Help for fallen arches: what to know

Fallen arches, also called flat feet, describe a reduced or absent visible arch when standing. Some people have no symptoms, while others develop aching in the arch, heel, ankle or lower leg. The foot may roll inward and change how force travels through the knee, which can contribute to problems such as plantar fasciitis or patellofemoral pain syndrome. New symptoms on one side, especially after an injury, deserve closer assessment.

Choose shoes with a comfortable fit, a stable sole and enough room for the toes. Replace footwear that has become unevenly worn. Calf stretches, foot-strengthening exercises and gradual activity changes can improve control; a physiotherapist can tailor exercise therapy to your movement and goals. Custom orthotics may redistribute pressure for some people, but they should be fitted to your symptoms rather than bought solely because an arch looks low. Avoid forcing the foot into painful positions.

Book an assessment for persistent arch or foot pain, swelling, repeated ankle sprains, difficulty standing on tiptoe or a noticeable change in arch shape. Seek prompt care after an injury if you cannot bear weight, or if the foot is numb, cold, pale or severely swollen.

Are my arches flexible or structurally stiff? Could my knee or heel symptoms be linked to foot mechanics? Would physiotherapy, exercise therapy or custom orthotics be appropriate?