How to Tell If You Have Flat Feet: What To Do Next

Flat feet, not to be confused with the similar but distinct fallen arches, might not be something you think about daily, but if you've ever experienced foot pain or discomfort, it could be worth taking a closer look. 

In simple terms, flat foot occurs when the foot arch along the inside of your foot is lower than usual, or practically nonexistent. This seemingly small difference in foot structure can have a surprisingly big impact on how your feet and lower leg function. It's not just about looks; flat feet is a foot condition that can lead to aches, reduced mobility, and even affect athletic performance.

So, how to tell if you have flat feet? If you're unsure whether you have flatfoot or want to learn how to manage them, this article is for you.

Signs you might have flat feet: common flat feet symptoms

 

Here’s how to tell if you have flat feet:

1. Pain in the arch and heel area
   Flat feet can lead to pain around your arches and heels because the arch flattens, throwing off your normal foot balance. This discomfort is a one of the common symptoms when diagnosing flat feet [1]. 
   
   
   
2. Possible ankle or foot fatigue
   If you often feel tired or sore after standing for a while or being on your feet, this could be one way to answer the question, 'How do you tell if you have flat feet?'. This happens because your foot structure has to work extra hard to support you, and that can lead to fatigue [1].
   
   
3. Changes in gait and posture
   Flat feet can change how you walk, often causing overpronation (where your feet roll inward) [1]. This can affect your overall posture, and general alignment and put extra strain on your entire foot, sole, lower leg, knees and hips.
   
   
   
4. Inward rolling of the ankles
   This is another sign of overpronation. It happens when your ankles roll inward, making you less stable and increasing the risk of injury [1], such as ankle sprains or shin splints.
   
   
   
5. Pain on the inside or outside of the foot
   Flat feet can cause discomfort not just in the arch and heel, but also along the inside or outside of the foot. If you're feeling pain in these areas, like heel pain,  it could be related to your foot's alignment [2].
   
   
   
6. Muscle pain, fatigue, or aching in the foot or ankle
   Ongoing aches or fatigue in your feet or ankles? It could be because flat feet change the way your body moves and strains certain muscles [2], as well as foot bones and tendons.
   
   
   
7. Leg cramps
   This may surprise you if you’re grappling with the question, ‘How do you tell if you have flat feet?’ But, if your legs cramp up, it might be due to the added stress flat feet place on your lower body, especially after physical activity [2]. This can lead to injuries such as shin splints.
   
   
   
8. Pain when walking
   Whether it's a dull ache or sharp pain, discomfort while walking can be a sign that your flat feet are affecting your daily movement [2].
   
   
   
9. Toe drift (outward pointing toes)
   In some cases, the toes can start to point outward. This shift can change the natural alignment of your entire foot, making it harder to walk comfortably [2], so add this sign to your “how to tell if you have flat feet” list.
   
   
   

The impact of flat feet on the body

To understand how to tell if you have flat feet, take a closer look at your day-to-day activities. When your feet are flat and aren’t properly aligned, it can throw off your posture and how you move. This can lead to flat feet and knee pain, or discomfort in the hips, or back as your body tries to compensate for the lack of arch support [1].

The extra strain on your joints and muscles can make common activities, like walking and running, harder. Over time, this could even make you more prone to injuries or limit your ability to stay active, making it essential to take proactive measures to protect your foot health [1].

Simple home tests to identify flat feet

To answer the question, "How do you tell if you have flat feet?" there are a few easy tests you can try at home.

The wet foot test

This simple test helps you understand your foot arch type using just water and a flat surface. 

Start by wetting the soles of your feet, then step onto a dry, smooth, level surface like a piece of cardboard or a concrete floor. Observe the shape of the footprint left behind: 

• If you see a thick, continuous print connecting your heel to the ball of your foot, it suggests a low or no arch, indicating flat feet [3]. 
• A high-arch foot will leave a narrow imprint, showing only the outer edges of your foot [3].
  
  
  

Observing foot arch while standing and sitting

To get a better sense of your arch's potential flatness, take a close look at your foot position in both standing and sitting positions. 

While sitting, your arch may appear more visible; but when you stand, it might flatten out, which can indicate a flexible flat foot, as opposed to a rigid flat foot. If your arch remains flat even while seated, it suggests a more rigid foot condition that may require additional evaluation. 

Observing how your arch behaves in different postures is an easy way to tackle the ‘how do you tell if you have flat feet’ puzzle.

Professional diagnosis: when to consult a specialist

 

If flat feet symptoms worsen or interfere with daily activities, it's time to consult a specialist. Persistent pain, difficulty walking, or additional issues may require targeted flat feet treatment, physical therapy, or other interventions. Here’s when it’s time to see someone and possibly receive flat feet treatment:

• If pain keeps coming back in your arch, ankle, or the sides of your foot.
• If walking is getting harder, or if you notice any swelling or changes in how your foot looks.
• If things are getting worse, especially if it’s affecting how you walk or your day-to-day activities. 
  
