How do you deal with flat feet pain?
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My flat feet cause me a lot of pain in the arches, and it goes up into my ankles and shins sometimes. The pain is constant, and I need a simple way to handle it every day so I can keep moving. I tried a few cheap arch supports, but they didn't really help much. I need a real plan so I can feel okay and get back to my regular stuff, whether I'm just standing for a few hours or trying to get some exercise. I can see my feet are flat just by looking down and I also did the water footprint method and they look pretty flat. What else can I do for my feet so they don't hurt all the time.
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Dr. William Naughton, DPM AdminChief Medical OfficerOfficial Account of Dr. William Naughton, DPM. As Chief Medical Officer, Dr. Naughton reviews discussions for medical safety and provides expert biomechanical insights based on 20+ years of surgical experience.Yes - persistent arch, ankle, and shin pain is very commonly caused by flat feet, and it usually requires more than inexpensive arch supports to manage effectively.
Flat feet (pes planus) cause ongoing pain because the arch collapses under body weight, placing excessive strain on the plantar fascia, tendons, and supporting muscles. Over time, this strain doesn’t stay isolated to the arch — it frequently radiates upward into the ankles, shins, knees, and even the lower back, especially during prolonged standing or activity.
When the foot lacks a stable arch, it overpronates with every step. This inward rolling forces the soft tissues of the foot to work harder just to keep you balanced. The plantar fascia becomes overstretched, the posterior tibial tendon is overworked, and the muscles along the shins compensate — which explains why your pain is constant and not limited to one spot.
Flat feet are often easy to recognize visually, and methods like the wet footprint test commonly confirm what patients already suspect. However, identifying flat feet is only the first step. The more important issue is how much collapse occurs during movement, not just how the foot looks when standing still.
Over-the-counter arch supports often fail because they are generic. They don’t account for your specific arch height, flexibility, body weight, or gait pattern. As a result, they may provide temporary cushioning but fail to correct the mechanical problem driving the pain. Without proper support, the tissues never get a chance to recover - which is why the discomfort persists whether you’re standing for hours or trying to exercise.
- Flat feet commonly cause chronic arch pain that spreads into the ankles and shins
- Pain that is constant usually signals ongoing mechanical strain, not simple inflammation
- Generic arch supports often lack the structure and alignment control needed for flat feet
- A long-term plan may include:
- Properly fitted or custom orthotic support
- Footwear with adequate midfoot stability
- Stretching and strengthening of the foot and lower leg
- Activity modification during flare-ups
- Ignoring persistent symptoms can lead to worsening tendon and joint problems
