Orthotics for Flat Feet: Short-Term Relief or Long-Term Solution?

Dr. Courtney Conley (DC, BS’s in Kinesiology & Human Biology)


Flat feet, also known as fallen arches, can cause discomfort and impact the overall function of the feet. Many individuals turn to orthotics as a solution to alleviate the symptoms associated with flat feet. While orthotics can offer short-term relief, it is essential to adopt a comprehensive long-term approach for managing flat feet. This article delves into the effectiveness of orthotics while emphasizing the significance of incorporating strategies aimed at strengthening the feet and reducing long-term dependence on orthotic support.

Understanding the Role of Orthotics for Flat Feet

The Benefits of Orthotics for Immediate Relief

Orthotics, such as custom-made shoe inserts, offer several advantages for individuals with flat feet. These benefits include:

      • Reduced Discomfort and Pain: By redistributing pressure, orthotics can help alleviate pain and discomfort associated with flat feet. They can absorb shock and minimize excessive strain on the feet during walking or standing.

      • Orthotics are load modifiers.  They may alter aberrant loads going through the foot and provide short-term pain relief. 

    Shortcomings of Relying Solely on Orthotics

    While orthotics can provide immediate relief for flat feet, it is important to recognize their limitations and consider a more holistic approach to foot health. Some of the shortcomings of relying solely on orthotics include:

        • Potential Dependency on External Support: Continued reliance on orthotics without addressing underlying foot strength and function can lead to a long-term dependency on external support. Over time, the feet may become weaker and less capable of supporting themselves without orthotics.

        • Limited Effect on Foot Strength and Function: Orthotics primarily focus on modifying load, but they do not actively address foot strength and function. This means that relying solely on orthotics may not contribute to long-term improvements in foot strength, stability, and mobility.

      While orthotics can be helpful in the short term, it is crucial to incorporate other strategies to strengthen the feet and reduce the need for long-term reliance on orthotic support. The next sections will explore additional approaches for managing flat feet and improving foot strength and function.

      Role of Orthotics for Flat Feet Management

      Strengthening Strategies for Long-Term Foot Health

      Foot Strengthening Exercises and Activities

      To improve the strength and function of flat feet, incorporating specific exercises and activities can be highly beneficial. Some recommended strategies include:

          • Arch Strengthening Exercises: Perform exercises like arch lifts, arch rolls, or towel scrunches to target the muscles that support the arches of the feet. These exercises help strengthen the intrinsic foot muscles and promote better foot stability.

          • Toe Spreading and Gripping Exercises: Practice exercises that involve spreading your toes apart This helps activate and strengthen the muscles responsible for toe control and overall foot stability. If you want a 12-week program for optimum foot health, try our Fit Feet Program, designed by clinicians and tailored to your feet. 

        Footwear Considerations for Natural Foot Function

        Choosing appropriate footwear plays a crucial role in promoting natural foot function and strength. Consider the following factors when selecting shoes:

            • Adequate Toe Box Space: Opt for shoes with a spacious toe box that allows your toes to spread naturally. This gives your foot muscles room to move and engage properly.

            • Gradual Transition from Supportive to Minimalist Footwear: If you've been relying on highly supportive shoes or orthotics, consider gradually transitioning to minimalist footwear. This allows your feet to gradually adapt and strengthen as you provide them with more natural stimulation. You can find our Gait Happens recommendations for footwear here. 

          Book a Virtual Consultation with Gait Happens Clinician

          Gait Analysis and Corrective Movement Patterns

          Analyzing your gait (the way you walk) and addressing any abnormalities or imbalances can significantly contribute to long-term foot health. Consider the following approaches:

              • Seeking Professional Guidance for Gait Assessment: Consult with a healthcare professional, such as a podiatrist or physical therapist, who can conduct a thorough gait analysis to identify any issues with your walking pattern.

              • Incorporating Corrective Exercises to Improve Gait: Based on the gait analysis findings, your healthcare professional can recommend specific exercises and movement patterns to correct any imbalances or inefficiencies in your gait. These exercises can help improve foot function and reduce the strain on your flat feet.

            By incorporating these strengthening strategies, you can promote long-term foot health and reduce your reliance on orthotic support. It's essential to consult with a healthcare professional for guidance tailored to your specific needs and to ensure the proper execution of exercises and techniques.

