Flat Feet: Understanding, Myths, and Living Comfortably

1. Identifying Flat Feet

Flat feet occur when the arches of your feet collapse or never fully develop. Normally, the arch acts like a spring — absorbing shock and helping distribute your body weight as you walk. In flat feet, this natural curve is reduced or absent, meaning the entire sole touches the ground.

You can check for flat feet with a simple “wet footprint test”:

• Wet your feet and step on a piece of paper or a smooth surface.

• If you see your entire foot print without much curve, then you are likely to have flat feet.

Other signs include shoes wearing out unevenly, foot fatigue after standing for long periods, or pain in the arches or heels.

2. Myths About Flat Feet

Myth 1: Flat feet always cause back pain.

Not necessarily. While poor foot alignment can contribute to pain in the knees, hips, or back for some people, many individuals with flat feet never experience discomfort. Pain usually arises only if your walking pattern or posture is affected by the biomechanical dysfunction. 

There is no need to be alarmed when you find that you have flat feet. Most people do not have any problems living with flat feet.

Myth 2: Flat feet in children are abnormal.

In young children, flat feet is completely normal. Most babies are born with flat feet because their arches develop gradually as they grow. Most foot arches develop naturally by the age of 6–8. If flat feet causes pain or gait issues then we will recommend some intervention.

3. Should Flat Feet Be Corrected?

As mentioned above, many people live with flat feet their entire life, probably not knowing they have flat feet. If you have flat feet but no pain or mobility issues, there’s no need for aggressive correction. Many people live active, healthy lives with flat feet — even athletes and dancers.

However, if flat feet cause pain, swelling, or fatigue, it’s worth consulting a podiatrist, physiotherapist or orthopedic specialist. They can identify whether you have flat feet, and recommend tailored solutions such as supportive shoes, orthotic insoles, or physiotherapy.

Common conditions that may be associated with flat feet:

• Repeating ankle sprain

• Achilles tendinitis

• Plantar fasciitis

• Shin splints

• Bunion

• Hammer toe

• Arthritis 

• Calluses formation

  
  

4. Can Flat Feet Be “Cured”?

Flat feet can’t be “cured” , but they can be managed effectively. In children, if the arches haven’t formed yet, natural development or strengthening exercises might improve the condition. For adults, the focus is on support and symptom control, not on recreating the arch.

Stability shoes, customised insoles and orthotics provide structural support for your feet when you are using them and improving your movement biomechanics. However, these do not help you to regain or build the arch back. 

5. Living With Flat Feet

Having flat feet doesn’t mean giving up comfort or activity. A few smart adjustments can make a big difference:

• Choose supportive footwear: Look for stability shoes with firm arch support, deep heel cup, and a wide base (like a running shoe). Avoid overly flexible or flat-soled shoes like flip-flops, flat sandals or stilettos.

• Use custom insoles: Insoles can help position your feet properly, distribute pressure evenly, and reduce fatigue.

• Exercise your feet: Strengthening the foot and ankle muscles can improve stability. Contact your physiotherapist to customise a program that is tailored to your needs.

• Stretch regularly: Tight calves and achilles tendons can worsen flat-foot discomfort, so gentle stretching can help maintain flexibility.

• Maintain a healthy weight: Reducing extra stress on your feet can prevent pain and long-term strain.

  
  

Conclusion

Flat feet are common and, in most cases, nothing to worry about. Understanding your feet — and supporting them properly — goes a long way towards comfort and mobility. If you are not sure, always consult a professional to help you clarify your doubts.  With the right footwear, posture, and simple exercises, you can stay active and pain-free, flat feet or not.