Foot health is essential for comfortable daily life. Among these, do you know that "flat feet," which are surprisingly often overlooked, can cause difficulty walking, swelling, and easy fatigue?
In this article, based on an interview with Professor Kosuke Morinaga, Lecturer at the Faculty of Comprehensive Rehabilitation, Hiroshima International University, we introduce basic knowledge about flat feet, preventive measures, and how to use five-toe socks. Please make use of this information for healthy foot care that supports your daily walking.
What are flat feet?
Flat feet are a condition where the arch of the foot is lowered, and the arch structure collapses. The sole of the foot has a longitudinal arch called the instep, but if the instep is low or this structure collapses, causing the ankle to fall inward, the foot's original function cannot be fully exerted. The collapse of the longitudinal arch structure can affect not only the foot but also posture and balance, so caution is required.
Main causes of flat feet
■ Impact of modern lifestyles
Those who sit for long periods due to desk work should be careful. Prolonged sitting can lead to weakened foot muscles, increasing the risk of flattening the arch. Also, those with a habit of wearing high heels should be cautious. Hard shoes and high heels hinder the natural movement of the foot and prevent the use of muscles that form the arch, which can exacerbate foot problems.
■ Due to ankle stiffness
Ankle stiffness is also a major factor influencing the collapse of the sole arch. If ankle movement is restricted, the necessary movements during walking are hindered, which in turn forces the knees and hips into unnatural movements. This can lead to poor posture and excessive strain on other joints. In particular, if the calf muscles become stiff, the range of motion of the ankle further narrows, making the longitudinal arch of the instep more prone to collapse.
■ Lack of exercise
Regular exercise is essential for strengthening foot muscles and supporting the arch. However, if you lead a sedentary lifestyle due to lack of exercise, the muscles in your feet and soles weaken, and their ability to maintain the arch decreases. This weakening leads to a gradual lowering of the arch, resulting in flat feet.
Impact of flat feet on health
What kind of impact does a flattened arch have on health? Effects on walking, increased fatigue, and decreased activity are possible, but here we explain the actual risks that may occur.
1. Impact on walking
With flat feet, the inner arch of the foot drops, making the ankle prone to tilting inward. Since the skeletal structure of the foot collapses, weight is not properly distributed across the sole. In this state, shock absorption during walking and running is insufficient, putting extra strain on the ankles, knees, and hips.
Furthermore, if the flexibility of the movable parts of the foot decreases, the up-and-down movement of the ankle is restricted, leading to inefficient walking. The correct way to walk is to land on the heel and push off the ground with the first and second toes (index finger), but if the arch does not have correct flexibility, the toes cannot be used effectively. Moreover, if conditions such as stiff ankles are added to this situation, people may walk by swinging their feet outwards and swaying their hips, compensating with other parts of their body.
2. Fatigue and decreased activity
During walking, the heel is subjected to surprisingly large shocks and loads. For example, for a person weighing 50 kg, approximately 1.2 times their body weight, or 60 kg, is applied to the heel with each step. If the natural curve of the sole collapses, the heel cannot act as a cushion, and the entire sole is subjected to a 60 kg impact. When a large load is applied, the heel alone cannot support it, leading to easily fatigued feet.
3. Impact on posture and balance
The feet are the foundation that supports the body. If the arch of the foot collapses, the force cannot be dispersed, and the entire sole must bear the weight. This load is transmitted throughout the body, causing the upper body to unconsciously try to maintain balance, leading to poor posture. With poor posture, stride length is also shorter, and the calf muscles are not fully utilized. If the pumping function of the calf, often called the second heart, declines, it can lead to poor circulation and swelling.
Preventing flat feet
To prevent flat feet, it is important to review daily lifestyle habits. Maintaining flexibility in the movable parts of the foot and strengthening the sole muscles can keep the arch in a healthy shape, so it is important to be aware of the condition of your feet and continue appropriate care on a daily basis. This chapter introduces three key points for preventing flat feet.
