FOOT CONDITION GUIDE
Flat Feet Explained
Flat feet are common and often harmless. But for some people, a low arch can contribute to pain, fatigue, and reduced stability. This guide explains what flat feet are, how to spot symptoms, and what you can do to improve foot function.
Your feet are a complex structure made up of 26 bones, over 30 joints, and many muscles and tendons that help stabilise the body during standing and movement. The arches help absorb impact and assist push off. When the arch is lower than normal, the foot may sit flatter against the ground.
Quick fact
Flat feet may affect up to 1 in 5 adults. Many people have no symptoms, especially with flexible flat feet.
Hara et al. (2023). Dabholkar & Agarwal (2020).
What are flat feet
Flat feet, also called fallen arches, occur when the arch of the foot is lowered or fully flat against the ground. Flat feet are often grouped into two types.
Type
Flexible flat feet
An arch is visible when you are not bearing weight, but the arch collapses when you stand. This type often causes no symptoms and may not require treatment.
Type
Rigid flat feet
The arch remains flat whether sitting or standing. This type is more likely to cause pain, stiffness, and instability, and may require clinical support.
Risk factors
Why it can develop
Flat feet are influenced by lifestyle and biology. Links include ageing, higher body weight, family history, and weak foot muscles. In children, less time barefoot and early footwear use may influence arch development.
What to notice
Common symptoms
Some people have no symptoms. Others notice foot or ankle pain, fatigue, reduced stability, and difficulty with uneven ground. Rigid flat feet can also be associated with shin splints and lower back discomfort.
Flat feet are common. Pain is not guaranteed, but strength and control can make a big difference in how your feet feel and perform.
Signs, symptoms, and when to get help
Flexible flat feet may simply look flatter without pain. Rigid flat feet are more likely to cause symptoms such as pain and instability. You may also notice poor weight distribution when standing or walking, which can contribute to fatigue.
Red flags
- Persistent pain that does not improve with rest and gradual strengthening
- Significant swelling or sharp pain
- Increasing ankle instability or frequent rolling
- Symptoms that limit walking, work, or sport
How flat feet can affect movement and lifestyle
Flat feet can make walking on uneven surfaces, running, and balance tasks feel harder. They can also limit footwear choices. Over time, these challenges may reduce confidence and participation in activity.
Conventional treatment options
Treatment depends on symptoms and whether flat feet are flexible or rigid. Flexible flat feet without symptoms often need no treatment. If discomfort is present, approaches may include strengthening exercises and short term pain management options such as NSAIDs when appropriate. Rigid flat feet may require more intensive clinical care, sometimes including surgery alongside physical therapy.
Self care and prevention
A strong foundation often starts above the foot. Weakness through the glutes, quads, and calves can contribute to overpronation and may worsen flat foot symptoms. Evidence supports combining lower limb strengthening with foot specific training.
- Short foot exercises to improve arch control
- Toe flexion drills to build foot strength
- Strength work for calves, quads, and glutes to support better mechanics
- Load management by reducing activities that aggravate symptoms, then rebuilding gradually
Online Exercise Programs
If you are dealing with sore, tired, or unstable feet, a structured plan helps. Our online exercise programs are designed to build foot strength, mobility, balance, and control with clear progressions and guided sessions.
Flat Feet 8 Week Program
A step by step plan to support low arches by improving alignment and restoring efficient foot mechanics. You will complete three guided sessions per week over eight weeks, with a clear progression to build stronger arches and better foot control.
- Length 8 weeks
- Schedule 3 sessions per week
- Focus strengthening, mobilisation, balance, and release work
- Tools commonly used mini roller, mini ball, toe band, strength bands
Recommended Rehab Mechanics tools
Tools work best when paired with education and a clear progression. These kits are commonly used to support strength, mobility, and proprioception.
References
Dabholkar, T., & Agarwal, A. (2020). Quality of life in adult population with flat feet. Int. J. Health Sci. Res, 10(8).
Hara, S., Kitano, M., & Kudo, S. (2023). The effects of short foot exercises to treat flat foot deformity: A systematic review. Journal of Back and Musculoskeletal Rehabilitation, 36(1), 21 to 33. doi:10.3233/BMR-210374
Van Boerum, D. H., & Sangeorzan, B. J. (2003). Biomechanics and pathophysiology of flat foot. Foot and Ankle Clinics, 8(3), 419 to 430. doi:10.1016/S1083-7515(03)00084-6
Brijwasi, T., & Borkar, P. (2023). A comprehensive exercise program improves foot alignment in people with flexible flat foot: a randomised trial. Journal of Physiotherapy, 69(1), 42 to 46. doi:10.1016/j.jphys.2022.11.011