Solutions for flat feet

Flat feet, also called pes planus or fallen arches, describe an arch that lowers toward the ground when standing. Some people have no pain and need no treatment. Others notice tired feet, arch or heel discomfort, uneven shoe wear, ankle strain, or pain that travels toward the knees. A clinician may assess your walking pattern, joint movement, footwear, and whether the arch changes when you stand on your toes. New symptoms on one side deserve closer attention than a long-standing, painless foot shape.

Begin with shoes that fit well and provide comfortable support; avoid footwear that repeatedly worsens pain. A physiotherapist can select exercises for calf flexibility, foot control, balance, and the muscles that support walking. Custom orthotics may redistribute pressure rather than permanently reshape the foot, and they should feel comfortable as you build up use. Exercise therapy works best when the plan matches your strength and activity demands. Weight-bearing activity can often continue with adjustments, but reduce a painful load while you are being assessed. Explore guidance on Flat Feet, Custom Orthotics, Exercise Therapy, and Physiotherapy.

Arrange an assessment if pain limits walking, work, sport, or sleep; if one foot changes quickly; or if swelling, weakness, numbness, repeated ankle sprains, or difficulty rising onto your toes develops. Seek urgent care after a major injury, when the foot becomes cold or discoloured, or when you cannot bear weight. A clinician can also check whether arch pain, foot pain, plantar fasciitis, or pain around the kneecap is contributing.

Is my arch flexible or rigid, and what might be driving my symptoms? Which exercises and shoes fit my activities? Would orthotics help my pressure pattern, and how should I introduce them? Do I need imaging or review by another specialist?