Feet carry you through every school run, meeting, workout, and errand. When the arches collapse or never fully form, the result is flat feet. For many people, this condition causes no major issues. For others, it may lead to discomfort, instability, and difficulty with everyday movement.
Not all flat feet are the same. Understanding the difference between flexible and rigid flat feet can help you recognise symptoms early, seek appropriate support, and make informed decisions about treatment options. Many patients exploring support options often start by searching for an insole for flat feet in Singapore, especially when early discomfort or gait changes appear.
Flat Feet Explained: What Does It Mean?
Flat feet, also called fallen arches or pes planus, occur when the arch on the inside of your foot flattens when standing. This may cause your feet to roll inward, affecting posture, balance, and gait.
Flat feet can be present from childhood or develop gradually over time. Early diagnosis allows for better management and prevention of complications, especially for children in their growing years and adults who are active or on their feet all day.
One of the most common questions podiatrists hear is: “Can you develop flat feet later in life?” The short answer is yes. Adult-acquired flat feet can occur due to injury, tendon weakness, arthritis, or lifestyle factors such as weight changes or prolonged standing.
Flexible vs Rigid Flat Feet: Key Differences
Flat feet fall into two main categories: flexible and rigid. The distinction matters because treatment and long-term outcomes differ.
1. Flexible Flat Feet
Flexible flat feet are the more common type. The arch appears when the foot is off the ground, such as when sitting or on tiptoes, but flattens when standing.
Characteristics:
- Arches are visible when non-weight-bearing
- Foot collapses inward during standing or walking
- Usually present in childhood and often hereditary
- May be painless, but some people experience fatigue or mild discomfort after long periods of activity
Causes:
- Genetic predisposition
- Loose ligaments
- Muscle weakness
- Hypermobile joints
Symptoms may include:
- Tired or achy feet
- Heel or arch pain during activity
- Increased wear on the inside of shoes
- Reduced endurance during play or sports
Treatment focus:
- Strengthening exercises
- Supportive footwear
- Custom orthotics to improve foot alignment
Flexible flat feet typically respond well to conservative management. Many children grow stronger arches over time, though some continue to benefit from supportive insoles and activity modification.
2. Rigid Flat Feet
Rigid flat feet are less common and more serious. The arch is absent both when standing and when sitting or lifting the foot.
Characteristics:
- Stiff, inflexible arch
- Limited or painful movement in the foot joints
- Arches never appear, even without weight-bearing
- Often associated with underlying structural or neuromuscular conditions
Possible causes:
- Tarsal coalition
- Injury or trauma
- Arthritis or inflammation
- Neuromuscular disorders
Rigid flat feet often require medical evaluation and targeted treatment, as they may worsen without support.
Symptoms may include:
- Persistent pain or stiffness
- Difficulty participating in physical activity
- Trouble fitting into regular footwear
- Gait abnormalities and balance issues
Why the Difference Matters
Distinguishing between flexible and rigid flat feet helps determine the best course of care. While flexible flat feet may simply need supportive footwear and strengthening, rigid flat feet often signal a more complex biomechanical issue that requires specialist attention.
Failing to manage flat feet properly can lead to:
- Foot and ankle pain
- Shin splints
- Knee, hip, or lower back discomfort
- Posture and alignment issues
- Reduced mobility with age
How Are Flat Feet Diagnosed?
A podiatrist examines foot structure, range of motion, and walking patterns to understand the nature of the condition. Tools and methods may include:
- Visual foot assessment
- Gait analysis
- Tiptoe test
- Imaging for complex cases
Managing Flat Feet: What Helps?
Good news: many people with flat feet live active, pain-free lives. With the right strategies, symptoms can be managed effectively.
- Supportive Footwear
Shoes with firm heel counters, arch support, and stable soles help reduce strain.
- Custom Orthotics & Insoles
Custom appliances support arches, redistribute pressure, and improve walking mechanics.
- Strength & Mobility Exercises
Strengthening the muscles that support the arch improves stability and comfort.
- Specialist Intervention for Rigid Flat Feet
In complex cases, treatment may include bracing or surgery.
When Should You See a Podiatrist?
Seek help if you or your child experiences:
- Persistent foot pain
- Ankle rolling or instability
- Difficulty running or balancing
- Stiff or inflexible feet
- Uneven shoe wear
Keep Your Feet Strong and Supported
Flat feet are common, and with the right care, they do not have to limit your movement or comfort. Whether flexible or rigid, understanding your foot type is the first step to healthier feet.
Feet First Podiatry Clinic offers thorough assessment, personalised treatment plans, and custom orthotics designed to support your long-term foot health. Book a consultation with us today and take confident steps toward pain-free movement.