Flat feet, or pes planus, occur when the arches of the feet are lower than normal or completely collapsed. Some people with flat feet experience no discomfort, while others struggle with pain, fatigue, and biomechanical imbalances. These issues can affect walking, running, and overall physical performance.
But do you really need orthotics? Let’s explore the science behind flat feet, how they impact movement, and whether orthotics can help.
What Are Flat Feet?
Flat feet can be present from birth (congenital) or develop over time due to various factors. These include:
- Genetics – Inherited foot structure can predispose individuals to flat feet.
- Weak Foot Muscles – Poor foot strength can contribute to arch collapse.
- Posterior Tibial Tendon Dysfunction (PTTD) – This tendon plays a crucial role in supporting the arch. When it weakens, the foot progressively flattens.
- Aging and Obesity – Excess weight and reduced ligament elasticity can increase the risk of arch collapse.
Types of Flat Feet
There are two main types of flat feet:
- Flexible Flat Feet – The arch is visible when the foot is off the ground but disappears when standing.
- Rigid Flat Feet – The arch is absent even when the foot is not bearing weight.
How Do Flat Feet Affect Biomechanics?
1. Altered Gait and Muscle Efficiency
The foot’s arch acts as a shock absorber and a lever for propulsion. When the arch collapses, the foot rolls inward excessively (overpronation). This disrupts natural movement patterns and can:
✔ Reduce energy efficiency, making walking and running more tiring.
✔ Cause muscle fatigue due to overcompensation.
✔ Affect knee, hip, and lower back alignment, leading to pain and discomfort.
2. Increased Risk of Injury
Flat feet can contribute to several common conditions, including:
- Plantar Fasciitis – Due to excessive strain on the plantar fascia.
- Shin Splints – Overpronation increases stress on the tibia.
- Patellofemoral Pain Syndrome (PFPS) – Poor foot alignment can lead to knee pain.
- Achilles Tendinopathy – The inward roll of the foot places extra stress on the Achilles tendon.
3. Impaired Shock Absorption and Load Distribution
A properly structured arch distributes impact forces evenly. When the arch collapses:
✔ The heel and forefoot bear more pressure, increasing the risk of pain and calluses.
✔ The body expends more energy for movement.
✔ The lack of propulsion reduces overall running efficiency.
Do You Need Orthotics for Flat Feet?
Not everyone with flat feet needs orthotics. However, if you experience pain, fatigue, or frequent injuries, orthotics may help. Research supports their role in improving alignment, reducing pain, and enhancing performance.
How Orthotics Can Help
Custom orthotics can:
✔ Support the arch and improve shock absorption
✔ Reduce muscle overuse and lower injury risk
✔ Improve running efficiency by optimising foot mechanics
✔ Correct pronation and joint alignment to reduce knee and hip strain
Are Over-the-Counter Insoles Enough?
Store-bought insoles may provide mild relief, but they lack customization. They don’t address individual foot structure, biomechanics, or long-term correction.
Phits 3D-printed orthotics, tailored using precise pressure mapping and gait analysis, offer a better solution. These custom-made orthotics provide targeted support and help restore natural movement patterns.
Strengthening & Rehabilitation for Flat Feet
Orthotics can correct alignment, but strengthening the foot muscles is also crucial. A targeted exercise program can enhance foot stability and function.
Exercises for Flat Feet
🔹 Calf Raises – Strengthens the posterior chain for better foot support.
🔹 Toe Yoga – Improves foot muscle coordination.
🔹 Short Foot Exercise – Activates the intrinsic foot muscles.
🔹 Tibialis Posterior Strengthening – Helps prevent arch collapse.
When Should You See a Podiatrist?
If you experience any of the following, a biomechanics assessment is recommended:
✔ Persistent foot, knee, or lower back pain.
✔ Difficulty walking or running long distances.
✔ Frequent injuries like shin splints or Achilles pain.
✔ Signs of progressive arch collapse.
At Quantum Footcare, we use Phits 3D scanning technology to create fully customised orthotics. These orthotics enhance foot function, reduce pain, and improve overall biomechanics.
💡 Think you might need orthotics? Book a consultation today and take the first step towards pain-free movement!
📌 Book a Biomechanics Assessment:
➡ Book Your Appointment Here https://www.quantumfootcare.co.uk/booking/
📌 Further Reading & References:
Chinpeerasathian C, Sin Oo P, Siriphorn A, Pensri P (2024) Effect of foot orthoses on balance among individuals with flatfoot: A systematic review and meta-analysis. PLoS ONE 19(3): e0299446. https://doi.org/10.1371/journal.pone.0299446
Neal, B.S., Griffiths, I.B., Dowling, G.J. et al. Foot posture as a risk factor for lower limb overuse injury: a systematic review and meta-analysis. J Foot Ankle Res 7, 55 (2014). https://doi.org/10.1186/s13047-014-0055-4
Zhou, Y., Liu, Y., Zhang, X., Wang, L., Li, S. and Fan, Y. (2024). Effect of orthopedic insoles on lower limb motion kinematics and kinetics: a systematic review and meta-analysis. Frontiers in Bioengineering and Biotechnology, 12, 1435554. https://www.frontiersin.org/journals/bioengineering-and-biotechnology/articles/10.3389/fbioe.2024.1435554/full
Herchenröder, M., Wilfling, D. & Steinhäuser, J. Evidence for foot orthoses for adults with flatfoot: a systematic review. J Foot Ankle Res 14, 57 (2021). https://doi.org/10.1186/s13047-021-00499-z