  
  

Immediate steps after identifying flat feet: footwear adjustments

Choosing the right, supportive shoe for flat feet can make a big difference in how you manage flat feet. But do people with flat feet need arch support? Shoes that provide built-in arch support help keep your feet stable, reducing strain on your muscles and joints. With good arch support, you won’t have to compensate, allowing your feet to function more naturally and comfortably.

Shoes with a firm, cushioned sole also help improve body awareness, making it easier to feel how your feet are interacting with the ground. This can make standing, walking, and even doing exercises feel more controlled and less tiring.

If you're on your feet for long periods, consider a shoe insert, custom orthotics, or shoes with a rocker-bottom design. This feature helps reduce fatigue and makes walking smoother by supporting your natural stride.

Exercises and stretches for flat feet

Doing some simple physical therapy and foot exercises and stretches can help strengthen your feet and ankles, improving arch support and reducing discomfort. Stretching the Achilles tendon and strengthening surrounding foot bones and muscles can alleviate strain. Here are a few foot exercises to try:

1. Arch lifts

Stand with your feet in line with your hips. Keeping your toes on the floor, shift your weight to the outer edges of your feet and lift your arches as high as you can. Then, gently lower them back down. This movement helps strengthen the muscles in your feet. Aim for 2-3 sets of 10-15 reps [4].

2. Short foot

This exercise targets the muscles in your arch. Stand with your feet shoulder-width apart, and tighten your midfoot by drawing the ball of your foot toward your heel. Make sure you’re not curling or lifting your toes while you engage your arch. Hold for a moment, then release. Try doing this 2-3 sets of 20 reps, and as you get better, challenge yourself by doing it on one leg [4].

3. Towel scrunches

Sit in a chair with a towel under your feet, keeping your heels grounded. Use your toes to scrunch the towel toward you, making sure to keep the ball of your foot on the towel the whole time. Focus on engaging the arch of your foot. Try 2-3 sets of 10-15 repetitions for each foot [4].

Shoes tailored for flat feet

Shoes that are healthy for your feet and arch don't necessarily have to look like shoes that are healthy for your feet and arch. Here are some options that look like regular shoes, but are very good for your feet. Explore flat feet shoes for women and men's flat feet shoes to find styles that combine comfort and functionality.

Running shoes for flat feet

• Women’s Relay: These breathable women’s running shoes feature cushioned soles to relieve pressure on your arches, a spacious toe box for natural foot positioning, and removable insoles for custom orthotics.
• Men’s Tilos: Designed for hands-free convenience, these stretchable men’s running shoes provide adaptive arch support, cushioning in key areas, and water-resistant materials for all-day comfort.

Boots for Flat Feet

• Women’s Florence: Waterproof and stylish, these women’s boots offer adjustable straps for a customized fit, anatomical arch support to reduce overpronation, and a rocker sole to ease foot fatigue.
• Men’s Dalton: Hands-free entry, cushioned support, and a spacious toe box make these waterproof men’s shoes perfect for busy days, with insoles that can be swapped for custom orthotics.
  
  
  

Casual Shoes for Flat Feet

• Women’s Wander: These soft leather shoes provide seamless comfort, built-in arch support, and a flexible fit to accommodate swelling or orthotics while maintaining a sleek look.
• Men’s Pierre: Combining elegance and functionality, these leather shoes feature hidden arch support, ergonomic soles, and a slip-on design for convenience without compromising comfort.
  
  

For additional support, consider flat feet insoles designed to provide targeted arch support and enhance the comfort of your favorite footwear. Whether you’re running, walking, or working, these tailored options offer the perfect balance of support, comfort, and style for flat feet.

 

=================

 

[1] Negin Soltani, Ali Fatahi. Flatfoot Deformity; Exercise to Therapeutic Interventions: A Systematic Review. National Library of Medicine. February 2024. Accessed November 18, 2024. 

https://pmc.ncbi.nlm.nih.gov/articles/PMC11182468/

[2] New York Presbyterian. Flat Feet (Flatfoot). New York Presbyterian. Accessed November 18, 2024. 

https://www.nyp.org/orthopedics/columbia-orthopedics/flat-feet#symptoms

[3] Catherine Moyer, DPM. An Overview of Flat Feet. VeryWell Health. October 12, 2023. Accessed November 18, 2024. 

https://www.verywellhealth.com/flat-feet-causes-and-associated-medical-problems-1337682#toc-diagnosis

[4] Emily Cronkleton, Medically reviewed by Gregory Minnis, DPT, Physical Therapy. Exercises for Flat Feet. Healthline. April 19, 2023. Accessed July 23, 2024.

https://www.healthline.com/health/flat-feet-exercises