Normal vs Flat Feet: How to Check and Fix Foot Issues

Case Insight: Relief After Arch Awareness

Location: Phoenix, AZ
Patient: 35-year-old retail worker with chronic ankle and hip soreness
Concern: Persistent joint discomfort after long workdays
Initial Approach: General stretching and rest
New Plan: Identified flat feet with wet footprint test, began wearing structured shoes and doing daily arch-strengthening exercises

What Changed in 5 Weeks:

• Reduced ankle and hip pain
  
  

• Better balance when walking
  
  

• Improved energy during shifts
  
  

• Shoes fit and wore more evenly
  
  

• No further need for pain relievers
  
  

“Once we understood the mechanics of her feet, the solution became clear. Flat feet were the silent cause of her chronic joint pain—one of many types of foot conditions that often go unnoticed until they lead to bigger issues.”
— Dr. A. Hayes, DPM

What Is the Difference Between Normal and Flat Feet?

Arch Shape

• Normal Feet: A moderate arch is visible when standing, and pressure is distributed evenly across the foot.
  
  

• Flat Feet: Minimal to no visible arch; most or all of the sole contacts the ground.
  
  

Walking Pattern

• Normal Feet: Provide stability, with even pressure across toes and heels.
  
  

• Flat Feet: Tend to roll inward (overpronate), placing excess stress on ankles and knees.
  
  

Common Symptoms of Flat Feet

• Arch, heel, or ankle pain
  
  

• Fatigue after walking or standing
  
  

• Imbalanced or outward-turned feet
  
  

• Uneven shoe wear on the inside sole
  
  

How to Check Your Arch Type at Home

The Wet Footprint Test

• Wet the bottom of your foot
  
  

• Step onto a paper bag, cardboard, or a tile floor
  
  

• Observe the footprint shape:
  
  

• A full foot imprint likely indicates flat feet
  
  

• A curved inward shape shows a normal arch
  
  

Other Signs to Watch

• Shoes wearing unevenly on the inner sole
  
  

• Feet feel unstable during barefoot movements
  
  

• Frequent arch or heel aches after physical activity

Fixing Flat Feet: What You Can Do Right Now

You don’t have to live with discomfort caused by flat feet. Here are practical steps to improve support and restore function:

• Choose the right footwear
  Look for shoes with firm midsoles, heel counters, and arch support.
  
  

• Use orthotic inserts
  Custom or over-the-counter insoles help align the foot and reduce pressure.
  
  

• Do strengthening exercises
  Try towel scrunches, toe curls, calf raises, and foot domes to activate arch muscles.
  
  

• Stretch daily
  Stretch your calves, Achilles tendons, and plantar fascia to increase flexibility.
  
  

• Avoid flat or unsupportive shoes
  Flip-flops and minimalist shoes may worsen symptoms if worn too long.
  
  

Final Thoughts from the Field

Your feet are the base of your body’s alignment system. Knowing your arch type—and taking early steps to correct flat feet—can prevent unnecessary pain and even future injury. You don’t need expensive equipment to diagnose the issue. A simple test and a few smart choices in footwear and exercises can make a life-changing difference.

Lessons Learned:

✔ Flat feet aren’t always painful—but when they are, they need attention
✔ The earlier you identify them, the easier they are to manage
✔ Shoes and inserts matter more than you think
✔ Stretching and strengthening lead to long-term improvement
✔ Don’t wait for joint pain to appear—start with foot awareness

Simple Action Plan

• Perform the wet foot test
  Identify if you have a normal arch or flat foot pattern
  
  

• Switch to supportive shoes
  Focus on structure, not softness
  
  

• Use arch-supporting inserts
  Especially helpful if you walk or stand for long hours
  
  

• Incorporate daily foot exercises
  Strengthening small foot muscles improves balance and reduces fatigue
  
  

• Consult a specialist if needed
  A podiatrist can evaluate your gait, recommend custom orthotics, or guide therapy