Have you ever felt unsteady while standing, walking, or exercising? If you have flat feet, you may wonder whether your arches are part of the reason. I have lived with flat feet all my life, and balance has always been one of my challenges.
I noticed it especially during yoga poses such as Tree Pose, but my physiotherapy experience later helped me understand that balance involves much more than the shape of the feet.
Flat feet may influence stability for some people, but they are not the only possible cause of balance difficulties. Strength, joint movement, vision, the inner ear, medication, injury, and other health conditions can all play a part.
Why Might Flat Feet Affect Balance?
Flat feet, also called fallen arches or pes planus, occur when the arch along the inside of the foot is low or flattens toward the ground while standing.
The feet form the base that supports the rest of the body. When a foot rolls inward more than is comfortable—a movement called overpronation—it may change how pressure is distributed during standing and walking. For some people, this can make controlling certain movements more difficult.
Possible contributing factors include:
- Foot and ankle control: The muscles around the feet and ankles help control movement and respond to changes in the ground.
- Proprioception: This is the body’s awareness of where it is positioned without having to look. Information from the feet and ankles helps the body make small adjustments to stay steady.
- Muscle fatigue: Tired or uncomfortable feet may make it harder to remain in one position for a long time.
- Movement farther up the body: The knees, hips, and core also help control balance. A difficulty in one area may affect how the other areas work together.
This does not mean everyone with flat feet will have poor balance. Many people with flat feet walk, exercise, and play sports without any difficulty. It also does not mean that flat feet are automatically responsible whenever someone feels unsteady.
What I Noticed About My Own Balance
I have tripped or felt unsteady since childhood, particularly when trying to balance on one leg. When I started yoga, Tree Pose was difficult. My ankles felt weak, and I would sway or put my foot down sooner than I wanted.
With practice, I became able to hold some poses longer and felt more aware of how I was distributing my weight. At the time, however, I did not fully understand what was happening.
Years later, balance came up again during physiotherapy. When I was asked to stand on one leg for 15 seconds, I struggled on my right side. That simple test showed me that the weakness I had noticed during yoga was not just in my imagination.
It also taught me that balance is not only about the feet. The ankles, legs, hips, core, and nervous system all have to work together. You can read more about that assessment in Physiotherapy Journey Part 3: Strengthening My Knees and Rebuilding Confidence.
Is a One-Leg Stand a Test for Flat Feet?
Standing on one leg can be a useful way to notice differences between your sides, but it cannot diagnose flat feet or prove why you feel unsteady.
If you try it, stand beside a wall or hold a stable chair. Lift one foot only as far as feels safe and notice whether one side feels easier than the other. There is no need to force yourself to reach 30 seconds.
Wobbling is normal, especially when trying an unfamiliar movement. It may be influenced by strength, fatigue, pain, concentration, or many other factors—not only your arches.
Ways to Work on Balance Safely
Balance can often be trained, but the right starting point will differ from person to person. Begin with a stable surface and keep a wall, counter, or sturdy chair within reach.
The following movements are general examples, not a personalised treatment plan.
- Toe Curls
Sit with your feet resting on the floor. Gently curl and release your toes without gripping so hard that the foot cramps.
Toe curls encourage movement and awareness in the smaller muscles of the feet. They should feel controlled and comfortable rather than forceful
- Heel Raises
Stand while holding a wall, counter, or stable chair. Slowly lift your heels, pause briefly if comfortable, and lower them with control.
Heel raises work the calf muscles and muscles around the ankles. Start with a small number of comfortable repetitions and increase gradually rather than following a fixed target immediately.
- Supported One-Leg Balance
Stand beside a wall or sturdy chair. Shift your weight onto one leg and lightly lift the other foot. Keep a slight bend in the standing knee and hold only for as long as you can do so safely.
Begin with your fingertips on the support. As your confidence improves, you may be able to use less assistance—but there is no need to remove your support completely.
- Modified Plank
A plank works several muscles that help support the trunk. It can be performed against a wall, from the knees, or on the forearms and toes, depending on your ability.
Keep breathing normally and stop if it causes pain in your back, shoulders, wrists, or feet. A harder version is not necessarily a better version.
- Pelvic Tilts
Lie on your back with your knees bent and feet resting on the floor. Gently tighten your abdominal muscles and allow your lower back to move slightly toward the floor. Then relax.
Pelvic tilts are not a direct treatment for flat feet, but they may help build awareness and control around the pelvis and lower back.
Yoga and Other Balance-Focused Activities
Yoga has helped me become more aware of my posture, breathing, and weight distribution. Poses such as Tree Pose can challenge balance, but they can also be modified by keeping one hand on a wall or placing the raised foot lower on the standing leg.
Tai chi and other slow, controlled activities may also help people practise coordination and stability. The important thing is to choose an activity that feels appropriate for your current ability.
Balance boards can provide a greater challenge, but they are not necessary for beginners and should be used carefully. A stable floor is usually the better place to start.
Can Supportive Footwear Improve Balance?
Shoes can influence how secure and comfortable you feel, but no single shoe can guarantee better balance.
Look for footwear that:
- Fits securely without slipping at the heel.
- Gives your toes enough room.
- Has a stable sole with suitable grip.
- Feels supportive without creating uncomfortable pressure.
- Suits the activity and surface where you will wear it.
Some people feel more comfortable in supportive shoes or insoles, while others notice little difference. Research into whether foot orthoses improve balance in people with flat feet has produced mixed results, so they should not be treated as a guaranteed solution.
Very loose footwear may feel less secure during balance exercises. If you practise at home, choose a safe surface and use whichever footwear—or barefoot setup—allows you to feel most stable and comfortable.
For more about footwear, orthotics, and managing discomfort, read Flat Feet and Foot Pain: Causes, Symptoms, and Relief.
When to Seek Professional Advice
Occasional wobbling does not necessarily mean anything is wrong. However, consider speaking with a doctor or physiotherapist if:
- Your balance has suddenly changed.
- You fall or nearly fall repeatedly.
- Dizziness accompanies the unsteadiness.
- One side feels noticeably weaker than the other.
- You experience numbness, significant weakness, or loss of sensation.
- Foot, ankle, knee, or back pain is limiting your movement.
- You do not feel safe walking or standing without support.
A healthcare professional can assess more than your arches. They may examine your walking pattern, strength, joint movement, sensation, vision, medications, and other possible causes of balance difficulty.
Balance Is More Than Standing Still
For a long time, I thought wobbling simply meant I was bad at balancing. Yoga helped me improve, but physiotherapy helped me understand the wider picture.
My flat feet may be one part of that picture, but so are my ankles, knees, hips, core strength, and confidence in the movement. Learning this made balance feel less like something I either had or did not have—and more like a skill I could work on gradually.
Progress does not always mean holding a perfect pose. Sometimes it means noticing which side needs more support, using the wall without feeling embarrassed, or feeling a little steadier than you did before.
Have you noticed a difference between your left and right sides when balancing? What activity first made you aware of it?
Sources and Further Reading
- NHS: Balance exercises — gentle balance exercises, advice on building up gradually, and guidance on using a wall or stable chair for support.
- Effect of foot orthoses on balance among individuals with flatfoot — a 2024 systematic review and meta-analysis examining flat feet, balance, and the mixed evidence surrounding foot orthoses.
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.