Your feet carry you through countless steps every day—but what happens when the arch of your foot begins to flatten? Flat feet may go unnoticed at first, and many adults have flat feet without experiencing any problems. However, when flattening is accompanied by pain, swelling, stiffness, or a noticeable change in the shape of the arch, it may be worth having the condition assessed.

Also known as pes planus, flat feet can be present since childhood or develop gradually during adulthood. Having a low or flat arch does not necessarily mean that you have a medical problem or need treatment. What matters most is whether it affects your comfort, movement, or daily activities.

So, what are the common symptoms of flat feet in adults? Why can they develop over time, and how are they assessed and treated? In this guide, we explore the signs and potential causes of flat feet, available treatment options, and when you should consider speaking with a foot specialist.

Table of Contents

What Are Flat Feet?

The arch is the curved part along the inside of the foot. When you stand, this arch may appear low or may touch the floor. This is known as flat feet or pes planus.

Some people have low arches from childhood, while in other adults, the arch gradually becomes lower over time. If this change happens recently, particularly in one foot, and is accompanied by pain, swelling, stiffness, or weakness, it should be assessed.

Flat Feet or Normal Arches: What’s the Difference?

The height of the foot arch naturally varies from person to person. Some people have a clearly visible arch when standing, while others have lower arches or feet that appear flat when they stand.

The appearance of your feet alone does not determine whether you have a medical condition. The difference is not only about how your feet look—it is also about comfort and function.

If you can walk, exercise, and perform your daily activities without pain, treatment may not be necessary. However, if you experience pain, stiffness, swelling, or a noticeable change in the way you walk, it may be helpful to seek professional advice.

Common Symptoms of Flat Feet in Adults

Flat feet do not always cause symptoms. When symptoms do occur, you may notice:

  • Aching or tiredness in the arch or inner side of the foot.
  • Pain around the heel or ankle, particularly after standing or walking.
  • Swelling along the inside of the ankle.
  • Stiffness in the foot or ankle.
  • Uneven shoe wear or shoes that feel less comfortable.
  • Discomfort during activities that place repeated pressure on the feet.

These symptoms can have different causes, so flat feet may not necessarily be responsible for every ache or discomfort. For example, heel pain can be associated with plantar fasciitis, tendon problems, or other foot conditions.

Why Do Flat Feet Develop in Adults?

Low arches may simply be a natural foot type and can run in families. In other cases, the arch may flatten because of strain or weakening of the tissues that support the foot. Certain health conditions, repeated stress on the feet, injuries, and ageing may also play a role.

Having a low arch throughout your life without experiencing discomfort is different from developing a flatter arch during adulthood. If one foot has recently become flatter, or the change is accompanied by pain or weakness, it is important to have it assessed by a qualified clinician.

How Are Flat Feet Assessed?

A clinician may ask when you first noticed the change, where you feel discomfort, and whether certain activities make your symptoms better or worse.

They may examine your feet and ankles while you are standing, walking, and moving your feet. Imaging tests may also be recommended when necessary.

An assessment can help distinguish between a naturally low arch and changes affecting the tendons, joints, or bones. It can also help identify other possible causes of your symptoms and guide the next steps.

If foot or ankle pain persists, a podiatrist can assess your symptoms in more detail and help determine whether flat feet may be contributing to them.

Flat Feet Treatment Options

Treatment depends on the cause of your symptoms and how much they affect your daily life. If you have flat feet but no pain or other problems, treatment may not be necessary.

If flat feet are causing discomfort, a clinician may recommend one or more of the following options.

Supportive Shoes

Wearing comfortable, well-fitting shoes may help improve comfort. Look for shoes that fit properly, provide enough room for your toes, and feel supportive.

There is no single type of shoe that is right for everyone. The fit, comfort, and activities you do every day all matter. If you are unsure which shoes may be suitable for you, a foot specialist can provide guidance.

