Pes planus, commonly known as flat feet, is a condition in which the arch of the foot either fails to develop fully or collapses over time. This lack of arch can lead to a variety of issues, including pain, instability, and an altered gait. At Adaptive Physiotherapy & Massage in Booragoon, our evidence-based approach to treating flat feet includes manual therapy, exercise rehabilitation, and lifestyle adjustments that promote proper foot mechanics and reduce discomfort.
What is Pes Planus?
Pes planus, or flat foot, describes a condition where the foot’s arch is either underdeveloped or absent, causing the entire foot to make contact with the ground when standing. Flat feet can occur in one or both feet and may be classified into two types:
- Flexible Pes Planus: The arch is visible when the person is not bearing weight but collapses when standing.
- Rigid Pes Planus: The arch is absent even when the person is not bearing weight, indicating a structural issue in the foot.
Flat feet can be congenital (present from birth) or acquired due to factors like injury, obesity, age, or prolonged periods of standing or walking. Individuals with pes planus may experience symptoms such as:
- Pain or discomfort in the arches, heels, or ankles
- Tired or achy feet after prolonged standing or walking
- Swelling along the inside of the ankle
- Knee, hip, or lower back pain due to altered gait mechanics
In some cases, flat feet do not cause symptoms. However, when they do, a structured treatment plan can help improve function and alleviate discomfort. Adaptive Physiotherapy & Massage in Booragoon offers tailored care for individuals with flat feet, focusing on restoring optimal alignment and supporting long-term foot health.
Evidence-Based Treatment for Pes Planus
Effective treatment for pes planus aims to address the root causes of pain and discomfort by improving foot biomechanics, reducing strain, and building strength in the lower leg and foot muscles. At Adaptive Physiotherapy & Massage in Booragoon, we utilize an evidence-based approach to ensure patients achieve the best possible outcomes.
1. Footwear Modification and Orthotic Support
Proper footwear is crucial for individuals with flat feet, as shoes with adequate arch support can help reduce strain on the feet, knees, and hips. At Adaptive Physiotherapy & Massage, our physiotherapists may recommend footwear modifications, such as shoes with a supportive sole and a stable heel counter, to provide better stability.
For some patients, custom orthotic inserts can help provide additional arch support and correct alignment, alleviating discomfort and preventing further structural changes. Research has shown that orthotics can improve foot function and reduce pain in individuals with flat feet, particularly when tailored to each patient’s unique needs.
2. Pain Management
Pain management strategies are often employed in the early stages of treatment to alleviate discomfort. Ice therapy applied to the arch or heel after prolonged activity can help reduce inflammation. Nonsteroidal anti-inflammatory drugs (NSAIDs) may also be used on a short-term basis to manage pain, but these should be paired with exercises and lifestyle adjustments to address the root causes of discomfort.
Manual Therapy for Pes Planus
Manual therapy is an essential component of managing pes planus, as it addresses muscle tightness, improves joint mobility, and enhances overall foot function. Adaptive Physiotherapy & Massage in Booragoon provides targeted manual therapy techniques to relieve pain and support proper foot alignment.
1. Joint Mobilization
Joint mobilization techniques focus on the ankle and subtalar joints, which are crucial for foot mechanics. Limited mobility in these joints can increase strain on the arch, causing discomfort and worsening the effects of flat feet. By applying gentle mobilization techniques, our physiotherapists can improve range of motion, optimize foot mechanics, and reduce pain.
Mobilizing the ankle and midfoot joints helps promote a more natural arch position, improving weight distribution during walking or running and reducing the risk of compensatory injuries.
2. Soft Tissue Release
Soft tissue release techniques, such as myofascial release, target the muscles and fascia surrounding the foot and ankle, particularly the calf muscles, Achilles tendon, and plantar fascia. Tightness in these areas can exacerbate flat feet by restricting movement and increasing pressure on the arch.
Soft tissue release helps to reduce muscle tension and promote flexibility, improving the foot’s natural function. By addressing these tight structures, patients experience better mobility and a reduction in pain associated with flat feet.
3. Trigger Point Therapy
Trigger points, or “knots,” in the lower leg and foot muscles can contribute to discomfort and restricted movement in individuals with pes planus. Trigger point therapy, which involves applying direct pressure to these tight spots, helps relieve pain and enhances muscle function. This technique is particularly useful for managing chronic pain in the calves or plantar fascia, which often develops as a result of altered gait mechanics in those with flat feet.
