Flat Feet Guide 2025: Causes, Symptoms, and Treatment Options

Discover effective treatment and prevention strategies for flat feet.

Updated on April 04, 2025

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Guide

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  • Learn About Flat Feet

  • Choosing Shoes for Flat Feet

  • The KURU Difference

What are flat feet?

Understanding the difference between collapsed arch vs flat feet is essential for finding the right relief. Flat feet occur when the arches never fully develop, causing most or all of the foot’s sole to touch the ground when standing. While some people experience no pain, flat feet can lead to overpronation, throwing your entire body out of alignment and causing pain from your ankles to your back.

A collapsed arch, on the other hand, typically develops in adulthood when the arch weakens or the posterior tibial tendon fails to support the foot properly. Unlike flat feet that often begin in childhood, a collapsed arch is the result of wear, injury, or degeneration over time.

Fortunately, there’s a way to find relief. Wearing shoes designed to support your arches and improve alignment can help reduce pain and restore natural movement.

  • Learn about flat feet including the causes, symptoms and treatment options.

Most Common Causes & Risk Factors for Developing Flat Feet

Flat foot can develop at any age, and knowing the cause is essential to finding relief. Without proper support, flat feet can lead to pain and alignment issues that only get worse over time. Understanding the underlying factors helps you take control of your foot health and find the right solution. Here are some key factors to consider:

  • Genetics
    Some people are born with a genetic predisposition to have low or no arches. If flat feet run in your family, there’s a higher likelihood of developing this condition.
    Genetics
  • Foot and Ankle Injuries
    Injuries to the foot or ankle can also contribute to the development of flat feet. Trauma, such as fractures or ligament sprains, can affect the structure and stability of the foot, leading to fallen arches.
    Foot and Ankle Injuries
  • Muscle Weakness
    Weakness in the muscles that support the arches of the foot can result in flat feet. The muscles and tendons that help maintain the arches may become lax or stretched, leading to a collapse of the arch structure.
    Muscle Weakness
  • Aging
    As we age, the tissues in our body, including those in the feet, may change. This can result in a loss of elasticity and strength, leading to the flattening of the arches.
    Aging
  • Obesity
    The more the body weighs, the more pressure is placed on the feet. As a result, the feet have to work harder to support the weight of the body which can lead to changes in the structure of the foot, such as a collapsed arch.
    Obesity
  • Pregnancy
    Pregnancy causes hormonal changes and weight gain, which can impact the arches of the feet.
    Pregnancy
  • Certain Medical Conditions
    Some medical conditions, such as rheumatoid arthritis, diabetes, and certain neuromuscular disorders, can increase the risk of developing flat feet.
    Certain Medical Conditions

Symptoms & Diagnosis

Flat feet can cause a range of symptoms, from arch flattening and foot pain to overpronation and fatigue. They can even make finding the right footwear a struggle. Recognizing these signs early helps you take action and find the right support to prevent pain from getting worse. Here are the key indicators of flat feet:

  • Arch Flattening
    One of the primary flat feet symptoms is the flattening or lack of arches in the feet. When standing, the entire sole of the foot makes contact with the ground instead of having an arch in the center.
    Arch Flattening
  • Foot Pain
    Foot pain in the arch or along the inner side of the foot is common. This pain can worsen with activities like walking or standing for long periods.
    Foot Pain
  • Overpronation
    Overpronation happens when the foot rolls inward excessively when walking or running. This can lead to misalignment and strain on the ankles, knees, and hips.
    Overpronation
  • Fatigue and Swelling
    People with flat feet may also experience fatigue and swelling in the feet, especially after prolonged periods of standing or physical activity.
    Fatigue and Swelling
  • Difficulty with Footwear
    Individuals may struggle to find shoes that provide adequate support and comfort for their flat arches.
    Difficulty with Footwear
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Treatment

For many, flat feet cause no issues. But for others, they bring discomfort, pain, and alignment problems that interfere with daily life. If you’re searching for solutions on how to fix flat feet, understanding your options is the first step toward relief.

There are plenty of effective treatments—ranging from conservative methods to surgical interventions. Whether you’re considering non-invasive remedies or exploring surgical options, knowing what’s available helps you make the best decision for your feet.

Below are the most common and effective ways to treat flat feet and reclaim your comfort.

