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Told it's “just flat feet”?
There's more to it than orthotics and calf stretches
Flat feet, high arches & foot shape
Most flexible, painless flat feet and high arches need no treatment: we treat the pain, not the shape. When they do hurt, care usually involves more than orthotics and calf stretches, including foot and leg strength work, changes to how much you do, footwear and sometimes taping. A newly flattening arch on one side is worth checking sooner.
How we can help at Burwood Podiatry
Most flat feet and high arches need no treatment; we treat the pain, not the shape. When they hurt, there's more we can do than orthotics and calf stretches. We look up the chain to your knees and hips, so you can keep doing what you love on your feet.
Tried orthotics or stretches before? You're welcome to bring them in for a fresh look. How we take a fresh look →
- A flat feet check of your arches, walking, joints and pressure areas
- Foot and leg strength work and changes to how much you do: strength and rehab
- Footwear advice, including shoes that now rub: choosing shoes
- Taping, and orthotics only if they'd add value, quoted before anything is made
- Help up the chain: we look at knees and hips, not just the foot shape
What you can do at home
- Wear supportive, well-fitting shoes with a firm heel, especially if you stand a lot
- Gentle calf stretches and foot strengthening, such as heel raises, if they don't hurt
- Ease off activities that clearly flare it up while it settles
- In pregnancy, feet up and roomy shoes help with swelling and aching
When to get it checked
- Pain in the arch, heel, ankle or knee that keeps coming back
- An arch that's newly flattening, especially on one side
- A stiff flat foot, or pain and swelling on the inside of the ankle
- Shoes that keep rubbing or wearing unevenly
A flat foot that's new, on one side only, stiff, or painful and swollen on the inside of the ankle should be checked soon. Emergency, or a foot that suddenly turns cold, pale or blue? Call 000.
Flat feet questions
If my feet are just flat, why do they hurt?
Most flat feet don't hurt, so when they do, the shape is rarely the whole story. Strength, how much you're doing, footwear and how your knees and hips move all play a part, which is why care usually involves more than orthotics and calf stretches. A newly flattening arch on one side is worth checking sooner.
Do flat feet need orthotics?
Not automatically. We consider orthotics only when assessment suggests they add value. Options range from Essentials (modifying your insoles) to Mid-tier (semi-custom) or Premium (custom, made from a foam-box impression) orthotics.
Why do my feet ache in pregnancy?
Extra weight, looser ligaments and fluid can make feet ache, swell and flatten. Nail, skin and footwear care is fine in pregnancy; tell us when you book. Sudden swelling of the face, hands or feet, a bad headache, vision changes or one painful swollen calf: contact your midwife or doctor straight away.
Can flat feet cause knee or hip pain?
Flat feet are linked with knee pain in some studies, but they're rarely the whole story. We look at how you walk and at the knee and hip, rather than treating the foot shape alone. Our approach
Where to next
Sources
Reviewed by Burwood Podiatry · November 2026