1. Maintain high ankle flexibility
Pilates, yoga, and daily stretching can increase flexibility by consciously moving the sole and entire foot. If the ankle joint can be kept soft, it becomes possible to walk with correct posture, landing on the heel and pushing off firmly with the big toe.
2. Wear shoes that fit you
Choosing shoes is an important point in preventing flat feet. When purchasing shoes, make sure they fit your feet while wearing socks. It is important to check not only the shoe size but also if the width of the foot is appropriate.
When choosing shoes that fit you, pay attention to the following points:
- ・Sufficient room in the toe box
- ・A width (waist) that matches the shape of your foot
- ・The heel fits snugly
- ・Avoid excessively high heels
It is also important to wear different shoes for different purposes, rather than wearing the same pair every day. If you often wear high heels for work, try choosing sneakers on your days off to avoid uneven stress on your feet.
3. Daily awareness
To prevent the flattening of the arch, it is important to be aware of your daily habits, such as adopting a correct walking posture and avoiding prolonged sitting. A simple and recommended countermeasure is to wear five-toe socks. Since each toe can move independently, the sensation in the feet during walking is enhanced, making it easier to practice correct walking.
Preventing flat feet with five-toe socks
The greatest feature of five-toe socks is that each toe can move independently.
This makes it easier to push off the ground when walking, and allows natural spreading and bending movements of the toes. Unlike regular socks, the toes can move freely, which can help activate the muscles in the sole of the foot.
Synergistic effects with Pilates and Yoga can also be expected
Pilates was originally devised as an exercise for the recuperation and rehabilitation of soldiers injured in war. It has the advantage of being able to be performed without undue strain even by those with low physical strength or injuries. The movements of Pilates and five-toe socks are an excellent match. During exercise, it is common to be conscious of the subtle movements of the sole and toes, so wearing five-toe socks allows for a more accurate perception of the foot's condition.
Knitido's recommended five-toe socks | Beauty Air Cushion Series
The Beauty Air Cushion series are five-toe socks featuring air cushions placed in the center of the forefoot and midfoot to support the arch of the foot, promoting beautiful posture. The original grip on the sole of the foot provides firm body support. The toe-cut type is recommended for those who want to feel the barefoot sensation with their toes while also desiring arch support.
These are five-toe socks that support arch awareness with an air cushion in the center of the forefoot and compression in the midfoot. They can be used for various exercises, including Pilates and yoga, and their ankle-length makes them perfect for everyday wear.
THREE Standard Low Crew
Knitido's recommended five-toe socks | Run Air Cushion Series
The Run Air Cushion series are five-toe socks with air cushions on the forefoot and heel. They feature an arch support function in the arch area, making them ideal for sports scenes, including running, where the heel is prone to impact. The arch support part uses a strong stretch material, which is expected to improve foot stability and endurance.
If you want to cover your ankles, try this low-crew type. It offers the same functionality as the ankle type, but provides strong ankle support.
FIVE Marble Low Crew
Summary
Foot problems, including flat feet, are not something that happens to others. To be able to walk and live on your own two feet even as you age, it is important to take care of your feet now and be conscious of them in your daily life.
"Maintain ankle flexibility, choose the right shoes, and consciously move your toes." This may not be difficult, but continuing it every day might feel a bit challenging. If you are not good at meticulous care or don't have time for stretching, why not start by wearing five-toe socks? Since each toe is independent, your feet will move more freely, naturally strengthening the muscles in the sole.
Knitido+ offers a variety of five-toe socks that support foot health and comfortable walking. Please find the pair that suits you best to restore the natural movement of your toes and make your daily walks more comfortable.
[Expert Supervision] Why five-toe socks are effective for preventing and improving bunions!
■Supervised by
Kosuke Morinaga / Lecturer
Career: After working as a prosthetist and orthotist overseas and in Japan, became a lecturer at the Department of Rehabilitation, Faculty of Comprehensive Rehabilitation, Hiroshima International University in 2014.
