Help! My Flat Feet Hurt and Make Me Less Active

When you think about choices you can make to protect your health, a few things immediately jump to mind. For example, a healthy diet and consistent sleep play a significant role here. However, an equally important measure requires some energy from you: getting moving.

Health experts have recommended at least 150 minutes of moderate-intensity activity each week for years. A study of more than 100,000 people validated that and pointed to a key takeaway: more is better. People who got 300 minutes of exercise each week or more saw their risk of death from any cause decreased by 26%.

In other words, staying active plays a crucial role in keeping yourself healthy. However, if you live with flat feet, getting moving might mean facing discomfort — or even pain. 

If that sounds familiar, it’s time to talk to our team at Rogers Foot & Ankle Institute. As flat feet specialists, we can help you explore your options for supporting your feet while you exercise. 

From our office in American Fork or Saratoga Springs, Utah, we offer a variety of treatments to ease your pain. We also make lifestyle modification recommendations to further support healthy feet — and your overall health.  

How to tell if your pain comes from flat feet

The arch of your foot plays an important role in your mobility. It helps to propel you forward while absorbing the shock of your steps. 

As a result, when you have flat feet, you can run into problems. You might overpronate, meaning your foot rolls inward when you walk. That can put added strain on your muscles, ligaments, and tendons. In addition to pain in your foot, this can contribute to:

• Achilles tendonitis
• Bunions
• Knee pain
• Low back pain
• Plantar fasciitis
• Shin splints

If you’re unsure if you have flat feet, find an area of dry concrete. Wet your foot and take a step. The inner side of your feet should curve between your foot's ball and your heel. If the line between those two points is relatively straight, you probably have flat feet. 

Getting started with flat feet treatment

We evaluate your feet at Rogers Foot & Ankle Institute and discuss your symptoms. That allows us to tailor a treatment plan to you. 

Many people with flat foot-related pain get relief from simple interventions during exercise. We can explore:

• Orthotics
• Changing to shoes with more arch support
• Exercises to stretch and strengthen your feet
• Bracing or taping

Activity modification can also help. If running aggravates your symptoms, switching to swimming or cycling often makes a significant difference. We can help you explore alternative exercises you enjoy that don't strain your feet, ankles, and legs. 

If these conservative treatments don’t ease your pain, we can explore more involved options like physical therapy, medication, or surgery. 

At the end of the day, our team is here to help you find relief from your flat feet so you can get the exercise you need. Don’t let your discomfort keep you from a healthy lifestyle. Contact our team at the Rogers Foot & Ankle Institute by calling us at (801) 756-4200.