Last Updated on May 26, 2025 by Andy Walker
Flat feet, also known as fallen arches, can lead to pain, posture issues, and difficulty finding the right footwear. This complete guide to the condition covers the causes, symptoms, and treatment of flat feet, with expert recommendations on the best shoes and insoles for various activities and age groups.
What Are Flat Feet or Fallen Arches?
Flat feet occur when the arches of the feet are flattened, either from birth or due to damage, causing the entire sole of the foot to rest on the ground. In many people, this condition is painless, but in others, it leads to strain, misalignment, and discomfort in the legs, hips, and back.
There are two types of flat feet:
- Flexible, with a visible arch when feet are off the ground.
- Rigid, where no arch is visible even when not weight-bearing.
Causes of Flat Feet
Flat feet can develop for a variety of reasons. Genetics play a major role; some people are born with naturally low or absent arches. Other cases develop later in life due to overuse, injury, or health conditions. Pregnancy and obesity can also contribute by putting extra pressure on the arches. Over time, tendons that support the arch—such as the posterior tibial tendon—can weaken, leading to a fallen arch. Additionally, conditions like diabetes, arthritis, or poor footwear can exacerbate the problem.
Symptoms of Flat Feet
Common symptoms of flat feet include arch and heel pain, which can become more noticeable after standing or walking for long periods. Many people with flat feet experience swelling along the inner side of the ankle, as well as fatigue or a sense of heaviness in the legs. Over time, the condition can lead to overpronation, where the ankles roll inward while walking. This unnatural gait can cause uneven wear on shoes, and lead to pain in the knees, hips, or lower back due to altered posture and joint strain.
Best Running Shoe Models for Flat Feet or Fallen Arches by Brand
This table highlights the top running shoe from each major brand for individuals with flat feet. It includes reasons for each recommendation and a link to check current online pricing.
Brand | Recommended Model | Why It’s Best for Flat Feet | Price |
|---|---|---|---|
ASICS | ASICS Gel-Kayano 30 | Exceptional stability and rearfoot Gel cushioning reduce overpronation. Ideal for moderate to severe flat feet. | |
Brooks | Brooks Beast ’24 (Men) / Ariel ’24 (Women) | Premium motion control and support for low arches and severe overpronation. | |
New Balance | New Balance 1540v3 | Features a rollbar system and dual-density foam for serious motion control. | |
Saucony | Saucony Guide 17 | Balanced stability and cushioning; ideal for daily runners with flat feet. | |
HOKA | HOKA Arahi 7 | Lightweight design with J-Frame™ stability tech and max cushioning. | |
Nike | Nike Structure 25 | A reliable stability shoe with a wide base and soft but responsive midsole. | |
Mizuno | Mizuno Wave Inspire 20 | Stability wave plate technology reduces foot roll while delivering responsive energy return. | |
On Running | On Cloudflyer 4 | Combines lightweight feel with medial stability pods for overpronation control. | |
Altra | Altra Paradigm 7 | Zero-drop and GuideRail™ system encourage natural stride while supporting fallen arches. | |
Reebok | Reebok Floatride Energy Symmetros 2 | Affordable option with good arch support and balanced cushioning for mild flat feet. |
Flat Feet vs. Plantar Fasciitis
While both conditions affect the feet and can cause pain, flat feet and plantar fasciitis are distinct in cause and location. Plantar fasciitis involves inflammation of the plantar fascia—a band of tissue along the bottom of the foot—and typically causes sharp heel pain, especially in the morning. Flat feet, on the other hand, are structural and may not always be painful. Understanding these differences is key to selecting the right treatment. Learn more about the differences here.
How to Fix Flat Feet
Flat feet can often be improved or managed with a combination of proper footwear, exercises, and supportive gear. In some cases, professional help may be needed. Below are evidence-based strategies for correcting or alleviating the condition.
