4 Steps To Take If You Have Flat Feet

Jul 04, 2023

Do you have pain in the heel or arch of your foot? If your entire sole rests against the floor when you stand, it could be due to flat feet. Flat feet may not cause symptoms, but if it does, you can find relief.

When was the last time you thought about your arches? It’s easy to overlook this part of the foot since you rarely see it. However, if it starts to cause problems, it can be impossible to ignore.

The term “flat feet” literally describes a foot where the entire bottom comes in contact with the ground when you stand. This occurs because you have little or no arch, which is the inner portion of your foot that raises off the ground to put a spring in your step.

While you can have flat feet that don’t cause problems, arches have several important jobs. They distribute your weight, determine how you walk, and even help you adapt to different surfaces and stressors. 

As a result, not having sturdy and flexible arches can trigger a variety of issues that start in your feet but impact your entire body, including your legs, knees, hips, and lower back. And, since they change how you walk, your footwear can wear quickly or unevenly, putting you at risk for additional injuries, including falls. 

Fortunately, there are simple solutions to living with flat arches, and the skilled team at Advanced Care Foot and Ankle in Corona and Ontario, California, can help. Here are four options that can ease your symptoms.

1. Choosing the right shoes

We demand a lot of our feet, so we should provide the best support available. However, that doesn’t mean there’s a one-size-fits-all approach to footwear. Instead, you have to choose the best option based on your feet and the activity you’re engaging in, especially if you have a foot condition like flat feet.

Our team can provide personalized recommendations on the ideal shoe based on your foot. However, generally speaking, someone with flat feet should focus on options that include:

  • A wide fit without narrow or pointed toes
  • A firm sole
  • Plenty of heel support

If you find a shoe you like, you can also check to see if it’s received the seal of acceptance from the American Podiatric Medical Association (APMA).

2. Adding custom-made supportive devices

Another highly effective treatment option for flat feet involves supportive devices, such as custom-made orthotics and braces.

Unlike mass-produced orthotic inserts, custom-made supportive devices get created specifically for your feet. This ensures they provide correction and support exactly where you need it, relieving the pressure that comes when flat feet cause imbalance in the body.

Not only are custom-made supportive devices more effective because they’re crafted specifically for you, but they also last longer than those purchased “off the rack.”

3. Strengthening exercises and physical therapy

Believe it or not, there are also specific exercises that can help you manage and prevent flat feet. Studies show that these exercises can improve alignment and gait (how you walk) after only eight weeks.

Types of exercises primarily focus on specific areas, such as the:

  • The Achilles tendon
  • Posterior calf muscles
  • Plantar fascia ligament under the foot

After evaluating your feet and symptoms, our team can suggest the exercises that offer the best results.

4. Surgery

Finally, we could explore surgical solutions if you don’t find relief from conservative treatments. However, we often reserve this option for debilitating pain or to correct additional issues that are caused by flat feet, such as:

Most importantly, you don’t have to let flat feet slow you down. If they’re causing pain or discomfort, we can help.

Do you have flat feet? Schedule a consultation with our Advanced Care Foot and Ankle experts in Ontario or Corona, California, today.