All About Flat Feet: How This Common Condition Can Lead to Heel Pain and What You Can Do About It

Have you ever wondered why your feet seem to feel sore after a long day of standing or walking? Or maybe you’ve noticed your shoes wearing down unevenly or that you experience pain in your heels more often than not. These could be signs of a common condition known as flat feet.

Flat feet, medically termed pes planus, refer to the partial or total absence of arches in the feet. For some, flat feet may not cause any problems, while for others, it can lead to discomfort, particularly in the heels. At Foot and Ankle Associates of Greater Pittsburgh, we want to help you understand flat feet, how they contribute to heel pain, and what steps you can take to find relief.

What Exactly Are Flat Feet?

Flat feet are a condition where the arches of your feet are lower than normal or completely absent. Normally, your foot’s arch provides support, stability, and helps absorb the impact as you walk or run. Without arches, your feet may roll inward (a condition known as overpronation), which can lead to other foot problems, including heel pain.

There are two main types of flat feet, each with unique characteristics:

• Flexible Flat Feet: This is the most common type. People with flexible flat feet still have an arch when they are not bearing weight (like when they’re sitting), but the arch disappears when they stand. Over time, this can cause strain on your feet, especially if you’re frequently walking or standing.
• Rigid Flat Feet: This type is less common and more serious. With rigid flat feet, the arches are flat even when you’re not bearing weight, meaning the feet are always in a flat position. This rigidity can lead to more severe pain and discomfort since the foot’s structure lacks the flexibility to adapt to changes in movement or pressure.

How Do Flat Feet Develop?

Several factors can lead to the development of flat feet, including:

• Genetics: Some people are simply born with flat feet. If your parents or close relatives have flat feet, you’re more likely to have them too.
• Foot Injuries: Trauma to the feet, such as a broken bone or torn tendon, can cause the arches to collapse over time.
• Weak Muscles: Muscles in the foot that are not strong enough to support the arches can contribute to flat feet. This is especially common in sedentary people or those with certain neurological conditions.
• Medical Conditions: Flat feet are often linked to conditions like arthritis or obesity, both of which can put extra stress on the feet and contribute to arch collapse over time.

Common Symptoms of Flat Feet

Not everyone with flat feet experiences symptoms, but for those who do, the discomfort can be quite bothersome. The most common signs and symptoms include:

• Pain and Discomfort: The arches and heels are often the most affected areas. This pain can range from mild aching to sharp, stabbing sensations after prolonged activity.
• Tired or Aching Feet: If you have flat feet, you may notice your feet feeling fatigued or sore, especially after standing or walking for long periods.
• Swelling: It’s common to experience swelling along the inside of the ankles, especially if the flat feet cause excessive strain on the foot’s tendons and ligaments.
• Overpronation: Many people with flat feet tend to overpronate, meaning their feet roll inward when they walk or run. This can lead to pain in the knees, hips, and lower back due to poor alignment and altered walking patterns.
• Footwear Discomfort: Flat feet can make it hard to find comfortable shoes. Many people with flat feet struggle to fit into shoes that don’t provide enough support or experience discomfort with certain footwear.

How Flat Feet Cause Heel Pain

If you’re dealing with heel pain, flat feet may be the culprit. But how do flat feet contribute to pain in the heels? Let’s break it down:

• Overpronation and Plantar Fasciitis: Flat feet often lead to overpronation, where your foot rolls inward with every step. This places strain on the plantar fascia, the band of tissue that runs from your heel to your toes. Over time, this strain can lead to inflammation and pain, a condition known as plantar fasciitis. Plantar fasciitis is one of the most common causes of heel pain, especially in people with flat feet.
• Decreased Shock Absorption: Your foot’s arch acts as a natural shock absorber, helping to reduce the impact on your feet as you walk or run. Without this arch, flat feet can’t absorb shock effectively. This leads to more stress on your heel bones and surrounding tissues, causing pain after prolonged activity.
• Altered Biomechanics: Flat feet can disrupt the alignment of your entire body. Without proper arch support, the way your foot strikes the ground changes, which can affect the way forces are distributed through your legs and lower back. Over time, these compensatory movements can create imbalances that contribute to chronic heel pain.

Diagnosing Flat Feet and Heel Pain

If you suspect that flat feet are contributing to your heel pain, a proper diagnosis is the first step toward relief. At Foot and Ankle Associates of Greater Pittsburgh, we offer a comprehensive diagnostic process that includes:

• Physical Examination: Our specialists will assess your foot structure, look for overpronation, and evaluate your gait (the way you walk) to identify any abnormalities.
• Imaging Studies: X-rays or MRIs may be used to get a detailed look at your foot’s alignment and to check for any structural abnormalities that could be contributing to your heel pain.
• Medical History Evaluation: Certain conditions, like arthritis or obesity, can increase your risk of developing flat feet, so we’ll carefully review your medical history to pinpoint possible contributing factors.

Treatment Options for Flat Feet and Heel Pain

The good news is that flat feet and heel pain can often be treated effectively with a range of conservative and advanced options, including:

• Supportive Footwear: Shoes with proper arch support and cushioning can make a world of difference for people with flat feet. These types of shoes help reduce pressure on your heels and prevent overpronation.
• Orthotic Inserts: For added support, orthotic inserts can correct the alignment of your feet, reduce overpronation, and alleviate heel pain.
• Exercises and Physical Therapy: Stretching and strengthening exercises targeted at the feet and lower legs can help improve flexibility and strength. Physical therapy may also be recommended to correct gait abnormalities and strengthen weak muscles.
• Corticosteroid Injections: In severe cases of pain and inflammation, corticosteroid injections may provide temporary relief, particularly if conservative treatments aren’t enough.
• Surgical Intervention: Surgery may be necessary in rare cases where flat feet cause persistent pain and dysfunction. Procedures like tendon lengthening or joint fusion can correct structural abnormalities and improve foot function.

Preventing Flat Feet and Heel Pain

While some causes of flat feet are unavoidable (like genetics), there are steps you can take to prevent the discomfort they may cause:

• Maintain a Healthy Weight: Excess weight puts more pressure on your feet, so keeping a healthy weight can reduce strain on your arches and heels.
• Wear Supportive Footwear: Choose shoes with good arch support, especially when engaging in physical activities like walking or running.
• Exercise Regularly: Regularly perform foot-strengthening exercises, such as toe raises and stretches, to maintain foot flexibility and prevent flat feet from worsening.

Take the First Step Toward Pain-Free Feet

If you’re experiencing flat feet and heel pain, it’s time to take action. At Foot and Ankle Associates of Greater Pittsburgh, we specialize in diagnosing and treating flat feet and related conditions like heel pain. Whether you need custom orthotics, physical therapy, or more advanced treatment, we are here to help.

Schedule a consultation today and let us guide you toward pain-free feet and a more comfortable, active lifestyle. Don’t let flat feet hold you back—start your journey toward better foot health now!

For more information or to book your appointment, check out our website or give us a call.