When is exercise therapy recommended for flat feet?

Flat feet, also called pes planus or fallen arches, may be flexible or more rigid. Some people have no symptoms, while others develop aching in the foot, ankle, shin, knee, or hip after standing or walking. Assessment can include arch movement, ankle flexibility, calf strength, balance, footwear, walking pattern, and the demands of your activities. Exercises may target the small foot muscles, calf, ankle, hip, and lower-limb control. They support movement and load tolerance but do not need to create a visible arch to be useful.

Book an assessment when symptoms interfere with walking, prolonged standing, sport, or work, or when one foot changes shape. A programme may begin with short-foot exercises, calf mobility, heel raises, balance practice, and controlled single-leg tasks. Wear supportive, comfortable footwear during aggravating activities and increase walking or training load gradually. Insoles may be considered alongside exercise when they improve comfort or control; their fit and purpose should be reviewed rather than assumed.

Arrange prompt review for sudden swelling, redness, warmth, inability to bear weight, a new injury, or rapidly worsening one-sided deformity. Seek assessment for persistent numbness, weakness, night pain, or repeated ankle sprains, especially when balance is deteriorating.

Are my flat feet flexible or rigid, and what does that mean for exercise? Which muscles or joints need attention? Would footwear or an insole complement my programme, and how will we judge whether it is helping?