Arch of the foot

Thearch of the foot refers to the arch-shaped structure made up of the bones, ligaments and muscles of the foot. Its main purpose is to optimally distribute body weight, absorb shocks when walking and provide light cushioning. A healthy arch contributes significantly to protecting the feet and joints (especially the knees, hips and spine) from overloading.

Structure of the arch of the foot

The base has several arches, which are divided into longitudinal and transverse arches:

Medial longitudinal arch: runs along the inside of the foot and is the most pronounced. It extends from the heel over the navicular bone (Os naviculare) to the midfoot and the metatarsophalangeal joints.
Lateral longitudinal arch: runs along the outside of the foot and is flatter than the medial arch.
Transverse arch: Connects the medial and lateral areas across the midfoot and provides stability and cushioning in width.

Bones (tarsal, metatarsal and toe bones), ligaments (e.g. the plantar fascia ligament) and muscles (foot muscles and lower leg muscles) are involved in these arch-shaped structures. The harmonious cooperation of these elements ensures stability and elasticity with every step.

Function

Shock absorption: shocks are softened when the foot touches down by the yielding and straightening of the arches.
Energy-efficient walking: The arch of the foot acts like a spring, storing energy and releasing it again when the foot rolls.
Stability: Ensures that the foot distributes the pressure it bears evenly, relieving strain on tendons, joints and muscles.
Adaptability: Enables safe walking on uneven surfaces as the arch can easily adapt.

Foot malpositions and their consequences

If the arch of the foot is disturbed - for example due to fallen arches, flat feet, hollow feet or splayfoot - this can lead to incorrect loading and discomfort. Knee pain, hip problems or even back pain are possible consequences. Early diagnosis and treatment, for example with insoles, targeted strengthening exercises or special shoes, can help to improve the statics and prevent painful consequential damage.

Strengthening and care

Foot gymnastics: Exercises such as toe-clawing, rocking movements or gripping objects with the toes support muscle development and the stability of the arch.
Walking barefoot: If possible on soft ground (e.g. meadow, sand) it exercises and stimulates the foot muscles.
Correct footwear: Shoes of the right size, good support and - if necessary - orthopaedic insoles prevent incorrect loading.
Weight management: A healthy body weight relieves strain on the feet and reduces the risk of overuse injuries.

Conclusion: The arch of the foot plays a central role in a healthy gait and general mobility. With targeted exercises, suitable footwear and regular foot care, its condition can be maintained and improved in the long term. Anyone suffering from foot or joint problems should seek expert advice to identify and treat possible misalignments or damage at an early stage.