What are flat feet?
Flat feet, also called pes planus or fallen arches, describes a foot where the arch is lower than typical, with most or all of the sole making contact with the ground when standing. Some people are born with low arches; others develop them over time as the soft tissues that hold the arch up gradually stretch out.
Having flat feet is not automatically a problem. Plenty of people have flat feet, run marathons and never feel a thing. The issue is when the lowered arch produces pain, fatigue, or starts loading the knees, hips and back in a way they can't tolerate.
Foot type
Flexible flat feet vs rigid flat feet
These are two completely different conditions that get bundled under the same name. The fix for each is also different.
Flexible flat feet
The arch appears when you're off your feet (sitting, or up on tiptoes) but collapses when you stand. By far the most common type, this is what most adults with flat feet have. Responds very well to structured arch support and strengthening.
Rigid flat feet
The arch stays flat whether you're bearing weight or not. Less common, often present from childhood, and usually needs assessment by a podiatrist. Arch support can still help comfort, but the structural cause needs professional evaluation.
Why it happens
What causes flat feet?
Genetics
The most common cause. If one or both of your parents have flat feet, you're significantly more likely to have them too.
Adult-acquired flat foot
The posterior tibial tendon, the main supporter of the inner arch, weakens or partially tears, letting the arch progressively collapse. Most common in adults over 40.
Pregnancy
Hormonal changes loosen ligaments across the body, and the extra weight accelerates arch flattening. Many women notice a permanent half-size shoe increase after pregnancy.
Body weight
Excess body weight loads the arch with forces it wasn't designed to carry, accelerating any pre-existing tendency to flatten.
Years of unsupportive footwear
Long-term wear of thongs, ballet flats and flat work shoes gives the arch no help. The tissues that hold it up gradually stretch out under load.
Injury or arthritis
Trauma to the foot or chronic inflammation can damage the structures that maintain arch height.
Diabetes
Diabetes can weaken the tendons that support the arch, contributing to gradual collapse.
Pattern recognition
Common symptoms of flat feet
Flat feet themselves don't always hurt. When they do produce symptoms, the pain often shows up in places you wouldn't immediately connect to the foot.
Arch fatigue and ache
A heavy, tired sensation across the arch that builds through the day and is worst after long standing or walking. Classic flat-foot overload.
Heel pain
Flat feet stretch the plantar fascia, making plantar fasciitis substantially more likely. Sharp first-step morning heel pain is the giveaway.
Pain after long shifts on hard floors
Nurses, teachers, hospitality and retail workers with flat feet often describe feet that 'die' by the end of a shift, the arch quietly collapses further as the day goes on.
Knee pain
When the foot rolls inward (overpronation), the lower leg follows. This rotates the knee inward with each step, irritating the inside of the joint and the kneecap.
Lower back pain
Poor foot alignment changes how the pelvis sits. Many people get lower back relief simply from finally supporting the foundation properly.
Finding relief
How to relieve flat-foot pain
Most flat-foot symptoms respond very well to better support combined with targeted strengthening. We don't provide medical advice; consult a healthcare professional for guidance specific to you.
Supportive products
Structured arch support. The most important single intervention. The support has to be firm enough to actually hold the arch up under load, soft gel cushions compress under your weight and provide little structural help.
Supportive footwear. Firm heel counter, real arch contour, removable footbed so a proper support can be added. Motion-control running shoes are designed for flatter feet.
Avoid the temptation of soft cushioning. Soft feels good for a few minutes but lets the arch keep collapsing. Structure is what flat feet need.
Daily habits
Wear supportive shoes indoors. Tile, timber and concrete are unforgiving on flat feet. A pair of supportive house shoes is one of the cheapest, most effective changes you can make.
Strengthen the foot's internal muscles. The intrinsic foot muscles share the work of holding the arch up. Training them, see exercises below, reduces the load on the tendons.
Stretch the calves daily. Tight calves pull the foot into a flatter position with every step.
Find the right support for flat feet.
Our 60-second fit quiz identifies your arch shape and matches you to a Good Feet Arch Support designed for your foot type.
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Exercises that help flat feet
Strengthening the muscles that support the arch is one of the most evidence-backed approaches for flexible flat feet. Aim for daily practice, 5–10 minutes is plenty.
Short foot exercise
Sitting, gently draw the ball of the foot toward the heel without curling the toes. You should feel the arch lift slightly. Hold 5 seconds, 10 reps. The single most useful exercise for flat feet.
Toe yoga
Lift just the big toe while keeping the other four down, then reverse. Builds the precise toe control that supports the arch.
Single-leg balance
Stand on one foot, eyes open, for 30 seconds. Progress to eyes closed. Trains all the small stabilising muscles around the arch and ankle.
Calf raises
Slow heel raises, 3 sets of 15. Build progressively to single-leg raises. Strengthens the posterior tibial tendon, the main supporter of the inner arch.
Heel walks
Walk on your heels for 30 seconds. Strengthens the muscles on the front of the shin that share arch support work.
Resisted foot turn-in
Sit, loop a resistance band around your forefoot, turn the foot inward against the band. Directly trains the posterior tibial tendon.
Flat feet in children, when to act
Almost all young children have flat feet. The arch typically develops between ages 3 and 6 as the soft pads in the foot recede and the muscles strengthen. Most kids do not need any intervention.
It's worth seeing a podiatrist if a child complains of foot pain, refuses to walk distances comfortable for peers, walks unusually (excessive in-rolling), or has flat feet that look stiff and don't change shape when they go on tiptoes. Otherwise, supportive shoes with a firm heel counter and good fit is enough for most children.
What to avoid if you have flat feet
- Long days in thongs, ballet flats, or completely flat slides
- Walking barefoot on tile, timber, or concrete for hours
- Soft gel insoles as your only support, they compress under load
- Ignoring inside-ankle pain, it can signal posterior tibial tendon issues
- Sudden jumps in running mileage or new high-impact sport
When to see a podiatrist
- Foot pain that doesn't improve with supportive shoes and arch support
- Persistent pain on the inside of the ankle or arch
- The arch is visibly collapsing further over months or years
- Rigid flat feet that don't reform an arch on tiptoes
- Flat feet causing knee, hip or lower back pain
- A child with painful flat feet, or who walks abnormally
- You have diabetes, any foot issue needs review
Finding the right support for flat feet
Flat feet are the textbook case for structured arch support. Soft cushioning feels nice for a few minutes and then folds under your body weight, which is what your collapsed arch is already doing.
Good Feet Arch Supports for flat feet are firm and contoured, with the arch built up to where your arch should be sitting. They're matched to your specific arch height and foot type through a short online assessment, so the support sits exactly where it needs to.
This information is educational and not intended as medical advice. Always consult with qualified healthcare providers for diagnosis and treatment recommendations specific to your situation.