Wear Arch-Supportive Shoes
Choosing shoes with built-in arch support, structured midsoles, and heel stability is one of the most effective ways to manage flat feet. These shoes reduce pressure on the arch and correct overpronation. For daily walking, running, or training, shoes with motion control or stability features are ideal. If you’re unsure where to start, explore curated lists like the best running shoes for flat feet or the best cross-training shoes for your needs.
Add Insoles or Orthotics
Insoles can enhance even the most basic shoes by adding targeted arch support. Orthotics—whether custom or over-the-counter—are designed to redistribute pressure across the foot, support the arch, and improve posture. For the best options, see this roundup of the top insoles for flat feet.
Do Strengthening and Stretching Exercises
Exercises help strengthen the muscles that support the arch and improve flexibility. Commonly recommended routines include calf stretches, heel raises, and towel scrunches, which engage the small muscles in the foot. Practicing these exercises regularly can lead to better arch function and pain relief.
Manage Weight
Carrying excess weight places stress on the foot’s arch. For overweight individuals, gradual weight loss can relieve this pressure and reduce associated symptoms like heel pain or ankle swelling. Maintaining a healthy body weight is especially important for people who are on their feet all day.
Consider Physical Therapy
A physical therapist can evaluate your walking pattern and foot alignment and create a custom plan that includes balance training, mobility work, and strengthening. Therapy can also address compensation patterns that may be affecting your knees, hips, or lower back.
Use Braces or Ankle Supports
In cases where the arch needs additional structure or where the posterior tibial tendon is failing, an ankle brace or AFO (ankle-foot orthosis) may be used. These braces help stabilize the foot and support the ankle joint during walking or exercise.
Seek Surgical Options When Needed
Surgery is rarely the first line of treatment but may be necessary for severe or rigid flat foot deformities. Procedures may include tendon transfers, bone realignment, or even joint fusion. Surgery is typically recommended only after conservative treatments fail.
Best Shoes for Flat Feet by Category
To help you choose footwear tailored to your lifestyle or activity, here are recommended guides based on specific needs:
- Best walking shoes for flat feet
- Best hiking shoes for flat feet
- Best basketball shoes for flat feet
- Best dress shoes for women with flat feet
- Best men’s shoes for flat feet
- Best kids’ shoes for flat feet
Each guide includes vetted models with pros, cons, and expert commentary to help you find a fit that matches your arch needs.
Frequently Asked Questions About Flat Feet
Here are answers to the most commonly asked questions about flat feet:
Flat feet in adults can be caused by tendon weakness, obesity, arthritis, injury, or simply aging. The posterior tibial tendon is often involved in adult-acquired flatfoot disorder.
Flat feet can often be improved with orthotics, strengthening exercises, supportive shoes, and in some cases, surgery. Correction depends on the cause and severity of the condition.
Yes, many cases of flat feet are inherited. Children often have flat feet early in life, but in some, the arch never forms fully, leading to adult flat feet.
Walking barefoot on hard surfaces can worsen symptoms in those with flat feet. However, walking barefoot on soft, uneven terrain like sand may help strengthen foot muscles
Yes. Flat feet can affect body alignment, leading to stress on the knees, hips, and lower back. Correcting the foot alignment often alleviates these symptoms.
Avoid shoes with minimal arch support, soft soles without structure, or high heels that place strain on the arch. Flip-flops and worn-out sneakers are common culprits.
Many children naturally develop arches by age 6 or 7. If arches haven’t formed by then or the child has symptoms like pain or imbalance, intervention may be needed.
Yes, especially if you have flat feet. Preventative support can help avoid long-term joint and posture problems, even if you’re not currently in pain
Flat feet are not considered a disability unless they significantly impair mobility or daily function. In some cases, severe flat foot conditions may qualify for medical accommodations
You can check by performing a “wet footprint test” at home. Wet your foot, step on a flat surface, and observe the shape of the print. If the entire sole touches the ground with little or no curve, you likely have flat feet
