Our feet are among the most heavily used parts of the body – after all, they carry us throughout our entire lives. Foot health is therefore an important prerequisite for well-being. However, due to improper footwear, uneven strain, or diseases, the feet can become deformed and cause pain. Such a foot deformity is not uncommon but a reality for many people. What can be done about it? What are the most common deformities? We reveal it here!
What is a foot deformity?
A foot deformity refers to the deviation from the ideal, anatomical shape of the human foot. Through deformation of the foot bones or a change in the natural foot arch, sooner or later pain can occur – with every step or only during certain movements.
AdditionalIn some cases, foot deformities are an aesthetic problem, because the external appearance of the feet no longer conforms to the norm. The best example of this is hallux valgus, a deformity of the big toe where a clearly visible bump forms on the inside of the foot.
But not all foot deformities lead to health problems. Minor foot deformities are widespread and usually cause no issues. Often, a permanent deformity is suspected, which, however, resolves on its own over time. Many toddlers, for example, have flat feet because their feet are not yet fully developed. This initial foot deformity does not persist and is therefore not a cause for concern.
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By the way: The ideal foot, as usually described in anatomy books, is rarely found in reality. Many people have slightly deformed feet that cause no discomfort. Most foot deformities are therefore completely normal and harmless. They do not need to be corrected either conservatively or surgically. |
Causes of a foot deformity
There are many reasons behind a foot deformity. Basically, deformities are either congenital or acquired. Some foot deformities that are present at birth often have genetic causes. People who, for example, have weak connective tissue also have a less stable support structure in the foot – the development of a deformity is often already predetermined.
An unfavorable position of the baby in the womb can also be the cause of a congenital deformity – for example, the clubfoot, where both feet are curved like a sickle. To avoid later problems with this and other deformities, such early childhood foot deformities must be treated accordingly.
Acquired deformities, on the other hand, develop over the course of life and are self-inflicted. For example, years of wearing improper footwear are responsible for the feet becoming unintentionally deformed. Additionally, one-sided strain during sports or daily sitting can negatively affect healthy foot anatomy.
Acquired deformities, on the other hand, develop over the course of life and are self-inflicted. For example, years of wearing improper footwear are responsible for the feet becoming unintentionally deformed. Additionally, one-sided strain during sports or daily sitting can negatively affect healthy foot anatomy.
Symptoms associated with a foot deformity are diverse. However, what most deformities have in common is that if left untreated, they can lead to foot pain and secondary problems in other parts of the body. For example, hip pain or knee problems can be caused by a foot deformity. Especially common symptoms also include the following:
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calluses and pressure points on the foot
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altered gait pattern
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restricted mobility
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persistent joint pain
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painful muscle cramps
Which specific symptoms occur ultimately depends on the type of foot deformity. The following deformities are particularly widespread.
The most common foot deformities: overview
The human foot skeleton is a complex marvel, consisting of 26 individual bones and countless muscles, ligaments, tendons, vessels, and nerves. A healthy foot never lies completely flat on the ground. Instead, it has only three points of contact to balance the entire body weight well with every step: the heel, the inner ball, and the outer ball. Between these points, the foot is arched. This longitudinal and transverse arch ensures that foot mobility is maintained.
In the case of a foot deformity, the feet no longer function perfectly – and there are several reasons for this. For example, the body weight is no longer distributed only on the three mentioned contact points. The natural longitudinal and transverse arches can either disappear completely or become abnormally deformed. Deformations of the foot bones can also occur. Foot deformities are widespread – the most common types are the following:
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Pronated FootPronated foot is a deformity where the foot turns inward – caused by, for example, unstable tendons and ligaments or muscle weakness. Unlike a healthy foot shape, the foot arch is no longer held in its original position. Instead, the heel tilts inward, causing the inside of the sole to bear more weight. This is often associated with painful swelling on the inside and outside of the ankle. |
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Fallen ArchIn fallen arch, the foot muscles are too weak to stabilize the longitudinal and transverse arches of the foot. As a result, the entire foot skeleton sinks slightly downward. Most of the foot – from the heel to the ball of the foot – rests completely on the ground when standing and walking. This often causes pain around the ankle joint and in the middle of the sole. Calf cramps are also a common symptom that can occur in connection with fallen arch. |
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Splayed FootA splayed foot can develop due to, for example, unstable tendons and ligaments, heavy lifting, or improper footwear. In this foot deformity, the metatarsal bones spread apart, causing the forefoot to become wider automatically. The natural transverse arch is completely flattened in this area and bears more load. Typical symptoms include callus formation, pain, corns, and pressure points in the middle of the forefoot. Additionally, a splayed foot often promotes the development of hallux valgus. |
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FlatfootFlatfoot is a combination of pronated foot, fallen arch, and splayed foot, usually caused by muscle and ligament weakness. While the natural longitudinal arch in fallen arch is only slightly lowered, in flatfoot it completely collapses downward. This causes the ligaments to overstretch, joints to be improperly loaded, and muscles to be chronically overused. Flatfoot is a particularly common foot deformity in children and toddlers, but usually corrects itself by school age. |