  • Arch Supports/Orthotics
    Custom-made or over-the-counter shoe inserts that support the arch and alleviate pain.
    Arch Supports/Orthotics
  • Supportive Footwear
    Shoes with good support of the sole, arch, and heel.
    Supportive Footwear
  • Stretching Exercises
    A variety of exercises to stretch the plantar fascia, Achilles tendon, and posterior tibial tendon.
    Stretching Exercises
  • Physical Therapy
    Techniques to strengthen foot and leg muscles.
    Physical Therapy
  • Pain Relievers
    Over-the-counter pain relievers like ibuprofen or naproxen help reduce pain and inflammation.
    Pain Relievers

Exercises and Stretches

Flat feet are common, but they can cause discomfort and throw your body’s alignment out of balance. Fortunately, you can take control of your foot health with the right exercises and stretches.

Incorporating targeted movements into your routine can strengthen foot muscles, enhance arch support, and relieve pain. These exercises don’t just address your arches—they help improve overall foot health, flexibility, and stability.

Ready to take the first step toward relief? Here are some of the most effective stretches and exercises for flat feet:

  • Toe Tapping
    While sitting, lift your foot off the ground and tap your toes repeatedly. This strengthens the muscles in the front of your shin.
    Toe Tapping
  • Heel Raises
    Stand with your feet hip-width apart. Slowly raise your heels off the ground, standing on your toes. Lower back down and repeat.
    Heel Raises
  • Arch Lifts
    While seated, place your foot flat on the ground. Try to lift the arch of your foot while keeping your toes and heel on the floor.
    Arch Lifts
  • Achilles Tendon Stretch
    Stand facing a wall with your hands pressed against it. Step one foot back, keeping it flat on the ground, and bend the front knee. You should feel a stretch in the calf of your back leg.
    Achilles Tendon Stretch
  • Towel Stretch
    Sit on the floor with your legs straight. Place a towel around the ball of one foot. Hold both ends of the towel and gently pull it toward you, stretching your foot and calf.
    Towel Stretch
  • Golf Ball Roll
    Sit in a chair and place a golf ball under one foot. Roll the ball around under your foot, applying gentle pressure. This can help massage and stretch the arch.
    Golf Ball Roll
  • Single Leg Balance
    Stand on one foot, lifting the other off the ground. Hold for as long as possible, then switch feet.
    Single Leg Balance
  • Heel-to-Toe Walk
    Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot with each step.
    Heel-to-Toe Walk

Surgical or Other Procedures

If you’re still dealing with flat feet pain after trying conservative treatments, it may be time to explore other options. Surgical interventions and specialized procedures are designed to correct structural issues, relieve pain, and restore normal foot function.

While these methods can offer lasting relief, it’s essential to carefully weigh the benefits and potential risks. Understanding your options is the first step toward making the right decision for your foot health.

Below are some of the most effective surgical and procedural treatments for flat feet.

  • Chiropractic Adjustments
    Manipulation of the foot to improve its alignment.
    Chiropractic Adjustments
  • Acupuncture
    The use of thin needles to stimulate specific points on the foot for pain relief.
    Acupuncture
  • Tendon Transfer
    Re-routing tendons from one side of the foot to the other to correct the foot’s position.
    Tendon Transfer
  • Arthrodesis
    Fusing bones of the foot together.
    Arthrodesis
  • Osteotomy
    Cutting and reshaping the bones to correct their alignment.
    Osteotomy
  • Lateral Column Lengthening
    Adding bone or bone-like material to the outside of the foot.
    Lateral Column Lengthening
  • Corticosteroid Injections
    Injections into the painful area to reduce inflammation.
    Corticosteroid Injections

Prevention

You may not be able to prevent flat feet entirely, especially if genetics are at play. But the good news is, you can still take steps to reduce your risk or delay its onset. By making smart footwear choices, building healthy habits, and engaging in targeted activities, you can help preserve your arches and support your foot health.

The right approach today can make all the difference tomorrow. Here are some effective preventive strategies to keep your feet strong and happy:

  • Supportive Shoes
    Always opt for shoes with good arch support and a firm heel counter.
    Supportive Shoes
  • Maintain a Healthy Weight
    Extra weight can put additional strain on the feet, potentially leading to flat feet or exacerbating its symptoms.
    Maintain a Healthy Weight
  • Regular Foot Checks
    Periodically check your feet and your children’s feet for changes in arch development and alignment.
    Regular Foot Checks
  • Limit Prolonged Standing
    If your job requires standing for extended periods, take breaks to sit and elevate your feet.
    Limit Prolonged Standing
  • Regular Foot Exercises
    Incorporate foot-strengthening exercises into your routine to maintain arch health.
    Regular Foot Exercises
  • Avoid Overtraining
    If you’re an athlete or engage in regular physical activity, ensure you’re not overtraining, which can strain the feet.
    Avoid Overtraining

FAQs

  • What causes flat feet?

