Flat Feet in Children: A Parent’s Guide to Understanding and Treating Pediatric Flat Feet

Parent checkig her child's feet for overpronation

Seeing your child’s feet look “flat” can be unsettling, especially if they complain about tired legs, sore heels, or aches after sports. The good news is that flat feet in kids are extremely common, and in many cases they are normal and improve with age.

This guide explains what pediatric flat feet are, when they matter, what you can do at home, and when it is time to get professional help.

If you want the full overview of flat feet and arches, read our main guide here: Flat Feet and Fallen Arches.

What are flat feet in children?

A “flat foot” simply means the arch looks low or absent when your child is standing. There are two common patterns:

Flexible flat feet (most common)

The arch appears when your child sits, stands on tiptoes, or lifts the foot off the ground
The arch flattens when weight is on the foot
Usually normal in younger kids and often improves over time

Rigid flat feet (less common)

The arch stays flat even when your child is not standing
May be associated with stiffness, limited motion, or pain
More likely to need evaluation

Parents often notice flat feet around preschool age, but it can show up later when activity levels increase.

Why many kids have “flat” feet

Flat feet can be normal because children’s feet are still developing. Several factors contribute:

Fat pad in the arch area: Young children have a natural pad of tissue that can hide the arch
Loose joints and flexible ligaments: Kids often have more flexibility overall
Developing muscles: The muscles that help support the arch strengthen with time and activity
Genetics: Flat feet often run in families

Most children develop a more defined arch as they grow, but some will remain flat footed into adulthood without any problems.

When flat feet are a problem

Flat feet are worth addressing when they are associated with symptoms or functional issues, such as:

Foot or ankle pain after walking, running, or standing
Heel pain, arch pain, or ball of foot pain
Frequent tripping or fatigue during activity
Uneven shoe wear, especially excessive wear on the inside edge
Complaints of shin pain, knee discomfort, or leg aches
Stiffness, limited motion, or one foot that looks very different from the other

If your child has pain or is limiting activities because of their feet, treat that as real. Do not assume they will simply “grow out of it.”

Simple at home checks parents can do

These are not medical tests, but they help you understand what you are seeing.

1) Tiptoe test

Ask your child to stand on their toes.

If an arch appears, this usually suggests flexible flat feet.
If nothing changes, or the foot looks stiff, consider an evaluation.

2) Wet footprint test (optional)

Have your child step on a wet towel, then onto a dry surface.

A very full footprint can suggest a lower arch, but footprint shape alone is not a diagnosis.

3) Shoe wear check

Look at the soles of your child’s shoes.

Excess wear on the inside can suggest overpronation.

For a deeper explanation, see Pronation and Shoe Wear.

Treatment options for pediatric flat feet

Treatment depends on symptoms. If your child is pain free and active, you may not need to do anything beyond supportive footwear.

1) Supportive shoes (the first lever)

Good footwear can reduce strain dramatically.

Look for:

A firm heel counter (the back of the shoe does not collapse easily)
A stable midsole that does not twist like a towel
A secure fit at the midfoot
Enough room in the toe box

Avoid:

Very soft shoes that collapse inward
Worn-out shoes with uneven wear
Flat, unsupportive slip-ons for long periods of activity

2) Orthotic insoles for kids (when symptoms show up)

If your child has pain, fatigue, or clear overpronation, structured support can help.

A good kids insole should:

Provide gentle but real arch support
Stabilize the heel
Fit correctly without crowding toes
Be appropriate for the shoe type

For a full overview of how inserts work, see our Orthotics Guide.

If you want to browse supportive options, start here: Kids Orthotic Insoles Collection.

3) Stretching and strengthening

For many kids, tight calves and weak foot or hip muscles contribute to the problem.

Try:

Calf stretches (especially if your child walks on toes or has tight heels)
Toe raises and controlled heel raises
Short foot exercise (lifting the arch without curling toes)
Balance work (standing on one foot)

Consistency matters more than intensity.

4) Activity and load management

If symptoms flare after sports, it may be a load issue rather than a “bad foot.”

Reduce mileage or high impact temporarily
Rotate activities (swimming, biking)
Add rest days

5) Physical therapy

If pain persists, a pediatric focused physical therapist can help with:

Gait mechanics
Strength and mobility
Return to sport planning

When to see a clinician

Get an evaluation if your child has:

Ongoing pain that does not improve with basic support and shoe changes
One foot that looks significantly different than the other
Stiffness, limited range of motion, or rigid flat feet
Frequent ankle sprains or instability
Swelling, redness, numbness, or symptoms after an injury
Night pain or pain that wakes them up

A podiatrist or pediatric orthopedic specialist can determine whether the flat feet are flexible, identify contributing factors, and recommend the right treatment.

Common questions parents ask

Are flat feet in kids normal?

Often, yes. Many kids have flexible flat feet and no symptoms.

Will my child grow out of it?

Many do develop a more defined arch as they grow, but not everyone. The key factor is symptoms and function, not appearance.

Can insoles “fix” flat feet permanently?

Insoles do not permanently change bone structure. They reduce strain and improve mechanics during activity, which is what matters when symptoms exist.

What if my child only has pain during sports?

That is common. Start with supportive shoes, reduce load temporarily, and consider an insole for sports shoes.

Bottom line

Flat feet in children are common and often normal. The goal is not to force an arch to “look perfect.” The goal is comfort, function, and healthy movement.

If your child is pain free and active, supportive shoes may be enough. If they have pain, fatigue, or overpronation, a structured insole plus targeted strengthening can make a big difference.

If you want a deeper reference guide, start here: Flat Feet and Fallen Arches.