Flat Feet vs. Normal Arches: What's the Real Difference and How to Find Relief

Understanding the difference between flat feet and “normal” arches (a more neutral arch closer to the arch height found on the average foot, although there is nothing abnormal about flat feet) is important for anyone experiencing foot discomfort or seeking to optimize their foot health. Knowing whether you have low, medium or high arches can help you better address problems that might arise based on your arch height and can enable you to find effective solutions quicker and easier.  

Understanding Your Foot's Architecture: The Role of Arches 

There are three main arches in the foot. Proper function of all three is essential for efficient movement and energy conservation during daily activities. 

Feet with medium-high or neutral arches display a noticeable curve in the central area, lifting the middle portion of the foot off the ground when standing. This natural architecture can have some functional benefits, including: 

 When you have “normal” arches, your foot is more likely to follow an efficient walking pattern in which the heel contacts the ground first, weight is distributed evenly as the middle and front of the foot land and push off occurs without excessive pressure on the big toe. This is not to say that having flatter arches always leads to foot pain or that people with average arches never experience discomfort but speaks to broad patterns related to arch height and foot health. 

Flat Feet: More Than Just a Missing Arch 

 Flat feet, medically known as pes planus or fallen arches, occur when the inner arch is flattened or absent, causing the entire sole to contact the floor when standing. While all babies are born with flat feet due to extra soft tissue that masks the developing arch, most children develop visible arches by age six. However, some either never form prominent arches, or experience arch collapse later in life. It’s not uncommon to have flat feet as they can result from many things such as genetics, aging, obesity, injury, arthritis, and pregnancy. 

Here are some of the different types of flat feet: 

Flexible Flat Feet: The most common type where the arch appears when not bearing weight but flattens when standing. Often develops in childhood and may worsen with age. 

Rigid Flat Feet: A rarer condition where the arch is absent regardless of weight-bearing status. Usually present from birth or developed during teenage years. 

Adult-Acquired Flat Foot: Occurs when previously neutral arches collapse over time, often due to dysfunction of the posterior tibial tendon (the tendon attached to one of the lower leg muscles). 

Vertical Talus: A rare congenital condition affecting bone positioning that prevents proper arch formation. 

Symptoms and Complications 

While many people with flat feet experience no problems, others face significant physical implications due to altered biomechanics. The primary issue is excessive inward motion of the foot that creates a chain reaction of conditions throughout the body.

Common Symptoms of Problematic Flat Feet: 

How to Identify Your Foot Type 

There are a few convenient ways you can check to see if you have flat feet. 

The Wet Footprint Test: 

1. Wet your feet completely 

2. Step onto a piece of cardboard or dark, flat surface 

3. Examine the footprint: 

The Finger Test: 

While standing, try sliding fingers under your arch. Easy insertion suggests normal arches, while inability to fit fingers underneath indicates flat feet. 

For comprehensive evaluation, especially if experiencing pain, consult a podiatrist for professional diagnosis and gait analysis. 

How Superfeet Insoles Transform Flat Foot Health 

For individuals struggling with flat foot discomfort, Superfeet premium insoles offer a scientifically designed solution that goes beyond simple cushioning. These structured orthotic supports are engineered to address the root of the problem – anatomically flat feet. 

Pain Relief Through Proper Support 

Superfeet insoles feature a distinctive supportive shape that stabilizes the foot and redistributes pressure evenly across the entire sole. The structured design helps prevent excessive inward motion in each step, helping to address the cascade of symptoms that can affect your entire body. 

Encouraging Natural Foot Strengthening 

While providing external support, Superfeet's innovative design encourages your foot to engage its natural structures more effectively. By stabilizing the heel and supporting the arch, these insoles help your foot operate in a more optimal position.  

Versatile Solutions for Every Lifestyle 

Superfeet offers an extensive range of insoles tailored to different shoe types and activities. Whether you need support for: 

This comprehensive selection ensures consistent support and comfort across all aspects of your life, without compromising your active lifestyle. Our insole finder quiz helps you select the perfect Superfeet product for your specific needs and foot type. 

For those experiencing discomfort from flat feet, Superfeet insoles represent a proven solution that can provide pain relief and contribute to long-term foot strengthening and improved biomechanics.  

By investing in proper foot support, you're investing in your overall mobility and wellness! 

Written in consultation with and reviewed by Superfeet Biomechanics and Education team members Meredith Wells, PhD and Justin Wager, PhD