Heel pain is one of the most common foot complaints we see at FitFeet. For many people, the discomfort is sharpest when they take their first steps in the morning or after sitting for a long time. For others, heel pain builds gradually during the day, making it harder to stay active. One of the underlying culprits we frequently identify is flat feet.
At FitFeet, with locations in Merrick, Williamsburg, and Brighton Beach, patients often ask: “Could my flat feet be causing my heel pain?” The short answer is yes—there’s a strong connection between the two. In this post, we’ll explain why flat feet can contribute to heel pain, what’s happening inside your feet, and what you can do to find relief.
What Are Flat Feet?
Flat feet, also known as fallen arches, occur when the arches of the feet collapse or never fully develop. Instead of forming a natural curve, the entire sole of the foot touches the ground when standing.
There are two main types of flat feet:
- Flexible flat feet: The arch appears when not standing, but flattens out when bearing weight.
- Rigid flat feet: The arch is always absent, whether weight-bearing or not.
Many people live with flat feet without pain, but for others, the condition can place abnormal stress on the feet, ankles, and even knees and hips.
How Flat Feet Lead to Heel Pain
The arch of your foot acts as a natural shock absorber. When that arch collapses, pressure gets redistributed unevenly, often placing excess strain on the heel. This imbalance can cause or worsen several conditions linked to heel pain:
1. Plantar Fasciitis
Flat feet are one of the leading risk factors for plantar fasciitis, the most common cause of heel pain. The plantar fascia is a thick band of tissue running from your heel to your toes. When the arch collapses, the fascia overstretches, leading to tiny tears and inflammation near the heel.
2. Heel Spurs
Over time, stress on the plantar fascia and heel bone can lead to calcium deposits known as heel spurs. While not always painful on their own, they often accompany plantar fasciitis and contribute to heel discomfort.
3. Overpronation
Flat feet often cause overpronation, meaning the foot rolls inward too much when walking. This motion increases stress on the heel and can throw off alignment, affecting not only the heel but also the ankles, knees, hips, and back.
4. Tendon Strain
The posterior tibial tendon, which helps support the arch, often becomes strained or inflamed in people with flat feet. This can lead to pain around the inside of the ankle and heel.
Symptoms of Heel Pain Related to Flat Feet
If you’re dealing with heel pain caused by flat feet, you may notice:
- Sharp heel pain first thing in the morning or after long periods of rest
- Pain that worsens with activity and improves with rest
- Aching or burning along the bottom of the foot
- Swelling or tenderness near the heel or arch
- Shoes wearing out unevenly due to overpronation
When Should You See a Podiatrist?
Heel pain is not something to ignore, especially if you suspect it’s linked to flat feet. You should see a podiatrist if:
- Pain lasts more than a week or two despite rest and home care
- Discomfort prevents you from exercising or staying active
- You notice swelling, redness, or stiffness in the heel or arch
- Heel pain is accompanied by back, hip, or knee pain
- You’ve tried shoe changes or inserts with little improvement
At FitFeet, we specialize in diagnosing and treating heel pain. By identifying whether flat feet are the root cause, we can create a treatment plan tailored to your needs.
Non-Surgical Treatments for Heel Pain and Flat Feet
The good news is that heel pain caused by flat feet is often treatable with conservative, non-surgical approaches. Depending on your symptoms and lifestyle, we may recommend:
1. Custom Orthotics
Custom-made shoe inserts are one of the most effective treatments. Unlike over-the-counter insoles, orthotics are specifically designed for your foot shape, supporting the arch and redistributing pressure away from the heel.
2. Supportive Footwear
Shoes with proper arch support and cushioning can dramatically reduce heel pain. Avoid flimsy shoes, flip-flops, or unsupportive flats.
3. Stretching and Strengthening Exercises
Exercises that target the calves, Achilles tendon, and plantar fascia can ease tension and improve foot mechanics. Simple stretches, such as rolling your foot over a frozen water bottle, can also reduce heel pain.
4. Anti-Inflammatory Treatments
Ice therapy, over-the-counter anti-inflammatories, or cortisone injections may be used to reduce pain and swelling.
5. Physical Therapy
Guided therapy can strengthen the muscles that support your arches and improve walking mechanics.
6. Night Splints
Wearing a splint at night keeps the plantar fascia stretched, helping to reduce morning heel pain.
When Surgery Might Be Considered
In severe cases where conservative measures fail, surgery may be recommended to correct flat feet or address chronic heel pain. Surgical options can vary depending on whether the problem stems from plantar fasciitis, heel spurs, or structural deformities.
Fortunately, most patients find relief without surgery, especially when they seek treatment early.
Myths About Flat Feet and Heel Pain
It’s easy to find misinformation about flat feet and heel pain. Here are a few common myths:
- Myth: Flat feet always cause pain.
Many people with flat feet never develop heel pain, but those who do often benefit from podiatric treatment. - Myth: Only athletes get heel pain.
Heel pain can affect anyone—athletes, office workers, and older adults alike. - Myth: Heel pain goes away on its own.
While rest may bring temporary relief, chronic heel pain usually requires professional care.
The Importance of Early Treatment
The sooner you address heel pain caused by flat feet, the easier it is to manage. Early intervention with orthotics, footwear changes, and exercises can prevent the condition from worsening and keep you active. Waiting too long may result in chronic pain, tendon strain, or even the need for surgical correction.
FitFeet: Your Partner in Heel and Arch Health
At FitFeet, we understand how frustrating heel pain can be. Our team uses advanced diagnostic tools, personalized orthotics, and both conservative and surgical options to help patients get back on their feet.
Whether you’re an athlete sidelined by plantar fasciitis or a parent chasing after kids with aching heels, we’re here to help. With offices in Merrick, Williamsburg, and Brighton Beach, expert care is always within reach.
Final Thoughts
Heel pain and flat feet are closely connected. When your arches collapse, pressure shifts to the heel, often leading to plantar fasciitis, heel spurs, or tendon problems. The good news is that early intervention can make a world of difference.
If you’re struggling with heel pain and suspect flat feet may be the cause, don’t wait until it becomes a daily obstacle. At FitFeet, we’ll assess your condition and create a treatment plan designed to relieve pain, improve function, and keep you active.
Schedule your appointment today and take the first step toward healthier, pain-free feet.
