Flat Feet 101: What You Should Know About Flat Feet

August 14, 2024

Having foot pain?


As an ankle and foot clinic, we understand the significance of informed and proactive foot care. Foot pain is incredibly common for most of us and is one of those ailments that people are far too content to simply live with till it becomes too significant to truly ignore. However, with the right treatment and care, you can reduce foot pain to the bare minimum and reduce the chance of it becoming something more serious.


What is meant by Flat Feet?


Flat feet, or pes planus, is a fairly common condition that can significantly impact an individual's mobility, comfort, and overall foot health with over 2 of 10 children taking flat feet into adulthood. With the help of the below advice, the aim is to provide valuable insights into flat feet, including its causes, symptoms, potential complications, and available treatment options.


What causes Flat Feet?


Flat feet is a condition characterised by a lack of arch in the inner part of the foot. In individuals with flat feet, the entire sole of the foot makes contact with the ground when standing. While some people with flat feet experience no discomfort or limitations, others may encounter symptoms such as pain, swelling, or decreased flexibility in the foot and ankle.


Flat feet can develop from an early age as a result of genetic predisposition, where the arches fail to form during childhood. In some cases, flat feet may also manifest in adulthood due to injuries, wear and tear, or certain medical conditions such as cerebral palsy. Additionally, factors such as obesity, ageing, and prolonged standing or walking can exacerbate the symptoms associated with flat feet and can lead to the development of more serious ailments such as arthritis. 


What are the symptoms of Flat Feet?


The following is a list of the common ailments that individuals with flat feet may experience including:


  • Pain or discomfort in the arches, heels, or ankles
  • Swelling along the inside of the ankle
  • Difficulty standing on tiptoe
  • Increased foot fatigue during physical activity
  • Reduced stability and balance


Now, it is also worth noting that people with flat feet may not suffer with these often or at all and if you are suffering with these symptoms an abnormal amount, it is likely that something else might be at play so seeking the support of a doctor or orthopaedic specialist would be advisable. Especially if you start to experience any of the following : 


  • Overpronation: Excessive rolling inward of the feet while walking or running, leading to ankle and knee issues.
  • Plantar Fasciitis: Inflammation of the ligament connecting the heel to the toes, causing heel pain and discomfort.
  • Bunions: Abnormal bony bumps that develop at the joint of the big toe, leading to pain and deformity.
  • Ankle Instability: Weakness in the ankle and decreased ability to support body weight.


If you experience any of the following, it is important to book in a consultation as soon as possible. Mr Monkhouse has availability both privately and on the NHS in Leeds and wider Yorkshire and is an experienced specialist on all forms of foot pain and ailments. Through a comprehensive examination, including physical assessments and, if necessary, an X-Ray, we can determine the severity of the condition and provide a personal treatment plan tailored to your needs. A consultation also allows you to give you peace of mind and to explain the process clearly to ensure a comfortable experience for all involved.


There are a variety of effective treatment options for flat feet as it is particularly common so it is worth exploring some of the following if you do start to feel pronounced pain or discomfort. Treatment options for flat feet may encompass:


  • Shoe Inserts: Custom-fitted shoe inserts to provide arch support and promote proper foot alignment.
  • Footwear Modifications: Utilising supportive, well-fitted shoes to reduce discomfort and address gait abnormalities.
  • Physical Therapy: Incorporating exercises to strengthen the foot muscles and improve flexibility and stability.
  • Medications: Over-the-counter or prescription anti-inflammatory medications to alleviate pain and reduce swelling.
  • Surgical Intervention: In severe cases where the above measures are ineffective or leading to further pain, surgical procedures may be considered to reconstruct the foot arch or address related deformities. This is a last resort option and in most cases, this isn’t necessary.


Proactive Foot Care


To mitigate the impact of flat feet and improve foot function, individuals with this condition can implement several proactive measures to ensure reduced pressure on their feet and heel. This includes : 


  • Maintain a healthy body weight to minimise strain on the feet and reduce the risk of complications.
  • Engage in low-impact physical activities, such as swimming or cycling, to promote foot and ankle strength without imposing excessive stress.
  • Perform regular stretching exercises to enhance foot flexibility and prevent muscle stiffness.
  • Adhere to proper footwear guidelines, opting for shoes that provide adequate arch support and cushioning.


