Fallen Arches & Over-Pronation

Fallen arches, or flat feet, means the arch on the inside of the foot is low or flattens when you stand. Over-pronation is when the foot rolls inwards too far as you walk or run. Many people with flat feet have no problems at all, but for some it leads to pain in the feet, ankles, knees, hips or lower back.

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Symptoms

Tired, aching feet after standing or walking
Pain in the arch or heel
Pain or swelling on the inside of the ankle
Shoes that wear unevenly, especially on the inside of the heel
Knee, hip or lower back pain
Difficulty standing on tiptoe
Generalised foot or body fatigue, or ‘growing’ type pains

Common causes

Inherited foot type
Flat feet in childhood that do not develop an arch
Loose or flexible ligaments (hypermobility)
Weakening of the tibialis posterior tendon, which supports the arch
Weight gain or pregnancy
Age
Injury to the foot or ankle
Arthritis
Tight calf muscles

What else can look similar

Posterior tibial tendon dysfunction
Plantar fasciitis
Tarsal coalition, where bones in the foot are joined, causing a stiff flat foot
Arthritis of the midfoot
Ankle ligament sprains and instability

What you can try at home

Wear supportive footwear with a firm heel counter
Off the shelf arch supports may help with mild symptoms
Exercises to strengthen the calf and the small muscles of the foot
Avoid long periods barefoot on hard floors
Maintaining a healthy weight reduces the load on the feet
If the pain is ongoing or recurring, it needs a professional podiatry assessment and diagnosis

How we can help

A physical examination and a clear diagnosis
A biomechanical assessment with video gait analysis, to see exactly how your feet move
Foot orthoses, ranging from off the shelf and semi bespoke to tailor made
Strengthening exercises for the feet and lower legs, under the guidance of an HCPC registered podiatrist
Specific footwear advice
Strapping if needed
Regular review to check your progress

Which appointment to book

If you have symptoms that sound like fallen arches or over-pronation, you are recommended to book one of the following appointments:

A biomechanical assessment, for a full assessment of how your feet and legs move
A musculoskeletal (MSK) consultation
Running video gait analysis, if you are predominantly a runner

If you are not sure which appointment is right for you, call us on 02920 644900 or email info@feetinfocus.com and we will help.

Common questions

Do flat feet need treating if they do not hurt?

Usually not. Many people have flat feet all their lives without any problems. Treatment is only needed if your feet, or your ankles, knees, hips or back, are causing you pain or stopping you doing things.

Will orthoses fix my flat feet?

Orthoses do not permanently change the shape of your feet, but they support the arch and control how the foot moves while you are wearing them. This reduces the strain on the feet and legs and can relieve pain significantly. They work best alongside strengthening exercises and the right footwear.

Will my child grow out of flat feet?

Most young children have flexible flat feet, and the arch usually develops as they grow. It is worth having your child’s feet checked if they have pain, tire easily, have stiff feet, or if only one foot is affected. See our paediatric assessments.