Help! My Flat Feet Are Painful

Everyone is born with flat feet, but arches typically form between the ages of 7 and 9. In some cases, arches don’t fully develop, which is why 20-30% of people have flat feet.

Most people with flat feet don’t experience symptoms, but some feel pain when walking or standing for long periods.

At Prime Foot and Ankle Care, with offices in South Brunswick, North Brunswick, Kendall Park, Franklin Park, Princeton, and Plainsboro, New Jersey, podiatrist Nrupa Shah, DPM, specializes in treating flat feet.

This blog explains why flat feet can be painful, offers effective tips for relief, and highlights when to seek professional care.

Why some people with flat feet experience pain

If you have flat feet, your soles make full contact with the ground whenever you stand or take a step. Since your arches act as shock absorbers and help evenly distribute your weight, they can affect your mobility and increase the risk of inflammation and pain if they’re small or nonexistent.

Other factors can worsen flat foot-related pain over time, including standing long hours, carrying extra weight, or wearing unsupportive shoes, such as high heels. Regardless of why your feet hurt, you don’t have to suffer.

Podiatrist-approved tips for relief and support

When patients with flat feet complain about pain, Dr. Shah typically recommends one or several of the following approaches:

Wearing supportive shoes

Flat foot-related pain often occurs in the middle of the foot because the arches don’t provide adequate support. Finding a shoe that addresses this issue can make a big difference and help you move comfortably.

Though everyone’s needs vary, Dr. Shah recommends looking for shoes with cushioned soles for shock absorption, deep heel cups, and a wide toe box that provides a full range of motion. These features can make walking or long days on your feet more manageable.

Targeted stretches

If you have flat feet, your plantar fascia, a band of tissue that runs from your heel to your toes, may shorten and tense up, leading to inflammation and pain, known as plantar fasciitis. Stretching regularly can help loosen the plantar fascia and surrounding muscles, so your foot stays flexible.

Dr. Shah recommends starting with two stretches, in particular: wall calf stretches and towel curls. These activities can strengthen your foot muscles, increase blood flow to your feet, and prevent your arches from tensing up.

Custom orthotics

If stretching and shoe changes don’t ease your pain, Dr. Shah may recommend custom orthotics. Orthotics are prescription shoe inserts designed specifically for your feet. They provide arch support and padding, making it easier to walk and stand without pain.

Lifestyle changes

Sometimes, flat foot-related pain is worsened by lifestyle factors, such as standing on the job or being overweight. Consider asking your supervisor about taking more frequent breaks or having a chair at your station if possible. If extra weight contributes to your discomfort, Dr. Shah can refer you to a healthcare provider for support in improving mobility and overall health.

When to seek professional help

Most flat foot-related pain improves with the tips mentioned above. But if your symptoms persist, don’t wait to contact us. That’s especially true if your pain is ongoing or occurs alongside other symptoms, such as difficulty walking or swelling.

After reviewing your health history, discussing your symptoms, and completing a foot exam, Dr. Shah can make personalized treatment recommendations.

To get started, call the Prime Foot and Ankle Care office at 732-798-6150, or request an appointment online today.