Flat feet (also known as fallen arches) happen when the arch of the foot doesn’t develop properly, or collapses over time. This leaves the entire sole resting flat on the ground. While sometimes harmless, flat feet can cause discomfort, poor balance, and long-term stress on joints if not managed.
The good news? With the right footwear, simple exercises, and lifestyle adjustments, most people can keep flat feet comfortable and avoid bigger problems down the line.
Long-term arch strain can also cause small bony spurs under the heel. If your discomfort feels sharp or localised, you might find our Heel Spurs Advice Guide useful.
📌 At a Glance
All the key facts on Flat Feet in one place — no scrolling, no searching.
Jump straight to the 20 Quick Q&As at the bottom of this page.
What Are the Causes of Flat Feet?
Flat feet can be present from birth (congenital) or develop later (acquired). Some of the most common causes include:
- Genetics – family history often plays a role.
- Poor arch development in childhood – some children simply never develop a strong arch.
- Injury or trauma – tendon damage, particularly to the posterior tibial tendon.
- Aging – ligaments and tendons weaken over time.
- Obesity – extra weight constantly flattens the arch.
- Underlying health conditions – arthritis, diabetes, or cerebral palsy can contribute.
- Pregnancy – hormonal changes and added body weight may temporarily flatten arches.
Recognising the Symptoms of Flat Feet
Not everyone with flat feet experiences pain. But when symptoms do appear, they often include:
- Aching in the arch or heel, especially after long activity.
- Swelling or tenderness around the ankles.
- Overpronation (foot rolling inward when walking).
- Tired, heavy legs and feet.
- Back, hip, or knee discomfort caused by poor alignment.
Why the Right Shoes Matter for Flat Feet
Shoes can make or break life with flat feet. Standard footwear is often too narrow or unsupportive, which worsens pain and fatigue. Choosing the best shoes for flat feet can mean the difference between hobbling and walking freely.
Look for:
- A wide toe box to reduce crowding.
- Firm arch support to prevent overpronation.
- Shock-absorbing soles to reduce joint strain.
- Stable heel counters to keep the foot steady.
👉 See my detailed post: The Best Shoes for Flat Feet
Managing Flat Feet – Practical Solutions
Treatment for flat feet usually doesn’t mean surgery. Most people manage the condition well with simple changes, such as:
- Supportive footwear – wide-fit shoes with firm arch support.
- Custom orthotics – insoles tailored to your arches.
- Flat feet exercises – stretching and strengthening moves that improve mobility.
- Weight management – even a small reduction can ease pressure.
- Rest and ice – calm down flare-ups or inflammation.
- Surgery – only for severe cases where conservative methods fail.
Want to understand how all these foot issues connect? Visit The Complete Guide to Foot Pain Relief for a full breakdown of causes, treatments, and footwear fixes.
Daily Foot Care Tips
A few small habits make life easier with flat feet:
- Replace worn-out shoes often.
- Stretch your calves and arches daily.
- Alternate sitting and standing to avoid fatigue.
- Use insoles in slippers or indoor shoes.
- Avoid flimsy footwear like flat flip-flops.
When arches flatten, the plantar fascia is put under constant tension — a key reason plantar fasciitis develops.
See our Complete Guide to Plantar Fasciitis Relief for targeted stretches and shoe tips.
Common Questions About Flat Feet
Q: Is flat feet the same thing as overpronation?
A: Not exactly. Flat feet describe the structure, while overpronation is about movement. Many people with flat feet do overpronate, but not always.
Q: How can I tell if my flat feet are flexible or rigid?
A: Try a tiptoe test. If an arch appears on your toes, they’re flexible. If not, they may be rigid.
Q: Can flat feet cause knee, hip, or back pain?
A: Yes. Overpronation can alter leg alignment and overload joints. Supportive shoes or insoles often reduce this.
Q: Do children grow out of flat feet?
A: Many kids have flexible flat feet that improve with growth. If there’s pain, stiffness, or tripping, seek a professional opinion.
Q: What is posterior tibial tendon dysfunction (PTTD)?
A: It’s a tendon problem in adults that can cause progressive arch collapse, also known as adult-acquired flatfoot.
Q: Are barefoot or minimalist shoes good for flat feet?
A: They can be, but only if you transition slowly and your feet are symptom-free. Most people need supportive shoes during painful phases.
Q: What heel-to-toe drop works best for flat feet?
A: Around 6–10 mm works best for many people. Lower drops may suit you once symptoms settle.
Q: Do rocker-sole shoes help?
A: Often. They smooth movement and reduce strain on arches and calves.
Q: Are flip-flops bad for flat feet?
A: Flat, flimsy ones usually are. Choose sandals with real arch support and shaped footbeds.
Q: Are there lacing tricks that help?
A: Yes — try a midfoot wrap or heel-lock lacing to stabilise the rearfoot.
Q: How often should I replace shoes or insoles?
A: Shoes: every 300–500 miles (500–800 km). Insoles: when compressed or cracked.
Q: Do insoles make arches lazy?
A: No. They reduce overload without weakening muscles. You can still strengthen your feet.
Q: Can pregnancy flatten arches?
A: Yes, often temporarily due to hormones and weight. Supportive shoes or insoles help.
Q: Are flat feet linked to bunions or hammertoes?
A: They can be. Overpronation shifts pressure, contributing to toe deformities.
Q: Is running safe with flat feet?
A: Yes — with gradual mileage, supportive shoes, and careful monitoring.
Q: Which surfaces are best for flat feet?
A: Even and forgiving ones, like treadmill or track. Uneven surfaces can aggravate pain.
Q: Does calf or Achilles tightness make flat feet worse?
A: Yes. Tight calves can pull the heel inward, increasing roll. Daily stretches help.
Q: How do I size shoes if arch length and foot length differ?
A: Match both — use arch length (where the ball of the foot bends) as well as total length.
Q: Is the wet footprint test accurate?
A: It’s a rough guide only. Combine it with symptoms and a professional fit assessment.
Q: Can exercises correct flat feet permanently?
A: They may not rebuild an arch, but they improve strength, mobility, and pain.
Summary
Flat feet (fallen arches) are common and not always a problem — but they can cause pain, fatigue, and poor alignment if ignored. Supportive wide-fitting shoes, flat feet exercises, and simple daily care help most people live symptom-free.