Flat feet are incredibly common in children, and often nothing to worry about. In fact, most people are born with flat feet. Arches typically develop around age six as bones and muscles strengthen. In some cases, the arch doesn’t fully form, which can lead to mild discomfort or changes in walking patterns. In others, flat feet can place extra stress on the ankles, knees, and hips; sometimes leading to pain, fatigue, or joint problems later in life if left unaddressed.
You may be able to spot flat feet by having your child stand barefoot and looking at the inside of their foot. If the entire foot touches the floor, the arch may be low or missing.
Common signs and symptoms include:
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Foot or leg pain after long walks or playtime
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Heel or ankle soreness, especially after activity
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Outward-turned walking pattern
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Uneven shoe wear (especially on the inside edges)
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Tired feet or frequent tripping
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Stiffness or swelling in the foot or ankle
Young toddlers often appear flat-footed naturally, so there’s no need to worry too early. If symptoms continue beyond age six or seven, or if one foot looks different from the other, it’s worth meeting with our team.
When Flat Feet Need Medical Attention
Mild cases of flat feet might not require treatment. That said, if your child struggles to walk comfortably, experiences ongoing pain, or has limited motion in their feet, an evaluation can help uncover underlying causes like tight tendons, low muscle tone, or joint differences. Our podiatrists can perform a gait assessment, imaging, and flexibility tests such as the “tiptoe test” to determine whether your child’s flat feet are flexible or rigid. From there, we’ll create a personalized care plan designed with your child’s comfort and long-term mobility in mind. Treatment may include custom orthotics, physical therapy, or in more advanced cases, surgical options.
At-Home Exercises for Flat Feet
These podiatrist approved exercises help strengthen the muscles that support the arch, improve coordination, and increase flexibility. Be sure to check with our team and the rest of your care team before beginning any new exercise plan.
1. Toe Curls
Sit in a chair and place a towel on the floor. Have your child curl their toes to scrunch and pull the towel toward them.
Goal: 10 curls per foot, once or twice a day.
2. Heel Raises
Stand tall and slowly lift up onto the toes, hold for three seconds, then lower.
Goal: 3 sets of 10 raises daily.
3. Arch Lifts
Have your child lift the middle of the foot (the arch) while keeping toes and heels on the ground.
Goal: 10 lifts per foot, twice a day.
4. Marble Pickups
Place 10–15 marbles on the floor. Ask your child to pick them up using their toes and drop them into a bowl.
Goal: Once a day per foot.
5. Toe Walking
Walk across the room on tiptoes, keeping knees straight.
Goal: 30 seconds, 2–3 times daily.
6. Ankle Circles
Sit and lift one foot. Slowly circle the ankle 10 times in each direction.
Goal: Once daily per foot.
7. Calf Stretches
Facing a wall, step one foot back and keep the heel on the ground while leaning forward.
Goal: Hold 20 seconds per stretch, 3 times per leg daily.
8. Foot Doming
While sitting or standing, try to lift the center of the foot without curling the toes.
Goal: 10 domes per foot daily.
9. Balance on One Foot
Stand on one foot for 15–30 seconds, using a chair or wall for support if needed.
Goal: 2–3 times per foot daily.
10. Alphabet with Toes
Have your child “write” the alphabet in the air using their big toe.
Goal: Once daily per foot.
Let’s Hit Our Goals Together
Our goal is always to help your child stay active, pain free, and ready to enjoy the moments that matter most. If flat feet are causing pain, imbalance, or difficulty keeping up with friends, we’ll work with you to create a care plan built around achievable goals – improving strength, mobility, and confidence one step at a time.