    Flat feet can be caused by genetic factors, with the condition being inherited from parents to children. Weak arches, evident when sitting but flattening when standing, contribute to the development of flat feet. Other causes include foot or ankle injuries, excess weight stressing the arches, arthritis, damage to the posterior tibial tendon, nervous system or muscle diseases, tarsal coalition causing abnormal foot bone fusion, long-term use weakening the supporting tendon in older age, and tendonitis from overuse.

  • How do I know if I have flat feet?

    There are a few simple tests you can perform at home to get a sense of your arch type. Perhaps the easiest is a footprint test in which you get your foot wet and step onto clean, dry concrete or a piece of kraft paper. Make sure to place all your weight on the surface you step on.

    Analyze the footprint to see how much of your foot shows up. If you have a proper arch, the middle part of your footprint is approximately halfway filled with a distinct curve along the arch. If you have flat feet, your footprint will appear completely filled in without a significant inward curve at the center.

    If you complete the footprint test and it appears that you have flat feet, it’s best to visit a doctor who can perform tests to confirm the condition and determine the severity.

  • Can flat feet be corrected?

    While it is not possible to completely “fix” flat feet in most cases, there are various treatment options available to manage the symptoms and improve foot function. Flat feet are often caused by genetic factors or a natural variation in foot structure, which cannot be permanently altered. However, with appropriate interventions, individuals with flat feet can find relief and improve their quality of life.

    It’s important to consult with a healthcare professional, such as a podiatrist or orthopedic specialist, for a proper diagnosis and personalized treatment plan based on individual needs. With appropriate care and management, individuals with flat feet can lead active and comfortable lives.

  • Is flat foot hereditary?

    Yes, research has shown that genetics do play a significant role in the development of flat feet.

  • Can flat feet cause knee pain?

    Yes, flat feet can cause knee pain due to overpronation. Without proper arch support, the feet tend to roll inward, affecting your gait and leading to extra stress on your knees. Overpronation forces your knees to move inward, which they’re not intended to do.

  • How do you treat flat feet?

    Flat feet treatment addresses associated issues such as foot pain, overpronation, and discomfort. This may involve exercises to strengthen the muscles that support the arch, stretching the Achilles tendon and plantar fascia, wearing supportive footwear with cushioned arch support, and using orthotic inserts or custom-made shoe inserts to provide additional support. In some cases, physical therapy or specialized footwear may be recommended. These interventions can help alleviate symptoms, improve foot mechanics, and enhance overall foot function.

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In our study on foot pain across America, 10% of 2,000 survey respondents with foot pain reported having flat feet.

View our 2025 Foot Pain Trends Report
Explore emerging foot pain trends, common causes, and effective strategies for treatment and long-term foot health in our 2025 Foot Pain Trends Report.

Features to Look for in Shoes for Flat Feet

If you’re dealing with flat feet, the wrong shoes can make pain and discomfort even worse. But the right pair? It can make all the difference. Shoes designed for flat feet offer the support, comfort, and stability you need to keep moving without pain.

Knowing what to look for is the first step to finding relief. Here are the key features to consider when choosing the best shoes for flat feet.

  • Arch Support
    Look for shoes that provide adequate arch support to compensate for the lack of natural arches of the foot. Opt for shoes with built-in arch support or removable insoles that can be replaced with orthotic inserts for customized support.
    Arch Support
  • Stability and Motion Control
    Choose shoes with features that promote stability and control excessive motion. Look for shoes with firm heel counters, which help prevent overpronation and provide support to the rearfoot. Additionally, shoes with a wider base and a supportive midsole can help reduce instability and improve overall foot alignment.
    Stability and Motion Control
  • Cushioning
    Opt for shoes with cushioned midsoles to absorb shock and provide added comfort. Cushioning helps reduce impact forces during walking or running, alleviating potential discomfort and minimizing the risk of injuries.
    Cushioning
  • Proper Fit
    Ensure the shoes fit well and provide ample room for the toes to move freely. A snug yet comfortable fit is essential to prevent excessive foot movement within the shoe and maintain proper alignment.
    Proper Fit
  • Breathability and Materials
    Look for shoes made from breathable materials to promote airflow and prevent excessive moisture buildup. Breathable shoes can help keep your feet cool, dry, and comfortable throughout the day.
    Breathability and Materials

Caring for Your Shoes for Flat Feet

Shoes made for flat feet aren’t just footwear—they’re your path to comfort and relief. But if you want them to keep providing the support your feet need, proper care is essential. Taking a little time to maintain your shoes can make a big difference in how they feel and how long they last.

