Flat feet, also called fallen arches, is a condition where the arch of the foot either doesn’t develop or collapses over time, causing the entire sole to rest flat on the ground. While often harmless, it can lead to discomfort, balance issues, and long-term joint stress if left unaddressed. Thankfully, with the right support — particularly in footwear — flat feet can be managed effectively.
What Causes Flat Feet?
Flat feet can be present from birth (congenital) or develop over time (acquired). Several factors can contribute:
- Genetics: A family history of flat feet increases the likelihood of developing them.
- Poor arch development in childhood: Some children never develop a proper arch structure as they grow.
- Injury or trauma: Damage to foot tendons, especially the posterior tibial tendon, can lead to arch collapse.
- Aging: Wear and tear weaken the tendons and ligaments over time.
- Obesity: Excess weight puts constant strain on foot structures, flattening the arches.
- Underlying health conditions: Conditions like arthritis, diabetes, or cerebral palsy may contribute.
Recognising the Symptoms of Flat Feet
Not everyone with flat feet experiences symptoms, but common complaints include:
- Pain in the arch or heel, especially after prolonged standing or activity
- Ankle swelling or tenderness
- Overpronation – the foot rolling inward while walking
- Fatigue in the legs and feet
- Lower back or knee discomfort due to poor alignment
Why the Right Shoes Matter for Flat Feet
People with flat feet often find that conventional shoes worsen their symptoms, especially if the shoes are narrow, unsupportive, or have flat soles. Shoes designed for flat feet can make a significant difference in everyday comfort and mobility. Read my article on the best shoes for flat feet
Look for These Shoe Features:
- Wide toe box: Allows the toes to spread naturally and reduces pressure.
- Firm arch support: Helps prevent overpronation and supports natural alignment.
- Shock-absorbing soles: Reduce impact stress on joints.
- Stable heel counters: Keep the foot stable during movement.
Managing Flat Feet: Practical Solutions
- Supportive Footwear: Opt for wide-fitting shoes with built-in arch support.
- Custom Orthotics: Tailored insoles provide targeted support and comfort.
- Stretching and Strengthening Exercises: Improve foot flexibility and reduce strain.
- Weight Management: Reducing weight can alleviate pressure on the arches.
- Rest and Ice: Helpful for managing flare-ups and inflammation.
- Surgical Intervention: Reserved for severe or progressive cases unresponsive to conservative care.
Daily Foot Care Tips
If you have flat feet, consider these daily habits to ease discomfort:
- Choose footwear carefully and replace worn-out shoes regularly.
- Stretch your calves and feet each morning.
- Alternate between sitting and standing to prevent fatigue.
- Use insoles or arch support in slippers or indoor shoes.
Explore Shoes Designed for Flat Feet
WideFittingShoes.com offers a range of supportive footwear specifically designed to accommodate flat feet. With the right shoes, you’ll enjoy better alignment, less pain, and more freedom to move confidently throughout the day.
Frequently Asked Questions
Q: What are the main signs of flat feet?
A: Common signs include pain in the arch or heel, fatigue in the legs, overpronation, and swelling around the ankle.
Q: Can flat feet be corrected with exercise?
A: Exercises can help strengthen the muscles and tendons, improving function and reducing discomfort, but they may not permanently restore the arch.
Q: Are custom orthotics worth it?
A: Yes, they can offer tailored support, especially if off-the-shelf insoles don’t relieve your symptoms.
Q: Do all people with flat feet need treatment?
A: Not necessarily. Many people live symptom-free. Treatment is typically needed if flat feet cause pain or mobility issues.
A special note from Sue.
I have suffered from flat feet for years now especially after my osteoarthritis got a hold. There are a few tips that I would like to share with you that have helped me during my choice of footwear.
Wide fitting shoes need to be wider across where the fallen arch sits. When choosing sandals, avoid foot beds with a raised edge, these will dig in under your arches (or where they should be).
Compare sandals visually and aim for the widest foot bed possible (in the arch area).
You can also do the same with shoes but it isn’t as important because you will get some support from the sides of the shoes.
There are some sandal / shoe manufacturers who take this into consideration.
Have a look at the images below to see what I mean.
The Sandal on the right offers side support, this is quite an extreme example and there are sandals available with much shallower side supports that barely show.