The title of this article was inspired by my longtime student. He was frustrated with the kind of exercises I was giving him and felt I was not focusing on his goals -- a 6-pack.
After I explained that the exercises I'd given him were selected precisely to strengthen the weak muscles in his feet, legs and and core, he frowned but decided to trust me. These days, I've upped the challenge with weights, slower movements and longer holds. He is game for anything because he sees and feels the changes in his own body.

Flat feet may seem like a minor, inconsequential issue—something you might brush off as “just the way your feet are.” But did you know that approximately 30% of adults worldwide suffer from some form of flat feet?
It may surprise you to know that flat feet are often linked to a range of other health problems, affecting everything from posture and balance, to long-term joint pain.
Studies show that individuals with flat feet have a higher risk of knee pain (up to 20% more common) and are more prone to chronic lower back pain due to poor shock absorption and misalignment. Even mild cases can lead to excessive strain on the ankles, hips, and spine over time.

A. General Understanding
What are flat feet, and how are they different from having "normal" arches?
Why does it matter?
How do flat feet affect men and women differently?
B. Identifying and Managing Flat Feet
How can I tell if I have flat feet?
If I don’t have any pain from my flat feet, do I need to do anything about it?
C. Connections Between Flat Feet & Other Issues
Why does having flat feet make it more likely to get heel pain, like plantar fasciitis?
What other pains / aches are caused by flat feet?
Can flat feet mess up your posture or how you walk?
D. Causes and Risk Factors
What are the main causes of flat feet?
What increases my risk for flat feet? (e.g tight calves)
Are flat feet genetic, or is it something that develops over time?
E. Treatment and Prevention
What can I do to stop flat feet from getting worse?
How does strengthening certain muscles help fix flat feet?
Do special shoe inserts or supportive shoes actually help, or are they just a quick fix?
What are barefoot shoes, and are they good for flat feet, even though they don’t provide any support?
Are there any specific stretches or exercises that can stop my arches from collapsing?
Bonus Question 20. Can strengthening my feet / legs get me a 6-pack?

A. GENERAL UNDERSTANDING
What are flat feet, and how are they different from having "normal" arches?
Flat feet, or fallen arches, occur when the arch on the inside of the foot is low or absent, causing most or all of the sole to make contact with the ground. In contrast, "normal" arches create a curve in the middle of the foot, providing shock absorption and helping distribute weight evenly during movement.
Why does it matter?
Arches act like built-in shock absorbers. They help distribute your body weight, reduce impact on joints, and maintain balance. Without strong arches, the feet can’t effectively support movement, leading to strain in other parts of the body like the knees, hips, and lower back.
How do flat feet affect men and women differently?
Women may develop flat feet more often due to factors like pregnancy, which can weaken foot ligaments, and higher rates of certain conditions like bunions. Men, on the other hand, are more likely to develop flat feet from sports-related overuse or as a result of heavier body weight, which increases strain on the arches.
B. IDENTIFYING & MANAGING FLAT FEET
How can I tell if I have flat feet?
Look at your footprint after stepping on a wet surface—if most or all of your sole leaves an imprint, you likely have flat feet. You may also notice pain in your arches or ankles, or feel your feet tire quickly when standing or walking.
If I don’t have any pain from my flat feet, do I need to do anything about it?
Yes. Even painless flat feet can lead to long-term issues like joint wear and tear or plantar fasciitis. Preventive exercises and supportive footwear can help reduce future problems.
C. CONNECTIONS BETWEEN FLAT FEET & OTHER ISSUES
Why does having flat feet make it more likely to get heel pain, like plantar fasciitis?
Flat feet overstretch the plantar fascia—a band of tissue that runs along the bottom of the foot. Over time, this excessive strain can lead to inflammation and sharp pain in the heel or arch, known as plantar fasciitis.
What other aches / pains are caused by flat feet?
Flat feet can lead to knee pain, shin splints, hip discomfort, and lower back pain. These issues stem from poor alignment and altered gait mechanics, which increase stress on joints and muscles.
Can flat feet mess up your posture or how I walk?
Yes. Flat feet can cause overpronation (rolling inward) or supination (rolling outward), which disrupts alignment from the feet up. This can lead to poor posture and an inefficient walking pattern, increasing the risk of joint problems over time.
D. CAUSES & RISK FACTORS
What are the main causes of flat feet?
Genetics – Inherited foot structure and lax ligaments.
Weak Foot Muscles – Lack of strength in intrinsic foot muscles.
Overuse & Injury – Strain, trauma, or repetitive impact.
Ageing – Tendon weakening, especially the posterior tibial tendon.
Obesity – Increased load on the arches.
Pregnancy – Hormonal changes and weight gain.
Medical Conditions – Arthritis, diabetes, or nerve disorders.
What increases my risk for flat feet? Tight calves, weak glutes, or poor ankle mobility can increase strain on the feet and contribute to arch collapse. These issues limit proper alignment and make flat feet harder to manage.
Are flat feet genetic, or is it something that develops over time? Both. Some people are born with flexible flat feet, which may persist into adulthood. Others develop flat feet later due to injury, ageing, or conditions like arthritis or obesity.
E. TREATMENT & PREVENTION
What can I do to stop flat feet from getting worse?
Strengthen your foot, calf, and inner thigh muscles, wear supportive footwear, and avoid prolonged standing on hard surfaces. Regular stretching can also help maintain healthy arches.
How does strengthening certain muscles help fix flat feet?
Strong inner thighs stabilise the knees and hips, reducing stress on the arches. Strengthening foot and calf muscles can directly support the arch and improve foot mechanics.
Do special shoe inserts or supportive shoes actually help, or are they just a quick fix?
They help by providing immediate support and improving alignment. However, they work best when combined with exercises that strengthen the foot and surrounding muscles.
What are barefoot shoes, and are they good for flat feet, even though they don’t provide any support? Barefoot shoes are minimalist footwear designed to mimic the feeling of walking barefoot. They allow for natural foot movement and encourage muscle activation. While they don’t provide arch support, they can benefit people with flat feet by strengthening the foot muscles over time. However, transitioning to barefoot shoes should be done gradually to avoid overloading weak arches or causing discomfort.
Are there any specific stretches or exercises that can stop my arches from collapsing?
Yes. Calf stretches, foot rolling with a ball, and arch-strengthening moves like toe curls or heel raises can help maintain healthy arches and prevent collapse.
*Bonus question #20: Can strengthening my feet / legs get me a 6-pack? Look out for the answer in my next article: 'FLAT FEET? WEAK CORE? THE BEST EXERCISES TO STRENGTHEN BOTH'.
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