Why Flat Feet Are More Than a Cosmetic Concern

Are flat feet making it painful to walk and stand? The answer may be treatment and the right footwear.

Flat feet affect a significant portion of adults—and it’s more than just a cosmetic concern. A government study of a random sample of the adult population revealed that nearly 27 percent had flat feet, with the condition being more common among older individuals.

The study also noted that having flat feet negatively impacted their everyday lives.

Most people with flat feet don’t experience discomfort. However, if you suffer from pain or find that standing or walking for long periods becomes excruciating, it may be time to consider treatment. Let’s explore available treatments for flat feet, including the best types of shoes to wear.

What Are Flat Feet?

Flat feet, or fallen arches, refer to a condition in which the arches of the foot are flat. When you stand, the entire sole of your foot touches the floor. Your feet may also turn outward.

Infants are born with flat feet, but they usually develop arches by around age three as the ligaments and tendons in the feet and legs tighten. Some people, however, never develop arches, which can become problematic if it leads to pain.

How to Tell If You Have Flat Feet

The first signs of flat feet often include pain when standing or walking for extended periods.

You can do a simple test at home: wet your feet and step onto a flat surface like pavement. A normal footprint typically shows a T-shaped pattern, with a clear narrowing where the arch is located. If your footprint is more rectangular, meaning the entire sole touches the ground, you may have flat feet.

Flat feet can also result from damage or inflammation of the posterior tibial tendon, which connects the calf muscle to the inside of the ankle. Other causes include obesity, diabetes, rheumatoid arthritis, or repetitive stress that wears down the tendons.

Still unsure? Visit a podiatrist or orthopedist. They can examine your feet and may order imaging tests like an X-ray or MRI for a clearer diagnosis.

Why Are Flat Feet a Problem?

Flat feet that don’t cause pain typically require no treatment. However, when left untreated, painful flat feet can lead to more serious issues. In addition to reduced quality of life, complications may include:

• Shin splints
• Bunions and hammertoes
• Chronic pain in the knees, hips, lower back, and feet
• Ankle sprains
• Foot and ankle arthritis
• Plantar fasciitis

What Does Flat Feet Treatment Involve?

Fortunately, pain from flat feet is often very treatable—and in some cases, even curable. A foot specialist can help determine the best approach, but here are some common treatment options:

• Orthotics: Over-the-counter or custom-made inserts support the arch and reduce pain, though they won’t "cure" flat feet.
• Physical therapy: Especially useful for runners, physical therapy strengthens foot and leg muscles and improves gait.
• Stretching exercises: Helpful for tight Achilles tendons, stretching can ease pain and improve foot stability.
• Medication: Over-the-counter pain relievers like ibuprofen or naproxen can reduce inflammation and discomfort.
• Weight loss: Reducing body weight lessens the load on your feet.
• Surgery: Considered a last resort when other treatments fail or if there is structural damage to bones or tendons.

What Are the Best Shoes for Flat Feet?

Choosing the right footwear may be the most effective way to ease flat foot pain. Look for shoes with the following features:

• Supportive soles: A good shoe should offer a balance of cushioning and firmness to absorb body weight during movement.
• Raised arch: Shoes with built-in arch support help reduce pressure on the midfoot and align your legs properly.
• Heel support: Look for shoes that snugly encase the heel and offer a slightly raised heel (1–2 inches) to relieve pressure. Avoid flip-flops and unsupportive sandals.
• Adjustable fit: Lace-up or Velcro shoes allow you to tighten the shoe around your foot for better weight distribution and support.

Walk On Down to All Sports Physical Therapy

Don’t suffer from flat foot pain another day. The therapists at All Sports Physical Therapy have the tools and expertise to get you walking pain-free with our targeted therapies. Contact us today for a consultation.