            Balancing Orthotics with Long-Term Foot Health Goals

            Short-Term Use of Orthotics for Symptom Management

            Orthotics can provide valuable short-term benefits in managing symptoms associated with flat feet. Consider the following advantages:

                • Pain Relief and Improved Functionality: Orthotics help alleviate pain and discomfort by providing additional support and cushioning to the arches and the feet as a whole. This can improve your overall foot function and allow you to engage in daily activities with greater ease.

                • Enhancing Comfort during High-Impact Activities: For individuals with flat feet who participate in high-impact sports or activities, orthotics can absorb shock and reduce the strain on the feet, providing added comfort and stability during these activities.


              Gradual Reduction of Orthotic Support

              While orthotics can be helpful in the short term, it is essential to work towards reducing reliance on them in the long run. Follow these steps for a gradual reduction of orthotic support:

              1. Consulting with a Healthcare Professional for Guidance: Seek guidance from a healthcare professional, such as a podiatrist or physical therapist, who can assess your foot condition and develop a personalized plan. They will provide recommendations based on your specific needs and goals. If you would like to see a Gait Happens Clinician online, you can book an appointment here
              2. Slowly Weaning Off Orthotics with Strengthening Programs: Your healthcare professional may recommend a progressive strengthening program for your feet. This program will focus on exercises and activities aimed at improving foot strength, stability, and overall function. As your feet become stronger, you can gradually reduce the use of orthotics under their guidance.

              It is crucial to remember that the process of reducing orthotic support should be gradual and individualized. Your healthcare professional will monitor your progress and make adjustments as needed to ensure a safe and effective transition.

              By balancing short-term use of orthotics for symptom management with long-term foot health goals, you can work towards strengthening your feet and reducing reliance on orthotic support over time. This approach aims to improve the overall health and function of your feet for the future.


              Orthotics offer immediate benefits by providing improved arch support and alleviating discomfort for individuals with flat feet. However, it is important to recognize that orthotics should be used as a short-term solution rather than a lifelong reliance. To achieve long-term foot health, a comprehensive approach that focuses on foot strengthening, proper footwear, and corrective movement patterns is essential.

              By incorporating foot-strengthening exercises and activities into your routine, such as arch-strengthening exercises and toe spreading, you can enhance the strength and functionality of your feet. Additionally, considering footwear with adequate toe box space and gradually transitioning to minimalist footwear can promote natural foot function and support long-term foot health.

              Reduce Foot Pain Banner

              Continual monitoring and adjustment are key. Regularly assess your progress, adjusting orthotic use based on improvements in foot strength and comfort. Periodic evaluations of foot strength and function, through gait analysis and functional tests, will guide further adjustments to your approach.

              In conclusion, while orthotics offer immediate relief, they should be integrated into a comprehensive approach that prioritizes foot strengthening and function. By actively working towards stronger feet and gradually reducing reliance on orthotics, individuals with flat feet can achieve better long-term foot health. Remember to seek guidance from a healthcare professional who can provide personalized recommendations and support tailored to your specific needs.

              Frequently Asked Questions about Orthotics for Flat Feet

              What are orthotics, and how do they work for flat feet?

              Orthotics are custom-made shoe inserts designed to modify load and potentially reduce pain associated with flat feet. for individuals with flat feet. and reducing discomfort associated with flat feet.

              Can orthotics correct flat feet?

              While orthotics can provide temporary relief and support for flat feet, they do not permanently correct the structural issue of flat feet. They primarily aim to improve symptoms and enhance foot function.

              Do orthotics permanently fix flat feet?

              Orthotics provide short-term relief and support, but they do not permanently fix flat feet. Long-term management of flat feet requires a comprehensive approach that includes foot-strengthening exercises and other strategies to improve foot function.

              Please consult with a healthcare professional or podiatrist for personalized guidance and recommendations based on your specific needs and condition.

              *Please note that the answers provided here are for informational purposes only and should not replace professional medical advice. It is essential to consult with a healthcare professional for an accurate diagnosis and personalized treatment plan based on your specific condition.

              Subscribe to the Gait Happens Newsletter

              Stay in the loop for all the latest Gait Happens news, research and updates

              "*" indicates required fields

              This field is for validation purposes and should be left unchanged.
              *No spam, only Gait goodness!
              Join Waitlist We will inform you when the product arrives in stock. Please leave your valid email address below.
              Skip to content