What is the “Flat Feet”?

What Are Flat Feet, Their Causes, and How to Improve Them?

If you’ve ever noticed your feet flatten completely when standing, or experienced foot pain after long walks, you might be dealing with flat feet. This common foot condition affects people of all ages, but many don’t fully understand what it is or how to manage it. Let’s break down the basics of flat feet—from what they are to practical ways to ease discomfort and improve foot health.

What Exactly Are Flat Feet?

Flat feet (medically called “pes planus”) refer to a condition where the medial arch (the inner curve of the foot) is collapsed or significantly lower than average. Unlike people with normal arches—whose feet have a visible gap between the sole and the ground when standing—those with flat feet have most or all of their sole touching the floor.
There are two main types:

  • Flexible flat feet: The arch appears when sitting or lifting the foot but disappears when standing or walking. This is the most common type, especially in children (many outgrow it as their foot muscles strengthen).
  • Rigid flat feet: The arch never forms, even when the foot is lifted. This is often caused by bone or joint issues and is more likely to cause long-term discomfort.

Causes of Flat Feet

Flat feet develop due to a mix of congenital (born with) and acquired (developed over time) factors. Here are the most typical reasons:

1. Congenital Factors

  • Some people are born with weak foot ligaments or tendons that can’t support the arch, leading to flat feet from childhood.
  • Bone structure abnormalities, such as fused heel and talus bones (two key foot bones), can also prevent the arch from forming.

2. Acquired Factors

  • Muscle weakness or tightness: Weakness in the foot, calf, or glute muscles reduces support for the arch. Tight Achilles tendons (the band connecting the calf to the heel) can also pull the foot downward, flattening the arch.
  • Overuse or poor habits: Long periods of standing, walking on hard surfaces, or wearing ill-fitting shoes (e.g., shoes with no arch support) can strain the foot and gradually collapse the arch.
  • Weight gain or pregnancy: Extra body weight puts more pressure on the feet, weakening the arch over time. Pregnancy hormones can also loosen ligaments, making the arch more prone to flattening.
  • Injuries or medical conditions: Foot injuries (like sprains or fractures), arthritis, or diabetes can damage foot structures and lead to flat feet later in life.

How to Improve Flat Feet: Practical Tips

The goal of managing flat feet isn’t always to “create” an arch—it’s to reduce pain, improve foot function, and prevent long-term issues (like knee or back pain). Here are evidence-based ways to help:

1. Strengthen Foot and Leg Muscles

Strong muscles are the foundation of a supported arch. Try these exercises 3–4 times a week:

  • Toe curls: Sit with feet flat on the floor. Curl your toes to grab a towel or small object, hold for 5 seconds, then release. Repeat 10 times.
  • Arch lifts: Stand barefoot on a flat surface. Slowly lift your medial arch (imagine pulling the inner edge of your foot toward your ankle) without lifting your toes or heel. Hold for 3 seconds, then lower. Do 15 reps per foot.
  • Calf stretches: Tight calves worsen flat feet. Stand facing a wall, one leg forward (knee bent) and one leg back (knee straight, heel on the floor). Lean forward until you feel a stretch in the back calf. Hold 30 seconds per side.

2. Choose the Right Footwear

Shoes with proper support can ease pressure and stabilize the foot:
  • Opt for shoes with built-in arch support (avoid flat sneakers or flip-flops for daily wear).
  • If regular shoes aren’t enough, use arch support insoles (custom insoles from a podiatrist are best for severe cases). They help distribute weight evenly and reduce strain on the arch.
  • Avoid tight shoes that squeeze the toes—this can worsen foot alignment and pain.

3. Manage Weight and Activity

  • Maintaining a healthy weight reduces excess pressure on the feet. Even a small weight loss can ease flat foot discomfort.
  • When exercising, choose low-impact activities (like swimming or cycling) instead of high-impact ones (like running on concrete) to protect your feet. If you do run, wear running shoes designed for flat feet.

4. Seek Professional Help When Needed

Most people with flexible flat feet don’t need medical treatment. But see a podiatrist (foot doctor) if:
  • You have persistent foot, knee, or back pain.
  • Your flat feet are rigid (no arch even when lifting the foot).
  • You notice swelling or redness in the feet.
A podiatrist may recommend custom orthotics, physical therapy, or (in rare cases) surgery for severe rigid flat feet.