How to Relieve Knee Pain from Flat Feet: Effective Strategies
By Orthofeet Team / December 23, 2024 Blog HomeIf you’re dealing with knee pain, backaches, shin splints, or even hip pain, there’s a chance your feet are to blame. While it might seem surprising, these issues are often linked to the way your feet support, or don’t support, your body.
If you feel this applies to you, read on to find out how to relieve knee pain from flat feet through effective, proven methods.
Understanding the connection between flat feet and knee pain
Before discussing how to relieve knee pain from flat feet, let's briefly discuss flat feet.
What are flat feet?
Flat feet mean that the arches of your feet are very low or flattened, causing the entire foot to rest on the ground.
If you’re wondering how to tell if you have flat feet, there are a few different signs. There are two main types of flat feet:
- Flexible flat foot: With flexible flat foot, the arch shows up when you're sitting or standing on tiptoes, but disappears when you put weight on the foot [1].
- Rigid flat feet: Rigid flat feet mean the arch stays flattened no matter what, often due to structural issues [1].
Causes and risk factors of flat feet include:
- Genetic predisposition, such as flat feet running in the family [2]
- Foot or ankle pain and injuries [1]
- Obesity, which increases stress on foot structures [2]
- Certain medical conditions, including arthritis [1]
- Age-related wear and tear, leading to weakened foot support [2]
- Nerve and muscle conditions, like cerebral palsy [1]
Why flat feet contribute to knee pain
The key to understanding how to relieve knee pain from flat feet is understanding the connection between flat feet and knee pain.
Flat feet can lead to knee pain because of how they affect your body's alignment. Here's how this happens:
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Knee joint rotation
When your arches are low or collapsed, your feet tend to roll inward - what's referred to as overpronation. This inward roll forces your knees to rotate inward too, placing extra stress on them. Over time, this knee misalignment can lead to:
- Discomfort
- Strain
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Knee Joint issues like knee osteoarthritis [3]
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Knee angle changes
Flat feet have been linked with a larger varus angle in the knees, which means:
- Pressure is unevenly distributed on the knee joint
- Increased risk of pain and knee joint wear
- Reduced movement ability [3]
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Muscle and ligament strain
Overpronation makes knee muscles and ligaments work harder to maintain stability when walking or running. This strain:
- Can lead to pain in the medial collateral ligaments - the inner side of the knees
- Worsens chronic knee pain and discomfort in the lower leg
Flat feet and knee pain: Recognizing signs and symptoms
The first step in how to relieve knee pain from flat feet is recognizing that your feet are what's causing your knee pain. While there may not always be a clear-cut symptom to differentiate it from any other knee problem, here are some signs that flat feet could be the cause:
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Knee pain after physical activity: If your knee pain worsens after running, walking, or standing for long periods, it might be a result of the extra stress caused by flat feet.
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Excessive foot rolling: If your feet roll inward too much, your legs will follow suit. As Dr. Steven Gershman, DPM, notes, "Excessive inward foot rolling creates a chain reaction that forces the leg to rotate, misaligning the knee and creating stress."
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Additional issues like shin splints or Achilles tendinitis: These common problems are linked to the overuse of muscles caused by improper foot mechanics. If you have flat feet, the resulting stress can travel up the legs, affecting areas like the knees. Dr. Gershman explains, “Excessive foot motion, particularly in running, can lead to shin splints, tendinitis in the Achilles tendon, and stress on the medial collateral ligaments of the knee."
Strategies to relieve knee pain from flat feet
Orthopedic shoes: a key solution for flat feet and knee pain
Many people wonder, ‘Do flat feet need arch support?’, especially when dealing with related issues like knee pain. While some consider barefoot shoes for flat feet, they often lack the arch support needed to address knee pain effectively. Dr. Gershman explains that supportive shoes for flat feet are great for relieving pain because they offer cushioning, help control overpronation, and take pressure off the ball of your foot, which can ease arthritis pain in your knees, hips, feet, or ankles. These provide proper arch support, help with pain relief, and prevent further foot problems.
Here’s how orthopedic shoes help with knee pain:
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Proper arch support: Shoes that offer good arch support can really help. They evenly distribute your weight, helping to realign your feet, legs, and knees, which takes the pressure off your knees and eases the pain.
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Cushioning: Orthopedic shoes come with extra cushioning to absorb shock. This is especially helpful for relieving the stress that walking or running can put on your knees.
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Stability: Many orthopedic shoes feature outsole materials and tread designs that give you better grip and stability. That stability keeps your knees properly aligned and reduces strain.
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Sole and heel design: Some orthopedic shoes come with rocker soles, which can reduce the pressure on your knees while you walk. Dr. Gershman also adds, "Never wear heels over two inches high. Heels increase the risk of knee joint degeneration."
