feet are very common, and many have them from childhood. High level athletes (including Usain Bolt) have them. And as far as I’m aware, the evidence that they can be changed is weak.

If you’ve had them for years, but are only getting pain now, then I’d strongly question that being the cause of your pain.

I’d recommend getting a second opinion.

My doctor told me that’s what is causing the pain

Cill94

Olaf52 wrote: »

My doctor told me that’s what is causing the pain

Doctors aren't infallible..

Anyway, do as you please

Mr. Guappa

Olaf52 wrote: »

My doctor told me that’s what is causing the pain

Go to a physio. A good physio will be able to pinpoint the issue, and advise appropriate strengthening exercises or arrange custom orthotics if that's what's required.

Alf Veedersane

Olaf52 wrote: »

My doctor told me that’s what is causing the pain

And what did the doctor say about addressing the pain? They don't usually just diagnose what it is and send you on your way; if they do, find a decent doctor.

Olaf52

Cill94 wrote: »

Doctors aren't infallible..

Anyway, do as you please

???

Olaf52

Alf Veedersane wrote: »

And what did the doctor say about addressing the pain? They don't usually just diagnose what it is and send you on your way; if they do, find a decent doctor.

By starting the thread I was looking to see if other people had similar issues and to see if there was perhaps something that would not require weekly costs when you’ve no income after a pandemic like foot supports or certain exercises etc that have worked for other people! Some of the things other users have replied I had never heard of but can now look in to. I’m sorry if asking this was an issue

iamwhoiam

Olaf52 wrote: »

By starting the thread I was looking to see if other people had similar issues and to see if there was perhaps something that would not require weekly costs when you’ve no income after a pandemic like foot supports or certain exercises etc that have worked for other people! Some of the things other users have replied I had never heard of but can now look in to. I’m sorry if asking this was an issue

I had orthotics made by a man in Maynooth for severe fallen arches causing pain in my tendon . I find them fantastic for support
Foot Solutions helped my brother with a similar issue . He was very happy with them

Alf Veedersane

Olaf52 wrote: »

By starting the thread I was looking to see if other people had similar issues and to see if there was perhaps something that would not require weekly costs when you’ve no income after a pandemic like foot supports or certain exercises etc that have worked for other people! Some of the things other users have replied I had never heard of but can now look in to. I’m sorry if asking this was an issue

No it's not an issue. I was asking because it might be a useful context.

FlipperThePriest

I have fallen arches. I recently spoke to a very experienced running coach that refers to them as underdeveloped arches and says it's very rarely a permanent condition. I've never had foot pain or shin splints. But I have suffered a few knee injuries.

I am going to physio at the moment over the last few months to try and resolve knee pain, but from an MRI, I have no knee injury. Possibly a biomechanical thing or muscle imbalance. The physio has recommended langer bio advanced orthotics. I've been in them a few months now. I don't know if they've made any difference.

The running coach I spoke to has given me a few good pointers as well as foot strengthening exercises. They're tough enough. https://www.joe-nimble.com/int/explore/be-nimble/toega/

I'm going to stick with the orthotics for the time being for the support and also try to strengthen my arches as much as possible. It might be counterintuitive as the orthotics are taking away the job my arches should be doing. I think there are a couple of other things going on which I'm working on. Often with these things, an imbalance means multiple weaknesses in the chain, all connected.

A lot of that may or may not be relevant to you, but my main point is that the whole area of orthotics seems to divide opinion, my physio swears by them. But I know multiple experienced runners including the coach I spoke to that think they it best to correct the source of the issue. I'm a bit torn at the moment.

silverharp

zippy84 wrote: »

I have fallen arches. I recently spoke to a very experienced running coach that refers to them as underdeveloped arches and says it's very rarely a permanent condition. I've never had foot pain or shin splints. But I have suffered a few knee injuries.

I like that turn of phrase.

jim o doom

My own personal experience: very fallen arches, quite active (martial arts, weights, various other activities), was pronating quite a bit causing knee issues.

I saw a physio / foot specialist type person, got custom orthothics made and I used them for years. I found them somewhat uncomfortable but they were very useful for those years as it allowed my leg muscles to "learn" the correct way to be shaped.

I eventually gave up the orthotics and I mentally compensate for the flatness of my feet and any possible pronation using leg muscles. Haven't had any pain from it in years.

Cill94

Orthotics seem to help some people, for reasons which are unclear and could just be a placebo.

The science indicates that the vast majority of these type of injuries can be addressed by temporarily reducing your exercise workload and/or modifying the movements you do, and generally strengthening your lower body. So I would try all of those things before spending money on orthotics.

Olaf52

jim o doom wrote: »

My own personal experience: very fallen arches, quite active (martial arts, weights, various other activities), was pronating quite a bit causing knee issues.

I saw a physio / foot specialist type person, got custom orthothics made and I used them for years. I found them somewhat uncomfortable but they were very useful for those years as it allowed my leg muscles to "learn" the correct way to be shaped.

I eventually gave up the orthotics and I mentally compensate for the flatness of my feet and any possible pronation using leg muscles. Haven't had any pain from it in years.

My concern is some sports I do require no shoes and it’s ok with ASICS but no shoes hurts. When you’re doing martial arts do you train bare foot and if so how did you get around the pain with no shoes?

jim o doom

Olaf52 wrote: »

My concern is some sports I do require no shoes and it’s ok with ASICS but no shoes hurts. When you’re doing martial arts do you train bare foot and if so how did you get around the pain with no shoes?

When doing martial arts barefoot (sometimes I wore converse chucks too) , I got around pain by sort of "clawing" my foot on the floor, like I was trying to grip the ground which created a slight raise in the middle of my foot.

I also bowed my legs slightly outward (very very slightly not like a classic horse stance in karate) as my knee was pronating inwards and I wanted to counter that.

Been a year without proper weekly classes.. hopefully the reopen soon!!

calfmuscle

I'm a physio and here's my 2 cents on it.
No typical foot needs a custom made orthotic. Custom fit cost roughly 300 euro. Typically these should be reserved for someone who has had a stroke or a deformity.
There are many off the shelf orthotics that cost 50 to 75 euro that can be very helpful for various foot conditions.

Buuuuut more than anything you should be addressing areas of tightness that need stretching and areas of weakness that require strengthening, first and foremost.
Above with a good pair of runners will sort most people.

calfmuscle

calfmuscle wrote: »

I'm a physio and here's my 2 cents on it.
No typical foot needs a custom made orthotic. Custom fit cost roughly 300 euro. Typically these should be reserved for someone who has had a stroke or a deformity.
There are many off the shelf orthotics that cost 50 to 75 euro that can be very helpful for various foot conditions.

Buuuuut more than anything you should be addressing areas of tightness that need stretching and areas of weakness that require strengthening, first and foremost.
Above with a good pair of runners will sort most people.

Ill try my luck with asking. Whats the best then to solve chronic pf. Mine isnt actually in the heel not in the traditional sense never was its just mostly in my archs but the pain can be all over the foot including all toes just the big toe top of foot, underneath foot( like walking on glass and in the achielles tendon( this started much later. Any thoughts on that and what i can do. Im currently with a physio though right now working on some other issues. Maybe you can give me your two cents. Had it since 2018.



I do not have flat feet if anything i have high enough arches.