You can also consult an Orthopedic Clinic if you have ongoing foot or ankle problems.

Insoles for Flat Feet

Some people may feel more comfortable when using arch supports or insoles for their flat feet. These may be ready-made or custom-made, depending on your needs.

Insoles can support the foot and help relieve symptoms, but they are not necessarily intended to change the shape of the arch.

A foot specialist can help determine whether insoles are suitable for you and whether you may benefit from a particular type of support.

Activity Changes and Exercises

Temporarily reducing activities that aggravate your symptoms may help reduce the pressure placed on your feet.

A physiotherapist may recommend stretching or strengthening exercises depending on your symptoms. Start slowly and stop if an exercise causes sharp or increasing pain.

Other Treatments

Other treatment options may include physiotherapy, a brace, or other forms of care, depending on the underlying cause.

Surgery is generally only recommended when symptoms persist, non-surgical treatments have not provided enough relief, and an assessment indicates that surgery may be appropriate.

Corns and calluses can also cause pain in areas of the feet that are exposed to repeated pressure or friction.

Get more information on corns and calluses.

Can Flat Feet Affect the Rest of Your Body?

Some people with flat feet may also experience pain in the ankles, knees, hips, or lower back. However, these symptoms can have many possible causes, and having flat feet does not necessarily mean that they are the cause of the pain.

A clinician can examine your feet and walking pattern if your pain keeps coming back or begins to interfere with your ability to walk.

Flat feet may also increase pressure on the tissues underneath the foot.

Learn more about plantar fasciitis and heel spurs, and how they can cause heel pain.

When Should You See a Specialist?

Consider arranging an assessment if your foot pain keeps coming back, affects your walking or daily activities, or does not improve with simple changes.

You should also consider seeking professional advice if:

  • Your arch has recently become flatter.
  • The change affects only one foot.
  • You have persistent stiffness, weakness, or numbness.
  • Your foot or ankle is swollen.
  • You experience repeated foot or ankle injuries.
  • You have difficulty walking or maintaining your balance.

A clinician can help determine whether flat feet are contributing to your symptoms or whether another condition may need attention.

Frequently Asked Questions

How Do I Strengthen the Arches of My Feet?

The most appropriate exercises depend on your symptoms and the underlying cause. A physiotherapist or podiatrist may recommend suitable stretching and strengthening exercises based on your needs.

Start slowly and stop if an exercise causes sharp or increasing pain.

Can Insoles Help With Flat Feet?

Some people may find that the right footwear and insoles improve comfort and help relieve their symptoms. Their suitability depends on your feet, symptoms, and daily activities.

Insoles do not necessarily rebuild or permanently change the arch of the foot.

What Is the Difference Between Flat Feet and Normal Arches?

Foot arches naturally vary from person to person. A low arch may be completely normal, particularly if it has never caused pain or limited your daily activities.

However, a recent change in the shape of the arch, or a low arch accompanied by pain, stiffness, or difficulty walking, should be assessed.

Can Flat Feet Cause Pain in the Knees, Hips, or Back?

The position of the feet may affect the way a person moves, but knee, hip, and back pain can have many different causes.

Having flat feet does not necessarily mean that they are responsible for your pain. A clinician can assess your symptoms and movement to help determine the possible cause.

Do I Need Surgery for Flat Feet?

Surgery is not usually necessary for flat feet, particularly when they do not cause symptoms.

If pain significantly interferes with your daily activities and non-surgical treatments have not provided relief, surgery may be an option. A specialist can determine whether it may be suitable for your condition.

Conclusion

Flat feet are common in adults and do not always require treatment. If they cause pain, affect your walking, or your arch has changed recently, a foot specialist can assess what may be causing the problem.

Supportive shoes, insoles, exercises, or other forms of care may help, depending on your individual needs. If you’re concerned about foot pain or changes in your arch, contact Canadian Medical Center to discuss an appropriate assessment and care options.