Flat Feet (Fallen Arches): Causes, Exercises & When to Get Help

Quick Answer: Flat feet mean the arch on the inside of your foot flattens when you stand, so the whole sole touches the ground. Most flat feet are painless and need no treatment. If yours ache, the fixes that help most are supportive shoes, arch-support insoles, calf and foot-strengthening exercises, and weight management — not surgery, which is a last resort.

Look at a typical footprint and you see a curve on the inside where the arch lifts off the ground. With flat feet (flatfoot, or pes planus), that curve is missing: the foot rolls inward and the sole lies flat. Many people are born with it and never notice. Others develop it later, when the tendon supporting the arch weakens — and that version is the one that usually hurts.

When to see a doctor

See a clinician promptly if foot pain limits what you want to do, if swelling appears along the inside of the ankle, if one foot suddenly goes flat, or if you cannot stand on tiptoe. Sudden flattening in one foot can mean a torn or failing posterior tibial tendon, and earlier treatment works better. Anyone with diabetes, poor circulation or numb feet should get any new foot pain checked promptly rather than self-treating.

What causes flat feet

Never developed arches: arches normally form in childhood; in some people they simply stay low for life, often without symptoms.
Posterior tibial tendon dysfunction: the tendon running along the inside of the ankle weakens with age, injury, obesity, diabetes or arthritis, and the arch progressively collapses. This is the most common cause of painful adult-acquired flat feet.
Injury, arthritis and nerve disease: a foot or ankle injury, rheumatoid arthritis or a neurological condition can all flatten an arch.
Risk factors: obesity, age over 40, diabetes, high blood pressure and previous steroid injections raise the risk.

Symptoms: what flat feet feel like

Aching in the arch or along the inside of the foot and ankle, worse with activity
Swelling along the inside of the ankle
Feet that tire quickly, or weakness pushing off and standing on tiptoe
Shoes wearing unevenly, heels tilting outward
In some people, knock-on pain in the knees, hips or lower back

Remember: painless flat feet need no treatment at all. Treatment is for pain and lost function, not for the shape of the footprint.

What actually helps

Arch-support insoles: over-the-counter arch supports often reduce symptoms; custom-moulded orthotics help when OTC versions do not. They support the arch — they do not permanently rebuild it.
Supportive shoes: a structurally supportive shoe beats flat sandals and flimsy flats. Stability shoes suit overpronation (feet rolling inward).

Stability shoes with arch-support insoles reduce strain on flat feet.

Exercises: arch lifts (short-foot exercise), toe scrunches with a towel, calf stretches and toe raises strengthen the muscles that support the arch. A tight Achilles tendon often travels with flat feet, so calf stretching matters.

Arch lift exercise for flat feet — Arch lifts strengthen the muscles that support the arch.

Activity and weight: low-impact activity and gradual weight loss reduce load on the arch; ice 15–20 minutes a few times a day calms flare-ups.
Physical therapy: a therapist can assess gait, strengthen the foot and ankle, and advise on footwear — especially useful for runners with overuse injuries.

Daily routine for flat feet

Morning: calf stretch (30 seconds each leg) and 10 arch lifts per foot before shoes go on.
All day: supportive shoes with your insoles in — avoid barefoot walking on hard floors.
Evening: towel toe scrunches (10 minutes) and ice the inside of the ankle if it aches.
Weekly: check shoe wear — if heels tilt outward fast, your support needs upgrading.

Frequently asked questions

Can flat feet be fixed without surgery?

Arches rarely rebuild themselves in adults, but pain usually improves a lot with insoles, supportive shoes and exercises. Surgery is reserved for severe, painful cases that fail conservative care.

Are flat feet the same as overpronation?

Related, not identical. Flat feet describe the arch shape; overpronation describes the foot rolling inward as you walk. Many flat feet overpronate, which is why stability shoes help.

Do children with flat feet need treatment?

Usually not — most children develop arches as they grow. Get it checked if a child has pain, limps, or one foot is much flatter than the other.

Can I run with flat feet?

Yes, with stability shoes and, if needed, insoles. Build mileage gradually and see a therapist if shin, knee or arch pain keeps returning.

Will insoles cure my flat feet?

No — insoles reduce symptoms by supporting the arch and redistributing pressure. They do not permanently change foot shape, and that is fine: the goal is pain-free movement, not a perfect footprint.

Sources

Footcarely is reader-supported. We don’t use affiliate links yet — when we do, this page will say so. This guide is general information, not medical advice. Persistent foot pain deserves a podiatrist, not just new shoes.