Spiralista - Arcitles


Flat feet

​What are flat feet? 

A flat foot is a deformity of foot shape in which the transverse arch or the longitudinal arches in the foot collapse. It is a fairly common problem which can occur at any age leading to discomfort, especially when walking or standing for long periods of time. Very often, along with flat feet, bunions (hallux valgus) and hypermobility of the knees (the knees are pushed back) and other health problems can occur. Therefore, flat feet are not a trivial matter and given their significant influence on even fairly remote areas of the body, much more attention should be paid to them. ​ 


Causes of flat feet 

Statistics show that up to 80% of the population suffer from foot misalignment. Flat feet can either be congenital (caused by a congenital condition) or acquired during a lifetime. Acquired flat feet can arise in childhood, especially from poor posture caused by a lack of exercise and excessive static load while sitting. In adults, the problem of flat feet often manifests itself as a result of prolonged standing and sitting. Hormonal influences, such as menopause or pregnancy, are also important factors affecting this deformity, as are menopause or pregnancy, for example. Therefore, the most common causes of flat feet include:

  • sedentary lifestyle
  • poor posture
  • prolonged standing at work
  • excessive leg loading due to obesity
  • pregnancy and hormonal changes
  • incorrect gait
  • rheumatoid arthritis
  • injuries to the leg bones ​ 


How to recognize flat feet? 

The foot arch develops gradually; it begins to form by loading the feet while walking. The foot arch can be divided into transverse and longitudinal. While prolonged standing contributes to the collapse of the foot arch, walking is beneficial to it. As a result of the above-mentioned reasons, the foot flattens, either transversely or longitudinally. 

A transversely flat foot is characterized by a collapse of transverse foot arch and a loss of flexibility. In a longitudinally flat foot, the longitudinal arch collapses or disappears, which is accompanied by a valgus deformity of the heel bone. In practice, this can be seen when looking at the foot from behind when the inside of the ankle is curved inward causing overloading of the inner edge of the foot. 

The simplest self-examination which can reveal a flat foot is a footprint in the sand, for example. Ideally, the foot should only touch with the front in the toe area and the outside of the foot and heel. However, if the muscles and ligaments of the foot are weakened, the whole sole is imprinted (there is no visible excision in the arch area), which indicates poor loading of the foot. ​ 

Three stages of a flat foot 

1. A slightly flat foot 

A slightly flat foot appears only when it is loaded. The footprint shows a slight widening in the central part of the sole. 

2. A moderately flat foot 

When walking, the load is transferred to the inside of the foot, which becomes visible on worn-down shoes. When the load on the foot is reduced, the arch doesn’t form back. At this stage, it is still possible to correct the flat foot with the help of exercise and proper care, putting it back to its original condition. 

3. A severely flat foot 

At this stage, the foot treads almost entirely on the inside of the sole, which carries most of the weight of the body. The foot arch is collapsed and the whole foot falls inward. The soft tissues have already adjusted to the harmful habits and the condition of the foot, which means that the changes to it are virtually irreversible. 

Symptoms of flat feet 

Flat foot problems need to be addressed as soon as possible. Very often, initially unrelated health problems occur in connection with this foot degeneration. Common symptoms include:

  • feeling of heavy feet (especially after prolonged walking or standing)
  • swollen feet - burning feet or cold feet
  • cramps in the calves (often mistaken for magnesium deficiency)
  • knee and hip pain
  • problems with the cervical spine
  • headaches
  • chronic fatigue
  • bunions, painful joint of the big toe ​ ​ 


Correct gait and body posture 

You should be mindful of whether your feel are flat or not. It is good to have regular foot massages and reduce long standing and sitting periods. It is also advisable to start preventive exercise from the age of six as flat feet can never get back to the original condition in adulthood. However, regular exercise helps to maintain the condition of the feet and train a well-coordinated gait

Fleet feet are related to posture and optimally coordinated and stable gait. Therefore, if the muscle spirals in the foot are disturbed and the foot arch is missing, the gait will never be stable. 

Proper gait can be trained by walking barefoot on an uneven surface, when blood circulates through the whole body. When walking, you should tread lightly and distribute your weight evenly over the entire sole of the foot. It is a good idea to actively engage the big toe as you bounce to the next step, with the legs slightly bent at the knees. When walking, extend the spine upwards with the arms and legs in countermovement and the pelvis rotating in the direction of the movement of the legs. All of these principles also apply to the Spiral Stabilization exercises in which regular exercise can strengthen the core of the body, improve the arch of the foot or the bunion and also correct poor posture. ​ 

Exercises for flat feet 

Perform all Spiral Stabilization exercises barefoot for the sake of better coordination of movement and intense connection of muscle chains. All exercises help you improve posture and properly coordinate movement, which also improves the foot arches. You can either select the Long Term Plan called "Flat Feet" in the Spiralista app or add the following exercises to your regular workout: 


  1. C29 Front fencer 
  2. C31 Back fencer 
  3. E1 Book 
  4. E7 Waiter 
  5. E8 Back scales 
  6. E11 Circles 
  7. E43 Tourist 
  8. Leg stretching exercises (group N)