Struggling With Foot Pain? Check for Normal vs Flat Feet

Real Case Insight: Fixing Foot Pain by Addressing Arch Type

Location: Charlotte, NC
Patient: 44-year-old office worker with chronic heel and ankle pain
Initial Concern: Pain when standing for long periods; shoes worn unevenly
Old Routine: No support—wore basic sneakers and flats
Improved Plan: Switched to stability shoes with arch inserts and did daily foot strengthening exercises

What Changed in 8 Weeks:

• Morning foot pain disappeared
  
  

• Improved walking posture
  
  

• Lower back tension reduced
  
  

• Fewer pressure points in shoes
  
  

• Greater energy during long shifts
  
  

“Once we identified that she had flexible flat feet, everything changed. Adding arch support and focusing on foot strength completely reset her comfort level.”
— Dr. K. Adams, DPM, Podiatric Specialist

What Normal vs Flat Feet Reveal About Your Health

Arch Shape

• Normal Arch: Even weight distribution, slight curve in midfoot
  
  

• Flat Foot: Little or no visible arch when standing, foot may roll inward (overpronation)
  
  

Gait & Posture

• Normal Feet: Step and stand with proper alignment; knees and hips track straight
  
  

• Flat Feet: Feet may point outward or roll in; knees collapse inward; posture becomes imbalanced
  
  

Shoe Wear Patterns

• Normal Arch: Wear is even across the sole
  
  

• Flat Foot: Excess wear on the inside edge or heel of the shoe
  
  

How to Check Your Arch Type at Home

The Wet Foot Test

• Wet the bottom of your foot
  
  

• Step onto a brown paper bag or tile floor
  
  

• Examine the footprint:
  
  

• Full imprint? Likely flat feet
  
  

• Narrow center with clear curve? Likely normal arches
  
  

Bonus Tip: If your feet feel tired or ache after standing, you may have a flexible flat foot even if your arch looks visible while sitting.

When Flat Feet Become a Problem

Not all flat feet cause pain. But when they do, symptoms often include:

• Arch or heel pain, especially in the morning
  
  

• Swelling along the inner ankle
  
  

• Knee, hip, or lower back discomfort
  
  

• Fatigue during daily activity
  
  

• Foot rolling inward when walking (overpronation)
  
  

If symptoms persist, a podiatrist can assess foot function, structure, and alignment to determine the best care plan.

Final Thoughts from Foot Care Specialists

Many people silently suffer from foot pain without realizing the shape of their arch is the root cause. Whether you have flat or normal feet, early recognition helps you take action—so you can walk better, stand longer, and live pain-free. Arch type is often linked to some of the top foot problems, making it essential to understand your foot structure before symptoms worsen.

Lessons From the Clinic

✔ Arch type affects more than your feet—it impacts total body alignment
✔ Footwear and insoles matter—especially on hard surfaces
✔ Strengthening your feet can restore lost arch control
✔ Early intervention reduces risk of long-term joint strain
✔ Don’t ignore “small” aches—they often signal bigger issues

Your Action Plan for Healthier Feet

• Check your arch type
  Use the wet foot test or see a specialist if unsure
  
  

• Watch for gait changes
  Overpronation, rolled ankles, or collapsing knees are red flags
  
  

• Wear proper shoes
  Look for arch support and stability—not just cushioning
  
  

• Use inserts if needed
  Orthotics or over-the-counter arch supports help rebalance pressure
  
  

• Strengthen and stretch
  Toe curls, calf raises, and ankle mobility exercises improve arch function