Flat feet Waewae papatahi

If you have flat feet (pes planus), the arches in your feet are lower and disappear completely when you are standing. This can cause foot, ankle, knee and low back pain.

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Causes of flat feet

There are several factors that can cause flat feet.

  • Some people are born with flat feet, or arches that do not fully develop.
  • Damage from an injury to the tendons or ligaments in your feet can cause the arch to collapse.
  • Being an unhealthy weight puts extra stress on the foot.
  • Certain conditions and disorders can affect the structure of your foot, such as diabetes or arthritis.

Symptoms of flat feet

The usual symptoms of flat feet are:

  • foot pain
  • pain in your shins or calves
  • pain or swelling on the inside of your ankle
  • uneven wear on your shoes.

Diagnosing flat feet

If you think you might have flat feet and are experiencing symptoms, see your healthcare provider, a physiotherapist or a podiatrist.

They will talk to you about your symptoms and do a physical exam.

Treating flat feet

If you are experiencing pain, you may want treatment. If you are not experiencing any pain, treatment is not necessary.

A podiatrist or physiotherapist can give you advice on appropriate footwear and lower leg and foot exercises.

Find a podiatrist in your area — Podiatry NZexternal link

Find a physio — Physiotherapy New Zealandexternal link

They may prescribe orthotic inserts for your shoes.

In some cases, they may recommend surgery.

Flat feet in tamariki

A flatter foot in tamariki aged up to 10 years will often improve without any significant treatment. A podiatrist can assess their feet and monitor them as they grow. They can also suggest treatment options if they are needed.

If your child begins to walk oddly or clumsily, such as on the outer edges of their feet, or complains about calf or muscle pains around their feet, you should see your healthcare provider to get their feet assessed.

Foot conditions — KidsHealth

Preventing flat feet

You may not be able to prevent flat feet if they are genetic. But there are things you can do to help your symptoms.

  • Wear shoes with good arch support and cushioning.
  • Aim for a healthy weight to reduce stress on your feet.
  • Do foot exercises such as toe curls, heel raises and arch lifts.
  • Check your feet often for changes or increased pain.
  • Use arch supports (orthotics) if advised by a podiatrist.
  • Wear supportive shoes if you are pregnant.