What Are Flat Feet?
Flat feet, also known as fallen arches or pes planus, occur when the arch along the inside of the foot is low or flattens toward the ground while standing.
Some people naturally have flat feet from childhood, while others develop them later in life. Adult-acquired flat feet can sometimes be linked to ageing, injury, changes in the tissues supporting the foot, or weakness or damage involving the posterior tibial tendon, which helps support the arch.
Flat feet do not cause problems for everyone. Some people have low arches throughout their lives without experiencing pain or difficulty. For others—including me—they can contribute to tired or aching feet, especially after walking or standing for long periods.
As someone who has lived with flat feet for all of my life, I know how much they can affect ordinary activities. Understanding what may be contributing to the discomfort is an important first step toward managing it.
At the other end of the spectrum are high arches, also known as pes cavus. Very high arches can create their own pressure and balance problems. For a closer comparison, read my post High Arches vs Flat Feet.
How Can Flat Feet Affect You?
Having flat feet does not automatically mean you will develop pain or problems elsewhere in your body. However, when symptoms do occur, they may include the following.
Foot or Arch Pain
Some people experience aching along the arch, around the heel, or near the inside of the ankle. The discomfort may become more noticeable after prolonged walking or standing.
I often notice it after a long day out, when my feet begin to feel heavy and tired.
Tired Feet
When the feet are not moving comfortably, the muscles around the feet and ankles may fatigue more quickly. This can make prolonged standing or walking feel harder, although the experience varies from person to person.
Ankle, Knee, Hip, or Back Discomfort
The way the feet move can influence movement farther up the body. In some people, flat feet and inward rolling of the feet may be associated with discomfort in the ankles, knees, hips, or lower back.
However, flat feet are not always the cause. Pain in these areas can have many explanations, so it is better not to assume that every knee or back problem begins with the arches.
Balance Difficulties
The feet provide an important base of support. Some people with flat feet may feel less steady during activities that require standing on one leg or controlling their weight.
Balance has been one of my own challenges, particularly during yoga poses such as Tree Pose. My physiotherapy experience also showed me that balance depends on more than the arches alone. Strength in the ankles, legs, hips, and core can all play a part.
Other Foot Problems
Flat feet may exist alongside conditions such as bunions, plantar fasciitis, Achilles tendon discomfort, or shin pain. This does not mean flat feet directly caused the condition. Foot shape, footwear, activity level, and the way pressure is distributed can all contribute.
How Can You Manage Painful Flat Feet?
According to the NHS guidance on flat feet, people whose flat feet are not causing problems usually do not need treatment. When discomfort is present, the aim is generally to improve comfort and function—not to force the feet into a particular shape.
Choose Supportive, Comfortable Footwear
A stable shoe with enough room for your toes, suitable cushioning, and a secure heel can make walking and standing more comfortable. The right amount of support will differ from person to person, so more arch support is not automatically better.
New Balance has worked well for me personally. I have found its supportive styles helpful during long days when my feet would otherwise begin to feel heavy and tired. That is my own experience, however, and no single shoe will suit every foot.
Another option I came across while researching supportive footwear is Orthofeet. The Orthofeet Coral for women and the Orthofeet Edgewater for men both include removable orthotic insoles, optional Arch Boosters, multiple width choices, and stretchable uppers that provide more room around the toes. These features may be useful for people who have flat feet along with bunions or sensitive areas.
Orthofeet also offers the Nira hands-free shoe for women, which readers can explore here.
I have not personally worn either model, so I cannot compare them directly with my New Balance shoes. However, their adjustable support and roomy designs make them options worth considering. Check the sizing, availability in your country, and return policy before ordering.
Consider Insoles or Orthotics
Over-the-counter insoles may help some people by adding cushioning or support. Others may benefit from custom orthotics recommended by a podiatrist or another qualified healthcare professional.
