The Orthofeet Blog

If 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: Knee joint rotationWhen 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 Knee Joint issues like knee osteoarthritis [3] 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] 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: 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. 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." 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: 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.  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. 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. 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." 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. 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. 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. 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!   ============= [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.  https://www.sciencedirect.com/science/article/pii/S2773157X23001224#:~:text=Orthoses%20can%20provide%20arch%20support,injuries%2C%20and%20prevent%20further%20complications   [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.  https://web.archive.org/web/20220202162914id_/https://assets.researchsquare.com/files/rs-1240420/v1/aed7d467-e01f-4660-b36e-a6deeea1c54d.pdf?c=1643818858   [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      

Discover why your feet hurt every day and learn about solutions to alleviate daily foot pain with Orthofeet's expert tips and recommended orthopedic products.

Explore the common causes and treatments for pain on the side of the foot. Learn how the right footwear can help manage and prevent outside foot pain.

Your knees and hips are the largest joints in your body. They are responsible for supporting your weight as you stand and walk. If you are experiencing chronic pain in your hips, knees, or even in your lower back, shoulders and neck, there may be a connection between the pain and the way your feet function. Walking is good for you, right? Absolutely. But beware of poor walking habits that can cause or exacerbate knee and hip problems. On the positive side, however, a safe and smart walking regimen can help improve joint problems, not to mention how good it is for your overall health. Knee pain  Watch your feet. If you are prone to foot problems, such as hypermobile feet (when the joints in and around the feet move more than they should) or fallen arches caused by over pronation, your gait may be compromised. And this change can cause unnecessary stress on the knees, resulting in painful injuries. Research how to prevent fallen arches and join paint.  Joint pain caused by a foot problem or a runner's knee should be avoided by paying close attention to how your body moves. The knee is made to bend only in one direction—facing straight forward.  When the foot over-pronates, the leg rotates inward toward the opposite leg. This causes the knee to flex and extend while pointing inward and not in the normal direction, which puts stress on the knee.  People who suffer from osteoarthritis pain have worn cartilage on the inside (medial) area of their knee joint. Research is being done to determine how walking differently can help manage this pain. According to the Arthritis Foundation, studies are finding that pointing your toes slightly outwards (about 7°) when you walk will shift pressure to the outside (lateral) part of the knee, relieving the pain radiating from the inside of your knee joint. Ask your doctor if this change in the way you walk can help your situation. Runners knee (which is not exclusive to runners) is identified by a throbbing pain on your kneecap. The impact of your foot hit the ground causes your kneecap to rub against the femur bone. If you have a misaligned kneecap or previous injury, your knees are more vulnerable. Other causes are weak thigh muscles, soft knee cartilage, or flat feet. Consider investing in a knee brace to support the affected joint and reinforce the ligaments in your leg to prevent severe pain. Also, explore arch support inserts for men and women shoe inserts to further support your feet and ensure you get the right level of comfort and stability tailored to your needs. Hip pain  Pain from bursitis is felt on the outside of your hip, whereas arthritis is felt on the inner hip near you groin. Relief from each requires different walking treatments. Repetitive stress (including excess walking or running) can cause the bursa that cushions your hip to become inflamed. Another cause of bursitis is exercising without proper warm-ups and cool downs, which are a vital part of any program. You need to follow a very slow walking regimen when recovering from a bout of bursitis. This involves gradually increasing the frequency and length of your walks. As with osteoarthritis in general, the cause of hip or knee arthritis can be genetic. It can be a hereditary or a congenital problem with an improperly formed hip joint. Hip arthritis can also develop from an injury or trauma to the hip area, or stress from excess weight or activity. Seek pain relief by contacting a physician who can provide you with information regarding physical therapy to treat any affected joint. The problems caused by flat feet overpronation, which were discussed for knee pain, are also true for the hip joint. When the foot pronates, the leg rotates inward and the hip can become unaligned. This condition puts stress on the hip and on the entire leg muscles. How to help your knees and hips  Any problem with the foot or ankle resulting in a compromised posture or gait can lead to knee and hip pain. Examples of common foot problems that can lead to poor posture and irregular walking patterns include: Plantar fasciitis, which can lead to chronic heel pain and/or arch pain Nerve pain or numbness in the foot (such as tarsal tunnel syndrome) Research the best shoes for Morton’s neuromas to relieve your pain. Bunions and bunionettes (big-toe versus little-toe side, respectively) Explore the best shoes for bunionettes to suit your needs. Excessive foot pronation (rolling in) or supination (rolling out) Find the best podiatrist-recommended shoes for supination When you experience pain and you are diagnosed with a dysfunction in the foot or ankle, it may be possible to reduce the knee and hip pain by improving foot function, using proper footwear and orthotic insoles.  A Harvard medical school health publication advises that exercise is an important treatment for arthritis. It improves the strength and function of the afflicted area(s). In many cases, a moderate walking plan is recommended to alleviate such pain. It is considered a low impact activity that strengthens the supporting muscles, relieving the pressure on the joint. Be sure to walk on a smooth, soft surface such as a track or treadmill. Your doctor or physical therapist can advise how much walking is best for you. An extra bonus is walking will help with weight loss, which takes some stress off your joints. When you compensate for pain by limping or walking with an abnormal gait, other joints can suffer wear and tear. Your rheumatologist, orthopedic doctor or physical therapist can help determine if changing your walking gait could help reduce pain. Many PTs will video patients as they walk on a treadmill and then review their walking habits to determine what pain reduction improvements can be made. You can make a conscience effort to minimize limping by holding your body straight without swaying and maintaining and even stride. The Right Shoe Regimen  Healthy shoes play a significant role in knee and hip pain management. Here are a few tips on orthopedic shoes and why you should wear them. Never wear heels over two inches high. Heels increase the risk of knee joint degeneration. However, not all flat shoes are good for your feet. Flats that do not provide any arch support can lead to knee, hip, and back pain. Get the right fit. Tight shoes can cause limping from foot pain. Oversized shoes can also impair your gait. Either way, you’ll be putting unnecessary stress on your knees and hips. Orthopedic sneakers & tennis shoes provide cushioning and help control over pronation. They also relieve the ball of the foot, which helps arthritic pain in the hip, knee, foot or ankle. Check out the article overpronation vs underpronation to learn more about these conditions. Replace your shoes as needed. When the supporting cushioning becomes worn, it is no longer helpful. If knee or hip pain is due to your foot function, the proper footwear along with orthotic insoles can be a very effective way to relieve symptoms. Invest in quality shoes that are specifically made for your condition. OrthoFeet provides the ability to browse shoe selections that meet your needs. Explore our range of footwear designed to offer comfort and support. Whether you're looking for women's wide shoes, arch support shoes, men's walking shoes, shoes for flat feet, or plantar fasciitis shoes, each Orthofeet collection is tailored to meet specific needs, helping you find the right fit for your feet.