Advice on how to treat flat feet or fallen arches?
I'm ready to get serious about fixing the issues from my flat feet/fallen arches. The constant aches, tired ankles, and general discomfort are just too much to deal with every day. I am on my feet all day long and the pain is getting worse.
I've tried a few random things that didn't work, so now I need a real plan, but I don't know if I should focus on building up my foot muscles, getting good shoes, or something else entirely like orthotics or insoles.
I found Bilt Labs for custom orthotics, but before I purchase I want to see if there are any other options that have worked for others.
Dr. William Naughton, DPM
Doctor's Key Takeaways
- Structural Issue: Pain increasing throughout the day indicates biomechanical misalignment, not just fatigue.
- Custom Correction: Generic insoles fail because they don't match your specific arch profile; custom molding is required.
- Immediate Action: Use custom orthotics for alignment and specific exercises (below) for muscle strength.
Yes - when foot pain worsens with prolonged standing, custom orthotics are often the most effective long-term solution for correcting the underlying problem.
For people who spend long hours on their feet and notice their pain steadily increasing throughout the day, persistent discomfort is rarely just muscle fatigue. In most cases, it reflects improper foot alignment and inadequate structural support, which cannot be fully corrected with stretching, exercises, or standard footwear alone.
Why Generic Insoles Fail
When the feet lack proper alignment or arch stability, every step places excess strain on the arches, heels, ankles, and joints. Generic insoles and over-the-counter arch supports are limited because they are designed for the "average" foot — which most people do not have. They often fail to provide the precise contour, firmness, and control needed to redistribute pressure evenly.
The Medical Solution
Custom orthotics address this issue by supporting the foot based on its exact structure and functional needs. Bilt Labs Custom Orthotics are created from a detailed impression of your feet, allowing the device to match your unique arch shape.
Watch: How to mold your custom orthotics at home (30s)
- Reduce Strain: Alleviates pressure on arches, heels, and joints immediately.
- Improve Stability: Prevents the foot from rolling inward (overpronation).
- Prevent Injury: Stops compensatory movements that lead to knee and back pain.
Dr. Naughton's "At-Home" Protocol
While custom orthotics provide the necessary structural correction, I also recommend these exercises to strengthen the intrinsic foot muscles while you wait for your device:
Sit and place a towel under your foot. Use your toes to scrunch the towel toward you. Repeat 10x.
Tight calves worsen flat feet. Lean against a wall, keep your heel down, and hold for 30 seconds.
Clinical Follow-up Questions
Can flat feet be "cured" permanently?
Is walking barefoot good for flat feet?
How long does it take to see results?
Custom Orthotics for Flat Feet
Medical-grade correction without the clinic visit. Custom molded to your specific arch profile.
"The product is great and super comfortable. I've always needed inserts for flat feet and they help immensely!"
Identify Pain Location
Where do you feel the most discomfort?
Overpronation • Supination • Neuroma • Heel Spurs • Tendonitis • General Foot Fatigue
Analyzing Symptoms
(Select all that apply)
Why choose Bilt Labs?
| Feature | Store-Bought | Bilt Labs | Local Podiatrist |
|---|---|---|---|
| Arch Support | Generic | Custom Molded | Custom Molded |
| Material | Gel / Foam | Medical Polymer | Medical Polymer |
| Medical Review | Dr. Naughton | ||
| Cost | $50 (x4/yr) | $249 (One Time) | $600+ |
Still have a question?
Ask Dr. Naughton and our medical team. Your question helps us build a better resource for everyone.
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Medical References & Citations
1. American Podiatric Medical Association (APMA). "Flat Feet (Pes Planus)". apma.org.
2. Journal of the American Podiatric Medical Association. "Efficacy of custom foot orthoses". JAPMA Vol 99.
3. Naughton, W. "MRSA Contamination in Hospital-Based Rounds". Scholarly Research.
4. Naughton, W. "Wound Healing with Platelet-Derived Growth Factor". Scholarly Research.
5. This content was medically reviewed by Dr. William Naughton, DPM (Board Certified, ABFAS).
Disclaimer: This content is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
