Flat feet and arch pain

What flat feet are

The arch is the curve on the inside of your foot. With flat feet, the arch is low or touches the ground when you stand. Some feet look like they have an arch when you sit, then flatten when you stand. These are often called flexible flat feet.

Flat feet are not always a problem. They only need care when they cause pain, get in the way of your day, or change over time.

Flat feet in kids

Most babies and toddlers have feet that look flat. The arch usually forms slowly as a child grows. Many kids with flat feet run and play with no trouble at all.

Bring your child in if they:

• Say their feet, arches, or legs hurt, especially after play or sports.
• Tire out quickly, or ask to be carried more than other kids their age.
• Limp, trip a lot, or walk in a way that looks different.
• Have a foot that feels stiff, or one foot that looks different from the other.

Learn more about foot care for kids and families.

Flat feet and arch pain in adults

Some adults have had flat feet all their lives. Others notice their arches getting lower over time. That can happen after an injury, with arthritis, with extra body weight, or when a tendon on the inside of the ankle gets worn and stops holding up the arch the way it used to.

Adults with arch problems often notice:

• Aching in the arch or heel after standing or walking a lot.
• Pain or swelling along the inside of the ankle.
• Feet that feel tired by the end of the day.
• Shoes that wear out on the inside edge first.
• One arch that has dropped more than the other.

If you stand or walk all day for work, your arches take a lot of load. See our page on care for people who are on their feet all day.

What you can try at home

For mild arch aches, simple steps often help.

• Choose supportive shoes. Look for a firm heel and a sole that does not twist easily. Replace shoes once they are worn down.
• Limit time barefoot on hard floors.
• Rest and ice. Ease off the activity that makes it ache, and use a cold pack for a few minutes after a long day.
• Stretch your calves. Tight calf muscles can add strain on the arch.
• Try a store-bought arch support. Some people find these help.

When to see us

Make an appointment if:

• Arch or ankle pain keeps coming back, or does not ease after a few weeks of home care.
• One arch is dropping, or the inside of your ankle is swollen.
• Your child has pain, a stiff foot, or trouble keeping up.
• You have diabetes and notice any change in the shape of your foot. Learn about diabetic foot care.

How we treat it

Most arch pain gets better without surgery. Your doctor will look at how your feet work, then build a plan around your activities. Your plan may include advice on shoes, stretching and strengthening, a brace for a short time, or one of these:

• Custom orthotics

  Shoe inserts made for your feet, to support your arch and spread out pressure.

  About custom orthotics →

• Care for kids

  Gentle care for growing feet, and help knowing what is normal and what is not.

  For families →

Surgery is only an option for a small number of people whose pain does not improve with other care. Your doctor will talk it through with you if it ever comes up.

What a visit looks like

1. We talk. Your doctor asks where it hurts, when it started, and what you or your child want to be able to do.
2. We look at your feet standing and moving. We check your arches, ankles, and how you walk.
3. We look closer if needed. Your doctor may order an X-ray to see how the bones of your foot line up.
4. You leave with a plan. You will know what to do at home and when to come back.

Bring the shoes you or your child wear most, including school, work, or sports shoes.

New here? Read what to expect at your first visit and fill out your new patient forms ahead of time.

Questions people ask

This page is general information, not medical advice. For advice about your own feet, talk with your doctor.