If you’ve been dealing with persistent heel pain, you may have found that traditional remedies aren’t always enough to relieve the discomfort. One factor that often goes unnoticed is the impact of flat feet, or fallen arches, on your overall foot health. Flat feet are more common than you might think, and they can contribute to a range of foot problems, including heel pain.

At Birtley Foot Clinic, we see many patients who are surprised to learn that their foot structure might be the root cause of their pain. If you have flat feet, understanding how they affect your feet—and your health—can be an important step toward finding relief. In this post, we’ll take a closer look at flat feet, how they contribute to heel pain, and what you can do to address this issue with proper foot care in Birtley.

What Are Flat Feet?

Flat feet, or pes planus, occur when the arches of the feet fall or collapse, causing the entire sole of the foot to touch the ground. This condition can happen for a variety of reasons, including genetics, injury, or simply the natural weakening of the foot’s muscles over time. Some people have flat feet from birth, while others develop them as they age.

The lack of an arch in the foot can affect how weight is distributed when standing, walking, or running. This change in weight distribution can lead to discomfort, not just in the feet, but throughout the body. If left untreated, flat feet can lead to a range of problems, including heel pain, knee pain, and even lower back pain.

How Flat Feet Contribute to Heel Pain

When the arches of the feet collapse, it changes the way your foot functions. Instead of the arch helping to absorb shock and distribute your weight evenly, the stress and pressure are placed directly on the heel. Over time, this excess strain can lead to inflammation and pain in the heel, a condition known as plantar fasciitis.

Here’s how flat feet and heel pain are connected:

1. Excessive Stress on the Plantar Fascia: The plantar fascia is a thick band of tissue that runs along the bottom of your foot, connecting your heel to the toes. In people with flat feet, the lack of arch support causes the foot to overpronate, meaning the foot rolls inward as you walk. This overpronation stretches the plantar fascia excessively, leading to inflammation and pain, particularly in the heel.

2. Altered Foot Mechanics: Flat feet can change the alignment of your body, which can lead to poor posture and improper walking mechanics. As the body tries to compensate for the lack of arch support, it can place additional strain on the heel, causing discomfort and increasing the risk of injury.

3. Increased Pressure on the Heel: With flat feet, the heel takes on more pressure, as the arch is unable to provide the necessary support. This concentrated pressure can result in heel pain, especially after standing for long periods or walking long distances.

Recognizing the Symptoms of Heel Pain Related to Flat Feet

If you have flat feet, you may experience heel pain that worsens over time. Here are some common symptoms to watch out for:

• Pain in the bottom of the heel: The pain may be sharp, especially with the first steps you take in the morning or after periods of inactivity.

• Pain that worsens with activity: Long periods of standing, walking, or running may increase the discomfort.

• Swelling or tenderness: The heel may become swollen or tender to the touch, particularly at the point where the plantar fascia attaches to the heel bone.

• Changes in gait: You may notice that you walk with a different gait or that your feet tire more easily.

If you’re experiencing any of these symptoms, it’s important to seek professional help to identify the cause of your pain and find the best course of treatment.

What You Can Do to Alleviate Heel Pain Caused by Flat Feet

The good news is that there are several ways to manage and relieve heel pain caused by flat feet. At Birtley Foot Clinic, we are dedicated to providing personalized solutions to help you find relief and improve your foot health. Here are a few strategies to consider:

1. Custom Orthotics

Custom orthotics are insoles that are specifically designed to support your unique foot structure. For people with flat feet, orthotics can help redistribute the pressure more evenly across the foot, reducing the strain on the plantar fascia and alleviating heel pain. These devices are made to fit your feet perfectly and provide the necessary arch support to correct overpronation.

2. Foot Strengthening Exercises

Strengthening the muscles of the feet and legs can help improve the alignment of your foot and reduce the impact of flat feet. Simple exercises like toe curls, calf raises, and arch lifts can help build strength and improve the support of your arches, reducing the risk of heel pain.

3. Proper Footwear

Wearing shoes with proper arch support and cushioning is crucial for people with flat feet. Avoid shoes with little to no support, like flip-flops or high heels, and instead opt for shoes that provide stability and help maintain the natural arch of the foot. Shoes with a firm heel and enough cushioning can make a big difference in managing heel pain.

4. Stretching and Rest

Stretching the plantar fascia, calf muscles, and Achilles tendon can help reduce tension and alleviate heel pain. Gentle stretches and rest periods throughout the day can help prevent the pain from becoming worse. Applying ice to the affected area can also help reduce inflammation and soothe the discomfort.

Foot Care Birtley: We're Here to Help

If you’re struggling with heel pain caused by flat feet, the team at Birtley Foot Clinic is here to guide you toward relief. Our expert podiatrists will assess your foot structure, discuss your symptoms, and create a tailored treatment plan that addresses the root cause of your pain. Whether it's through custom orthotics, exercises, or other treatments, we are dedicated to helping you feel your best.

Don’t let flat feet and heel pain hold you back. Reach out to Birtley Foot Clinic today to schedule an appointment and take the first step toward better foot health.