Insoles can help manage symptoms, but they do not permanently rebuild the arch or change the underlying shape of an adult foot. Comfort and fit matter. If an insert feels too hard or creates new pain, it may not be suitable for you.
Work on Strength and Flexibility
Exercises may help improve foot and ankle strength, flexibility, and control. Two commonly used movements are:
- Arch lifts: Keep your heel and toes on the floor while gently drawing the ball of your foot toward your heel. Avoid curling or gripping with the toes.
- Heel raises: Hold a stable surface, slowly lift your heels, and then lower them with control.
Start gently rather than forcing the movement. Exercises should not cause sharp or increasing pain. If you are unsure which movements are appropriate for you, a physiotherapist or podiatrist can assess your feet and provide more individual guidance.
Include Balance and Whole-Body Exercise
Yoga has been one of my quiet helpers. It has helped me become more aware of my balance, posture, and the way I distribute my weight.
Poses such as Tree Pose can challenge balance, while other movements can work the calves, hips, and core. However, yoga does not “fix” flat feet, and poses should be modified if they place too much pressure on the feet, knees, or back.
You can read more about this in Flat Feet and Balance: Understanding the Connection.
Using Cold or Heat for Foot Pain
Cold and heat can sometimes provide temporary relief, depending on the type of discomfort.
For me, the cooling sensation of an ice massage felt heavenly when my feet had that familiar burning feeling. Cold may feel soothing after activity or when an area feels irritated, while gentle heat may be more comfortable for stiffness or tight muscles.
Neither treatment addresses every cause of foot pain. Ice should be wrapped rather than placed directly against bare skin for a prolonged period, and heat should feel comfortably warm rather than hot.
For more details—including when I personally use each one—read my post Hot and Cold Therapy for Foot Pain: When to Use Each.
Everyday Habits That May Help
Small adjustments can sometimes make a noticeable difference:
- Change position regularly instead of standing completely still for long periods.
- Take short movement breaks when possible.
- Wear shoes that fit properly and do not squeeze your toes.
- Build up walking or exercise time gradually.
- Pay attention to which shoes, surfaces, or activities make your symptoms better or worse.
- Aim for health habits that reduce unnecessary strain on your feet and joints, without treating weight as the only explanation for pain.
When Should You Seek Professional Advice?
Consider speaking with a doctor, podiatrist, or physiotherapist if:
- Your pain is persistent, worsening, or limiting your daily activities.
- Your foot feels unusually stiff, weak, or numb.
- You frequently experience foot or ankle injuries.
- Walking or balancing has become difficult.
- You did not previously have flat feet.
- One foot suddenly appears flatter than the other.
- Your symptoms began after an injury.
- You notice significant swelling or a sudden change in the shape of your foot.
A healthcare professional can look at more than the height of your arch. They may assess your movement, footwear, strength, flexibility, and the exact location of your pain.
Surgery is rarely needed simply because someone has flat feet. It is generally considered only for certain structural or tendon problems when symptoms are severe and appropriate non-surgical treatments have not helped.
Learning What Your Feet Need
Living with flat feet has taught me that there is no single shoe, insole, or exercise that works for everyone. Even my own needs can change depending on how long I have been standing, what activity I am doing, and how the rest of my body feels that day.
Managing foot pain is often about noticing those patterns and making practical adjustments—not chasing a perfect arch.
If you live with flat feet, what tends to affect you most: long walks, standing still, certain shoes, or something else? Share your experience in the comments. What helped you may give another reader a useful place to start.
Sources and Further Reading
- NHS: Flat feet — information about symptoms, treatment options, and when to seek professional advice.
- FootCareMD: Adult Acquired Flatfoot Deformity — information from the American Orthopaedic Foot & Ankle Society about adult-acquired arch changes, the posterior tibial tendon, diagnosis, and treatment.
This article is based on personal experience and research and is intended for informational purposes only. It is not a substitute for individual medical advice, diagnosis, or treatment.