Through comprehensive understanding, early intervention, and tailored care, individuals with flat feet can effectively manage their condition and minimise its impact on their daily lives. Successful management of flat feet requires collaboration between patients and ankle and foot specialists, with a shared commitment to promoting optimal foot health and mobility.


If you are in need of treatment or simply want to discuss your flat feet and any discomfort you may be experiencing, we have regular openings in Leeds for consultations. These are open discussions designed to get to the heart of the problem and allow you to gain a better understanding of the pain as well as allow us to put together an effective treatment plan. To book in or get in touch, contact us via the link below.


Book An Appointment

5 Tips for Avoiding Foot Pain at Work

By Elliot Landy • March 9, 2026
Whether you are standing, walking between meetings, or working from home, your feet are the foundation of your entire workday. Unfortunately, for many of us, foot pain has become an expected side effect of a job well done. At Ankle and Co, we believe that "powering through" the pain isn't just uncomfortable, it can lead to long-term mobility issues like plantar fasciitis, bunions, or Achilles tendonitis. If you want to finish your shift feeling as good as when you started, follow these five essential tips for avoiding foot pain at work. 1. Invest in Professional Footwear (Not Just "Work Shoes") The most common cause of workplace foot pain is improper footwear. While aesthetics matter, your shoes must provide three things: arch support, cushioning, and a wide toe box. The Specialist’s Tip: If you work in a formal environment, look for "orthopaedic-friendly" dress shoes. For those on their feet all day, avoid flat, unsupportive pumps or worn-out trainers. Remember, shoes have a "mileage", once the internal support collapses, they need to be replaced. 2. Don’t Underestimate the Power of Orthotics Sometimes, the shoe itself isn't enough. If you have high arches or flat feet, your "normal" gait might be putting uneven pressure on your joints. Custom-made orthotics can realign your feet, distributing your weight evenly and preventing the dull ache that sets in by mid-afternoon. At our Leeds clinic, we often see patients whose chronic foot pain was resolved simply by adding the right internal support to their daily work shoes. 3. Vary Your Surface and Stance Static loading, standing in one exact position for hours is a recipe for inflammation. If you use a standing desk, try to use an "anti-fatigue" mat to provide a bit of give. If you are stationary, try to shift your weight from heel to toe occasionally or use a small footstool to rest one foot at a time. This keeps the blood circulating and prevents the ligaments from tightening up. 4. Incorporate "Desk Stretches" You don’t need a gym to keep your feet healthy. During your lunch break or even while sitting at your desk, try these two quick moves: The Seated Calf Stretch: Extend one leg out and pull your toes back toward your shin. The Golf Ball Roll: Keep a golf ball or a small firm ball under your desk. Rolling your arch over it for five minutes can release tension in the plantar fascia and stave off foot pain. 5. Listen to the Early Warning Signs The biggest mistake people make is waiting until they can no longer walk comfortably before seeking help. If you notice swelling, sharp pains in the morning, or a persistent ache in your heel, it’s time to consult a specialist. Early intervention, such as a biomechanical assessment, can prevent the need for more invasive treatments or surgery down the line. Expertise You Can Trust in Leeds At Ankle and Co, led by Consultant Orthopaedic Surgeon Mr. Ray Monkhouse, we specialise in helping patients regain their mobility and live life without the distraction of chronic pain. If foot pain is affecting your performance at work or your quality of life at home, don’t wait. We offer private consultations at Nuffield Health Leeds as well as NHS clinics at Chapel Allerton Hospital and Leeds General Infirmary. Book a Consultation Today or contact us to take the first step toward pain-free working.
Foot pain

Foot Pain? Don’t Ignore What Your Feet Are Telling You

By Elliot Landy • February 23, 2026
Foot or ankle pain holding you back? Discover what your feet are trying to tell you and how expert care at Ankle & Co can help you move comfortably again.