Flat Feet (Fallen Arches): A Practical Guide
Flat feet — where the arch is low or absent and most of the sole touches the ground — are extremely common. Many people with flat feet have no symptoms at all, but for others the condition contributes to fatigue and pain that responds well to support.
What are flat feet?
A flat foot has a collapsed or very low medial arch. It can be flexible (an arch appears when you stand on tiptoe) or rigid. Children are often flat-footed until the arch develops, and some adults retain flexible flat feet for life without trouble. Adult-acquired flat foot, often from posterior tibial tendon dysfunction, develops later and is more likely to cause symptoms.
How flat feet affect the body
Flat feet tend to overpronate — the foot rolls inward excessively during each step. This can place extra strain up the kinetic chain, contributing to arch and heel pain, shin splints, knee discomfort and ankle fatigue, particularly during long walks or runs.
Support and treatment options
- Motion-control or stability shoes that limit inward roll.
- Arch-supporting insoles or custom orthotics to reduce overpronation.
- Calf and arch strengthening exercises to support the foot actively.
- Weight management to lower overall load.
- Physical therapy for tendon-related flat foot.
Helpful exercises
- Heel raises to strengthen the posterior tibial tendon
- Towel curls and toe scrunches
- Short-foot exercise to activate the arch muscles
- Single-leg balance work
As an Amazon Associate we may earn from qualifying purchases. This does not affect our editorial recommendations.
Frequently asked questions
- Are flat feet a problem?
- Often not. They only need treatment if they cause pain, fatigue or knock-on issues in the ankles, knees or hips.
- Can exercises fix flat feet?
- Exercises can strengthen supporting muscles and reduce symptoms but usually will not rebuild a fixed arch.
Sources & further reading
- Flat feet, NHS
- Flatfeet overview, Mayo Clinic
- Adult acquired flatfoot, American Academy of Orthopaedic Surgeons (AAOS)