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Fit and adjustability: Your shoes should fit just right. Dr. Gershman says, "Tight shoes can cause limping from foot pain. Oversized shoes can also impair your gait." Shoes that adjust to your foot will keep everything in line and help prevent knee pain.
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Quality materials: When you invest in high-quality orthopedic shoes that are designed specifically for your needs, you're giving your knees the best chance to feel better.
Recommended exercises for flat feet and knee pain
Strengthening the muscles in your feet and improving your flexibility with regular therapeutic exercise can help relieve knee pain. Here are a few simple strengthening and stretching exercises you can do at home:
- Toe raises
Stand tall and lift your big toe while keeping the other toes pressed down, then switch. Hold each for 5 seconds and repeat 5–10 times per foot. This strengthens foot muscles and supports your arches [4].
- Arch lifts
Stand with feet under hips. Roll your weight to the outer edges, lift your arches, then lower. Do 2–3 sets of 10–15 reps to strengthen arch muscles [4].
- Towel curls
Sit with a towel under your feet. Press your heels down and use your toes to scrunch the towel. Hold and release. Repeat 2–3 sets of 10–15 reps [4].
- Calf raises
Stand tall, lift your heels, and hold for 5 seconds. Lower slowly. Do 2–3 sets of 15–20 reps. For a challenge, pulse for 30 seconds at the top [4].
- Ball rolls
Sit with a ball under your foot. Roll it under your arch for 2–3 minutes per foot to relax muscles and improve flexibility [4].
Lifestyle and home remedies
Although the term 'home remedies' might be a bit misleading, there are simple things you can do to help manage pain and discomfort.
- Icing
If you're feeling any pain or inflammation in your knees, icing can be an effective way to reduce swelling. Simply apply an ice pack to the affected area for 15-20 minutes at a time to relieve discomfort.
- Orthotic inserts
Using specialized flat feet shoe inserts, especially if you have flat feet, can provide extra support for your arches and help reduce stress on your knees. You can find pre-made orthotics or have them custom-made for your specific needs.
- Maintain a healthy weight
Extra weight puts additional strain on your knees, so staying at a healthy weight can help reduce chronic knee pain.
- Stay active
Low-impact exercises like swimming, walking, or cycling are good for keeping your knees moving without adding extra stress. Avoid high-impact activities, like running on hard surfaces, which can exacerbate knee pain.
When to seek professional help
Consult a healthcare provider or podiatrist if:
- Pain lasts for weeks without improvement.
- Sharp or severe pain occurs, especially while walking.
- Swelling, stiffness, or difficulty moving your knee.
A professional may recommend:
- Physical therapy or manual therapy to strengthen and align your legs and knees.
- Custom orthotics for better arch support and foot alignment.
- Footwear recommendations tailored to your needs.
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Medications or injections for pain relief in more severe cases [4].
Footwear solutions for flat feet and knee pain
Here’s a selection of orthopedic shoes specifically designed to support flat feet and help ease knee pain.
- Women’s Heidi: Leather boot with built-in arch support, cushioned soles, and slip-resistant rocker design; stylish, ruched exterior with cozy interior.
- Men’s Verno: Hands-free leather boot with orthotic insoles, spacious toe box, and slip-resistant sole for stability and knee pain relief.
- Women’s Coral: Lightweight sneaker with arch support, breathable uppers, and extra depth for custom orthotics; available in multiple colors.
- Men’s Yari: Hands-free sneaker with foam soles, arch support, and water-repellent, breathable fabric for all-day comfort.
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Women’s Lorin | Men’s Vito: Supportive house slippers with cushioned soles, arch support, and faux fur lining for warmth and comfort.
Discover more options to support your knees and feet, including flat feet shoes for women, flat feet shoes for men, and shoes for knee pain, and find the perfect pair for comfort and relief!
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[1] Adam Felman (medically reviewed by Adam Hotchkiss, DPM). What to Know About Flat Feet. Medical News Today. January 12, 2024. Accessed November 20, 2024.
https://www.medicalnewstoday.com/articles/168608#causes-and-risks
[2] Ewa Bednarczyk, Szymon Sikora, Aneta Kossobudzka-Górska, Krzysztof Jankowski, Yunuhen Hernandez-Rodriguez. Understanding Fat Feet: An In-Depth Analysis of Orthotic Solutions. ScienceDirect. March 2024. Accessed November 20, 2024.
[3] Cheng-Kung Cheng, Min Zhang, Mao-dan Nie, Xin-zheng Qi, Song Ke, Jun-wei Li, Yang-yang Shui, Zhuo-yue Zhang, Min Wang. The Association Between the Flat Feet and the Symptoms of Knee Osteoarthritis. Research Square. February 2, 2022. Accessed November 2024.
[4] Emily Cronkleton (medically reviewed by Gregory Minnis, DPT, Physical Therapy). Exercises for Flat Feet. Healthline. April 19, 2023. Accessed November 20, 2024.
https://www.healthline.com/health/flat-feet-exercises#other-treatments