What are the best insoles (orthotics-orthoses) for flat feet or fallen arches?
Picking the best insole for flat feet or fallen arches is difficult because flat feet and fallen arches are both terms that cover several different foot situations.
Feet flatten their arches to variable degrees when in full contact with the ground and loaded with body weight. This allows the soft tissues that hold the bones together to stretch and tension, acting like an elastic cushion. Feet should reshape their arches once the heel leaves the ground under the effects of elastic recoil of the soft tissues and also by muscles contracting. Therefore feet should flatten, but this flatting action should be controlled and not excessive. Also, flattening involves lots of variable motions across the joints of the foot as indicated below:
Different arch issues require quite variable interventions. Some flat feet do not require insole support (strong, pain-free ones), but fallen arches (feet that get flatter over time) or painful feet usually do.
When selecting the best insole, it helps to know the cause of your flat foot or fallen arch.
At Healthy Step, our design team includes qualified foot experts who know that not all feet are the same in appearance and not all feet that look similar behave the same way.
To remain pain-free, feet of whatever shape need to perform several important tasks during locomotion to work effectively. They are not required to have a certain shaped arch or move a specific way to achieve them. This means that flat-looking feet can work very well too.
The important tasks of the foot can be focused down to three jobs:
- An ability to shock-absorb as the foot hits the ground and transfers body weight over the foot.
- To remain stable while body weight passes over the supporting foot as it shock absorbs.
- To become a stiffer structure as the heel lifts to help move body weight forward onto the next step, without losing any momentum.
The arch height of the foot exists on a continuum, with some feet looking very highly arched and others, very flat. However, the majority sit somewhere in the middle. Having a foot with an arch shape somewhere in the middle does not mean it will avoid developing problems, especially if it fails to perform any of its three important roles. Equally, each type of foot can work well if they can easily achieve the important tasks.
However, some generalised patterns apply.
Generally, higher arched feet tend to struggle to shock-absorb and can be more unstable to their outside edge. However, they easily provide stiffness to aid the important act of lifting the heel, before the next step.
Middle-ranged arches tend to avoid outside-foot instability tendencies. However, they still rely on the strength of foot muscles to supply an ability to achieve but also control, amounts of foot flexibility for shock absorption and create the correct foot stiffness levels for accelerating forward.
Usually, flatter arched feet tend to be more flexible, so they can shock absorb more easily. However, they can be a little unstable generally but more towards the inside edge, which flattens the foot’s appearance during a step. Some flat feet are prone to issues related to inadequately stiffening the foot for heel lift. However, the picture is a little more complex than this and changes in arch height during adulthood are more of a concern than a natural lower profile of the foot developed during childhood.
To understand more about fallen arches, click here.
For advice on feet that have started to change shape and flatten recently, click here.
For advice on what to do about children’s flat feet, click here.
For most people, picking an insole based on a particular condition or activity that causes problems, is better than just buying one based on your arch shape.
HEALTHYSTEP’S BEST INSOLE GUIDE BASED ON SYMPTOMS
For mild general aches under the foot after or during walking or standing, try the Arch Angel, Fallen Arch Insole.
For foot aches and pains or knee irritation on running, try the X-Line Run.
For foot aches and pain during high impact sports, like tennis, badminton, or squash, try the Arch Angel Active.
For distinct arch pain on exercise or standing, try the X-Line RIF.
For heel pain, try the X-Line PF.
For Achilles pain, try the X-Line AT.
For big toe joint pain, try the X-Line DJD.
For those who have noticed their feet are starting to flatten and/or are experiencing aching across the arch and pains on the inside of the ankle, try the X-Line TPD or TPD50
For those who experience foot aching after a longer walk, try an Arch Angel Hike or Hike Extra Cushioning.
HealthyStep also offers insoles for formal shoes , high-heeled footwear and sandals Saviour where other insoles will not fit.
Strengthen your feet!
Finally, strengthening feet is fundamental to resolving foot and ankle problems. HealthyStep recommends these 3 simple exercises as a minimum:
You can purchase a foot therapy ball by clicking here.