Flat feet, or fallen arches, affect up to 25% of adults according to the American Academy of Orthopaedic Surgeons, and you might not even realize you have them until foot pain or fatigue sets in. It happens when the natural arches in your feet collapse, causing the entire sole to press flat against the ground, which can throw off your balance, posture, and comfort over time.
Whether you've noticed your arches disappearing slowly over the years or you've lived with flat feet for years, it’s important to understand your treatment options, from simple at-home exercises to knowing exactly when it's time to consult a podiatrist for professional care.
Read on to get all the information you need to fix flat feet from the best foot specialists in El Monte.
What Causes Flat Feet?
You might have flat feet if you notice pain along the inside of your foot, feel unusual tiredness in your legs after standing or walking, or spot uneven wear patterns on your shoes, typically along the inner edges. Walking might also feel awkward, or you might notice your ankles rolling inward, known as overpronation, when standing.
Flat feet can develop from several different causes:
- You might inherit them genetically
- They could develop later in life, from lifestyle habits or ill-fitting footwear
- Many people experience fallen arches naturally as they age
- Some develop this foot condition after sustaining a foot injury, gaining weight, or physiological changes that occur with certain health conditions, like arthritis or diabetes
If you're struggling with these flat feet symptoms but are still unsure, a podiatrist can properly diagnose your condition by analyzing how you walk and stand, examining your footprint, and sometimes ordering imaging tests like X-rays to check the structure of your feet and determine the most effective treatment approach for your specific situation.
Can Exercises Help Fix or Strengthen Flat Feet?
In some circumstances, the right exercises can make a significant difference for flat feet by strengthening the muscles that support your arch. Simple arch-strengthening exercises you can do at home include:
- Towel scrunches: Using your toes to grip and pull a towel toward you
- Heel raises: Standing on the edge of a step and slowly raising and lowering your heels
- Arch lifts: Sitting with your foot flat and lifting just the arch without moving your toes or heel
Performing these exercises for five to 10 minutes every day can gradually improve foot function and decrease discomfort. If they don’t help within a few weeks, you likely need a professional evaluation and personalized treatment plan.
Do Orthotics or Shoe Inserts Work for Flat Feet?
Supportive shoe inserts, often called orthotics, can provide significant relief for people with flat feet by creating artificial arch support where the foot lacks it naturally. Over-the-counter shoe inserts from pharmacies or shoe stores can help with mild cases, while custom orthotics prescribed by a podiatrist offer more precise support for moderate to severe flat feet.
Orthotics work by redistributing pressure across your foot, reducing strain on overworked areas, and helping to maintain proper alignment while walking. Pairing orthotics with the right footwear increases their effectiveness, so look for shoes with firm midsoles, strong heel counters, and enough width in the toe box to accommodate your foot shape without squeezing.
For the best results, consider consulting a podiatrist who can analyze your foot structure, assess your walking pattern, and create custom orthotics specifically designed for your unique foot shape and daily activities.
When Is Surgery Necessary for Flat Feet?
Flat foot surgery becomes an option for flat feet when persistent pain and mobility problems impact your daily life, and at-home treatments don’t work. Typically, podiatrists recommend surgery only after conservative approaches, like physical therapy, orthotics, and medication, have failed to provide relief over several months.
The type of foot surgery depends on what's causing your specific foot problems. Some treatment options include:
- Repairing stretched or torn tendons that support your arch
- Perform an osteotomy — cutting and reshaping bones — to create better alignment
- Fuse certain foot joints to provide stability and prevent painful motion
Recovery from flat foot surgery can take several weeks and often requires temporary immobilization and physical therapy afterward.
Lifestyle Changes That Can Help With Flat Feet
There are several things you can work into your daily routine that can significantly reduce the discomfort associated with flat feet:
- First, maintaining a healthy weight makes a substantial difference since extra pounds place additional pressure on your already-compromised arches. Even losing 10 pounds can noticeably decrease foot pain.
- Being mindful of your activities also helps. Consider limiting time spent standing in one position and taking regular breaks to sit or stretch when your job requires long periods on your feet.
- For exercise, you might need to modify high-impact activities like running or basketball that can aggravate flat feet, replacing some workouts with swimming, cycling, or elliptical training that provide cardiovascular benefits without the pounding.
- Wearing supportive shoes at all times instead of going barefoot creates consistent arch support throughout your day.
If you’re not sure what lifestyle changes you should make, a podiatrist can evaluate your specific situation and recommend personalized lifestyle adjustments that balance your daily needs with foot-friendly choices.
When Should I See a Podiatrist for Flat Feet?
While flat feet may seem like a minor inconvenience, if left unaddressed, they can trigger a chain reaction of problems throughout your body. When your feet lack proper arch support, your ankles typically roll inward, altering your walking pattern and potentially causing pain that radiates up to your knees, hips, and lower back.
A podiatrist is the only medical professional with specialized expertise to identify the severity of your flat feet and their underlying cause, whether genetic, injury-related, or connected to another health condition.
Finding the Best Foot Clinic in El Monte for Personalized Treatment of Flat Feet
Flat feet can impact your comfort and mobility, but finding the right care shouldn’t be challenging. Rather than guessing at solutions or trying generic remedies that might not work for your situation, seeing Dr. Brittany Nguyen at Mountain View Foot and Ankle ensures you get a personalized treatment plan based on scientific evidence and your needs.
We focus on personalized solutions that address the root cause of your foot pain, helping you move confidently again. Dr. Nguyen takes the time to understand your symptoms and lifestyle, using advanced diagnostic tools to create customized treatment plans that work. Whether you need supportive orthotics, physical therapy, or surgical options, we’re committed to restoring your foot function and keeping you active.
Ready to get modern flat foot treatment from the best podiatrist in El Monte?
