The world is flat. At least if you look at the feet in this country: In Europe, flat feet are spreading like an epidemic. With flat feet (fallen arches), the arch of the foot sinks, or rather the arches. There are two per foot. One longitudinal and one transverse. "The transverse arch is the first to sag," explains physiotherapist Olaf Jenewein, adding that it is nothing short of a miracle if you can still find intact arches today. But why are these arches needed? "The arch of the foot is the body's first shock absorber. It acts like a leaf spring on a car," says Jenewein. If the spring is worn out, shocks can more easily make their way to the spine and cause back problems. In addition, the leg axis is not ideal, resulting in lateral stress on the knee and pain.
In Germany, the flat foot is particularly rampant. This is due to tarred, concreted surfaces and shoes. Runners' arches atrophy due to over-cushioned sports shoes. Women's high heels do the rest to the transverse arch. But cycling shoes with their hard, inflexible soles don't make things any better either. The classic pedalling technique does the rest: the knee is brought as close as possible to the top tube so that the inner arch of the foot is lowered. This causes the foot to tilt inwards, which puts a lateral load on the knee. In the worst case, the foot is so flat that the nerves in the sole of the foot are painfully irritated. In the case of Morton's neuralgia, the only remedy is often surgery. But it shouldn't even get that far: With our tips, you can prevent it from happening.
Incorporate these exercises into your everyday life to get your feet fit again:
Little helpers in everyday life
1. barefoot shoes
With barefoot shoes, you automatically train your arches. According to Jenewein, this is the best way to get your feet fit again: "The less you have to force yourself to do a workout, the better. If you put your shoes on in the morning and only take them off again in the evening, you've really achieved something." But be careful: at first, the unaccustomed strain can lead to pain in the feet and Achilles tendons. So it's better to take it slowly. Incidentally, the design of shoes has improved greatly in recent years and you no longer look like a seal walking on land.
2. insoles
Weak arches lead to misalignments in the knee on the bike. This can be particularly unpleasant on long, intensive rides. Stabilising insoles specially designed for cyclists can help. Pay attention to this: If you have really flat feet, you will hardly be able to avoid a customised insole; others can also use standard insoles with longitudinal arch support.
"The knee can be damaged." - Interview with Olaf Jenewein, physiotherapist
Flat arches - what actually happens?
This is a lowering of the arch of the foot caused by a weakness in the foot muscles. This weakness is initially normal in infancy, but should equalise over the course of a few years.
Does biking contribute to flat feet?
The problem is not caused by cycling, but rather by our sedentary lifestyle. Immobilising the feet in shoes often prevents the necessary training stimulus for the foot muscles. Unlike when walking barefoot, the foot has to do less work.
Can you actively do something about flat feet?
Once the soles are flat, you can hardly train them back. You then have to make do with insoles. However, once the arch of the foot is on its way down, you can delay further sinking by strengthening the muscles. You should definitely stay on the ball, as the leg axes are not ideal when cycling. As a result, sooner or later the knee will also be damaged.
How can I prevent flat feet?
Walk barefoot or buy barefoot shoes. This is also reflected in scientific studies. In tests at the University of Virginia, there was 54 per cent less strain on the hips when the test subjects ran without shoes - even when jogging. But you can also train in the office... simple things like picking up objects with your toes, or walking on your toes or splayed feet can help.