From cleaning and storage to odor management, the right habits ensure your shoes stay in top condition—ready to support you every step of the way. Here are some simple but effective tips to keep your shoes performing at their best:

  • Regular Cleaning: Wipe them down with a damp cloth after use to remove dirt and debris.
  • Avoid Machine Washing: Machine washing can compromise shape and support.
  • Store in a Cool, Dry Place: Prevents mold growth and material breakdown.
  • Avoid Direct Sunlight: Prolonged exposure can fade and weaken materials.
  • Use Odor-Eliminating Sprays: Keeps your shoes smelling fresh.
  • Rotate Your Shoes: Switching between pairs helps reduce wear and tear.

Keep your shoes in peak condition, and they’ll keep providing the relief your flat feet deserve.

Choosing Shoes for Flat Feet

Finding the right shoes for flat feet is more than just grabbing a pair labeled for support—it’s about finding real relief. The wrong shoes can make pain worse and even lead to bigger issues down the road. But the right pair? It can transform your comfort, support your arches, and help prevent future complications.

The key is understanding your specific needs, knowing what features to look for, and ensuring a proper fit. Ready to make the search easier? Here are some simple steps to find the perfect shoes for flat feet and keep pain at bay.

  • Consult a Podiatrist
    Before shopping, it’s beneficial to have a professional assess the type of flat feet you have and the severity.
    Consult a Podiatrist
  • Shop in the Evening
    Feet tend to swell as the day progresses. Shopping for shoes in the evening ensures a fit that remains comfortable throughout the day.
    Shop in the Evening
  • Wear Appropriate Socks
    Wear the type of socks you plan to use with the shoes to ensure a proper fit.
    Wear Appropriate Socks
See how KURU raises the footwear bar for foot health:
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Heel the Difference™ of KURUSOLE

Every step you take starts with your heels—and it can get painful, fast. In fact, 81% of Americans experience foot pain, with heel pain at the top of the list.*

That’s why at KURU, we believe health starts with heel. Our patented KURUSOLE technology dynamically flexes with each step to hug and protect your heels. This heels-first focus paves the way for holistic foot pain relief and whole-body wellness, so you can live a life you love.

Every pair comes built with three layers of pain-fighting technology:

  • 1

    KURUSOLE

    It’s the world’s first dynamic heel-hugging technology. Our patented KURUSOLE technology dynamically flexes with each step to hug and protect your heels to help alleviate foot pain conditions such as plantar fasciitis.

    ...Show Less
  • 2

    KURUCLOUD

    It’s like walking on air. Every KURU starts with a layer of lightweight, shock-absorbing EVA foam that delivers shock-absorbing cushion with each step.

    ...Show Less
  • 3

    ULTIMATE INSOLE

    These premium insoles go above and beyond traditional inserts, featuring dual-density polyurethane foam to bring cushion where you want it and support where you need it.

    ...Show Less

    • KURUSOLE

    It’s the world’s first dynamic heel-hugging technology. Our patented KURUSOLE technology dynamically flexes with each step to hug and protect your heels to help alleviate foot pain conditions such as plantar fasciitis.

Our Secret

Animated GIF showing KURUSOLE tech in KURU shoes vs. typical flat interiors for plantar fasciitis pain.
Why Others Love KURU

Why Others Love KURU

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Great for flat feet. I've tried other similar sandals but they just never felt right. I've had good luck with other shoes from KURU for helping my flat feet. These did not disappoint. They position my feet well and have great cushion to them."

Christian M.

Great for flat feet! Been wearing KURUs for 2 years now. I am a dog walker and very active. I walk 4 miles almost every day. I have flat feet and I have to be very careful to keep my hips in alignment because I have scoliosis and my KURUs are just perfect! I have to replace them every year which is absolutely fine with me! They are a great price point and I get so much use out them within a year I would replace them more often if I needed to! After about a week my foot molds into the sole of the shoe and the support and feel is amazing! Customer for life. Thank you KURU!"

AMYBKB

Expectations exceeded! I have very flat feet and planter fasciitis, my feet would hurt so bad after eight hours on them. I did a lot of research and decided to try these, so you could say I was very skeptical. After wearing the ATOM for one week, I love these shoes ! My feet feel great after work and I'm going to buy another pair soon. Thank you KURU Team!"

Ryan E

Sopleased. I have flat feet, a bunion, and need lots of toe room. These shoes hit my foot arch just perfectly and make it possible to do the work I need to without constant foot pain ! Absolutely love them!"

Mickey07

Huge Blessing. I have flat feet, and as I have gotten older I have started experiencing major discomfort. I have tried different brands of shoes, and none of them have helped. I saw the ad for KURU shoes in an online search. They are very comfortable, and the longer I wear them - the better they feel. Thanks so much for a great product. Looking forward to future purchases."

Preacher1983

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