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High ArchThe opposite of flatfoot is high arch, which can be caused, for example, by improper footwear. This deformity is characterized by a pronounced arching of the inner longitudinal arch , so that only the forefoot and heel touch the ground – the midfoot is essentially suspended in the air. Due to this overly pronounced foot arch, the forefoot and heel bear a lot of pressure. Calluses, pressure points, and increased bending of the toes (claw toes) are the consequences. |
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Hallux ValgusThe Hallux Valgus – also known as bunion, frostball, or crooked toe – is the most common toe deformity. In this condition, the big toe turns toward the smaller toes, causing a clearly visible bunion on the inside edge of the foot at the base of the big toe. Initially, hallux valgus is only a cosmetic problem, but later it is increasingly associated with pain. Possible causes include congenital connective tissue weakness and unhealthy footwear. |
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Sickle footThe sickle foot is a very common foot deformity in babies, usually affecting both feet. It can be caused, for example, by an incorrect position of the child in the womb. In a sickle foot, the inside of the front and middle part of the foot is bent inward like a sickle. However, in most cases, the sickle foot can be well corrected – for example, with a plaster cast that gradually brings the feet into the correct position. Only in rare cases is surgery necessary to correct this foot deformity. |
5 exercises for a foot deformity
To prevent or correct foot deformities, regular foot exercises are worthwhile. Targeted exercises can strengthen the foot muscles and permanently improve foot mobility. However, always make sure to perform each exercise slowly and controlled. Stop the foot exercises immediately if they cause pain. Here we present 5 effective exercises suitable for all foot deformities.
1. Bend and stretch toesThe following exercise is for strengthening and activating the toe flexor muscles. It can also help maintain or improve the mobility of the toes and toe joints. To perform this exercise correctly, proceed as follows: 
proceeds as follows:
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2. Picking up marblesWith a simple gripping exercise, such as picking up marbles, coordination skills can be improved, toe mobility promoted, and the toe muscles actively strengthened. To perform this exercise correctly, follow these steps:
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Little tip: If you’re doing the exercise for the first time, it doesn’t have to be marbles right away. You can also choose other objects. Try small stuffed animals, for example – this makes the exercise much easier at the start. |
to pick up.
3. Circling the ankleTo mobilize, strengthen, and loosen the ankle joints, it’s worth consciously training the ankles. To properly circle your ankles, proceed as follows:
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Make sure to stretch your toes downward during the circular movement.
4. Toe caterpillarFor more foot mobility – and especially to activate the transverse arch – the toe caterpillar is a great option, another effective exercise from foot gymnastics. To perform successfully, follow these steps: 
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5. Foot massageOur feet are heavily stressed every day. That’s why you should occasionally give them a well-deserved break – a foot massage is absolutely perfect for this. It not only increases well-being but also promotes circulation and can actively counteract pain. For a foot massage, proceed as follows: 
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Correcting foot deformity with a footbed
One of the most common methods to correct a foot deformity is a corrective footbed made from natural materials. This is usually prescribed by an orthopedist and customized to the individual foot shape and deformity – after all, every foot has very different needs. A footbed can relieve discomfort and gently correct the existing deformity in many cases by keeping the feet in a healthy position and specifically relieving overstrained areas.
Today, both integrated footbeds and removable footbeds are available. While the former are fixed in a specific pair of shoes, the latter have the great advantage that they can be removed. To use a removable footbed, you don’t necessarily have to buy new shoes. Instead, it usually fits any pair of shoes you already have at home. This way, you can even combine your favorite shoes with a removable footbed.
| Tip: If you want to walk on clouds at home too, equip your slippers for problem feet best with a high-quality removable footbed from Haflinger or check out our slippers for insoles. The anatomically shaped footbed adapts perfectly to every foot shape and is also made from natural, environmentally friendly materials. |
Foot deformity? Barefoot walking is worth it!
Many foot deformities are caused by the wrong shoes.
The reasonToo tight, too small, or too high shoes restrict the feet in their mobility. To theTo give feet, the foundation of the human body, enough freedom to move, regular barefoot walking is advisable – not only for healthy feet but especially for deformities. After all, walking barefoot specifically counteracts various foot deformities and malformations.
The benefits: Barefoot walking…
…strengthens ligaments and tendons.
…strengthens the foot muscles.
…stabilizes the joints.
…promotes the natural rolling movement of the feet.
…trains coordination.
…provides the right load.
| But beware: If you have only been wearing socks or shoes so far, you should slowly get your feet used to walking barefoot. After all, bare feet are loaded and stressed very differently than when in shoes. Make sure not to walk more than 100 meters barefoot per day at the beginning. |
A foot deformity doesn’t have to be!
Foot deformities are a widespread phenomenon. Many of them are not just an aesthetic problem but can also be quite painful. If you suffer from a foot deformity, there are several things you can do about it. Exercises from foot gymnastics, a corrective footbed, and regular barefoot walking can help prevent and counteract deformities and malformations. This way, you do something really good for your feet!
Image sources:
© Elnur – stock.adobe.com
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