Every foot is different, but not every foot has an arch. Flat feet are a common condition we treat regularly at Central Arkansas Foot and Ankle Specialists. Some people are born with flat feet and never notice any problems. Others develop it later in life and suddenly start feeling pain in places they didn’t expect—ankles, knees, even the lower back. If you’ve ever wondered why your feet tire easily or why your shoes wear down unevenly, flat feet might be the reason.
Understanding what causes flat feet and how to manage them is key to staying active and pain-free. Let’s break down what you need to know.
What Are Flat Feet?
A flat foot means your arch—the curved part of your inner foot that usually lifts off the ground when you stand—is either very low or completely collapsed. When the arch doesn’t support your step, your entire foot touches the ground. This might not seem like a big deal at first, but over time it can change how you walk, stand, and distribute weight throughout your body.
Types of Flat Feet
There are two main types of flat feet:
- Flexible flat feet: Arches appear when the foot is lifted, but flatten when standing.
- Rigid flat feet: Arches are always absent, whether you’re standing or sitting.
Flexible flat feet are more common and often show up in childhood. Rigid flat feet can be linked to structural problems or arthritis and may require closer medical attention.
What Causes Flat Feet?
Flat feet can develop for a number of reasons, some of which you may not even be aware of.
1. Genetics
If your parents have flat feet, chances are higher you will too. Flat feet often run in families and are present from childhood.
2. Injury
A torn tendon—particularly the posterior tibial tendon that supports your arch—can cause the foot to flatten over time. This type of injury usually affects adults and can lead to significant discomfort if untreated.
3. Aging
As you age, tendons naturally weaken. This can gradually cause the arch to fall, especially in women over 40 or people who are overweight.
4. Health Conditions
Flat feet are sometimes linked to other conditions like diabetes, rheumatoid arthritis, or obesity. These issues can increase pressure on the feet or affect the soft tissues responsible for maintaining the arch.
Recognizing these causes is the first step toward understanding how flat feet can affect your daily life—and why early intervention matters.
Common Symptoms of Flat Feet
Not everyone with flat feet has pain, but if you’re feeling the following symptoms, it’s worth getting checked out:
- Aching or cramping in the arch, heel, or ankle
- Swelling along the inside of the ankle
- Pain when standing for long periods
- Shoes wearing out faster on the inner side
- Difficulty balancing or a tendency to roll your ankles inward
When left untreated, flat feet can contribute to more than just foot pain. They can also lead to knee, hip, or lower back problems as your body adjusts to the imbalance.
How Flat Feet Are Diagnosed
At Central Arkansas Foot and Ankle Specialists, we take a comprehensive approach. Your visit might include:
- A physical exam to check the alignment of your foot and ankle
- Imaging like X-rays or ultrasounds to see if there’s tendon damage or arthritis
- A gait analysis to understand how flat feet are affecting your walk
Knowing how your flat feet are functioning is essential to building a treatment plan that fits your needs and lifestyle.
Treatment Options for Flat Feet
A helpful MedlinePlus guide describes the signs, symptoms, and when to see a doctor about flat feet. And you don’t have to live with discomfort. There are plenty of effective ways to manage flat feet, many of which can be done at home or with minor adjustments.
1. Orthotics and Arch Supports
Custom orthotics or even over-the-counter arch supports can make a huge difference. They give your foot the support it lacks, reducing strain on the tendons and muscles.
2. Supportive Footwear
Avoid flimsy shoes or unsupportive sandals. Look for shoes with firm midsoles, strong arch support, and cushioned soles. Many people with flat feet find relief just by swapping out their regular shoes.
3. Stretching and Strengthening
Tight calf muscles or weak posterior tibial tendons can make flat feet worse. Stretching exercises and strength training can help realign your feet and improve mobility.
Try calf stretches, towel curls, or heel raises a few times a week. These small movements can improve muscle balance and take pressure off the arch.
4. Physical Therapy
If your flat feet are causing pain beyond the foot—such as knee or hip discomfort—physical therapy may be recommended. A therapist can guide you through personalized exercises to improve alignment and correct your walking pattern.
5. Surgery (in Severe Cases)
Surgery is rarely the first step, but it may be considered for severe, painful flat feet that don’t respond to conservative treatment. Procedures could involve tendon repair or even reconstructing the arch.
When to See a Specialist
Pain, imbalance, or foot fatigue that interferes with daily activities isn’t something to ignore. If you’re dealing with discomfort and suspect flat feet are to blame, we’re here to help.
At Central Arkansas Foot and Ankle Specialists, we’ll assess the shape and function of your foot, look at any underlying causes, and provide a treatment plan that works for your lifestyle. Whether you’re a teacher on your feet all day, an athlete, or someone just wanting to walk without pain—we’ve got options that can help.
Take the Pressure Off
Flat feet may be common, but they don’t have to be painful. With the right care, footwear, and attention, you can get back to doing the things you love—without thinking twice about your feet.
If you think you may have flat feet, schedule a consultation with us today. We’re proud to serve Arkansas families with care that’s built around you. Let’s work together to keep you moving comfortably, every step of the way.