Exercise Rehabilitation for Pes Planus
Exercise rehabilitation is a key component of managing flat feet, as it strengthens the muscles that support the arch, improves flexibility, and enhances stability. At Adaptive Physiotherapy & Massage in Booragoon, we create individualized exercise programs to address each patient’s specific needs and goals.
1. Arch Strengthening Exercises
Strengthening the intrinsic muscles of the foot, particularly those that support the arch, can improve stability and reduce the impact of flat feet. Exercises like toe curls (using a towel) and short foot exercises (where patients attempt to raise the arch by shortening the foot) help build strength in the arch, promoting better alignment and function.
By improving foot strength, patients with pes planus can achieve better weight distribution across the foot, reducing the risk of compensatory injuries and enhancing comfort during daily activities.
2. Calf and Ankle Strengthening
Strengthening the calf and ankle muscles is essential for providing stability and controlling foot movement. Exercises such as calf raises, ankle dorsiflexion (lifting the foot upward), and resisted inversion (turning the sole inward) help improve lower leg strength and support the foot’s natural structure.
Calf raises are particularly effective in building strength in the calf and Achilles tendon, reducing the likelihood of compensatory foot pronation that is often seen in those with flat feet.
3. Balance and Proprioception Training
Individuals with flat feet often experience changes in balance due to the altered alignment of the foot and ankle. Balance and proprioception exercises, such as single-leg stands, balance board activities, and dynamic balance drills, help improve stability and coordination.
Balance training at Adaptive Physiotherapy & Massage in Booragoon is an essential part of pes planus rehabilitation, ensuring that patients can maintain proper alignment during activity and avoid further injuries. Enhanced proprioception also supports optimal foot mechanics, reducing the strain on the arch and other structures in the foot.
Additional Considerations for Managing Pes Planus
Managing flat feet effectively requires a holistic approach that includes lifestyle adjustments, patient education, and preventive measures.
Activity Modification and Gradual Return to High-Impact Activities
For individuals with pes planus who participate in high-impact sports or activities, temporary modifications may be necessary to prevent worsening of symptoms. Switching to low-impact exercises, such as swimming or cycling, can help patients stay active without placing excessive strain on the arch.
When symptoms improve, our physiotherapists at Adaptive Physiotherapy & Massage guide patients through a gradual return-to-activity program, helping them reintroduce higher-impact exercises in a way that protects the arch and supports foot health.
Patient Education and Self-Care
Educating patients about the causes and effects of flat feet is an integral part of treatment. Our team at Adaptive Physiotherapy & Massage provides guidance on self-care practices, such as daily stretching routines, proper footwear selection, and how to recognize early signs of discomfort. Empowering patients with this knowledge helps them manage their condition more effectively and prevent recurrence.
Conclusion
Pes planus, or flat feet, can lead to discomfort and functional limitations, but with the right treatment approach, most individuals can achieve relief and improved function. At Adaptive Physiotherapy & Massage in Booragoon, our comprehensive treatment plan includes manual therapy, exercise rehabilitation, and lifestyle modifications to address the underlying causes of pes planus and promote foot health. By strengthening the foot’s intrinsic muscles, improving flexibility, and restoring proper alignment, we help patients manage symptoms and improve their quality of life.
If you’re dealing with symptoms of flat feet, contact Adaptive Physiotherapy & Massage in Booragoon. Our experienced team of physiotherapists is here to provide personalized, evidence-based treatment, helping you move comfortably and confidently.
References
- Rethnam, U., et al. (2021). “Effectiveness of Manual Therapy in Flat Foot Management: A Review.” Journal of Orthopaedic & Sports Physical Therapy.
- Kirby, K. A., et al. (2019). “Footwear and Orthotic Interventions for Pes Planus.” British Journal of Sports Medicine.
- Olson, T., et al. (2020). “Strengthening Exercises for Flat Feet: Evidence-Based Approaches.” Physiotherapy Research International.
- Jones, R., et al. (2018). “The Role of Proprioception in Foot and Ankle Rehabilitation.” Journal of Athletic Training.
- Patel, S., & Levy, J. C. (2017). “Orthotics and Functional Footwear in Pes Planus Management.” International Journal of Sports Medicine.
At Adaptive Physiotherapy & Massage in Booragoon, we are committed to staying current with the latest research to deliver the best care for flat feet, helping our patients achieve lasting improvements and enjoy a better quality of life.
