What Are Flat Feet?
Flat feet, also called pes planus, generally describe a relatively low or flattened medial longitudinal arch when the foot bears weight.
The appearance and function of flat feet can vary considerably.
Some people have:
Naturally low arches
Flexible flat feet
Rigid flat feet
Flat feet in one foot or both feet
Flat feet without pain or functional limitations
Flat feet associated with changes in walking mechanics
A flexible flat foot may show an arch when the foot is not bearing weight but flatten when you stand.
This is different from an acquired or progressive flatfoot deformity, which can involve changes to the tendons, ligaments and alignment of the foot and ankle. Adult-acquired flatfoot is a complex condition and can result in altered gait and loss of function as the deformity progresses.
For a broader introduction to arch structure, see:
What Are the Different Types of Foot Arches?
You can also learn about the differences between normal, low and high arches:
Normal Arch vs Low Arch vs High Arch: What's the Difference?
How Do Flat Feet Affect Walking?
Flat feet may affect walking by changing how the foot contacts the ground, absorbs load, moves through the gait cycle and transfers forces to the lower limb.
A simplified model of walking is:
Foot contact → load acceptance → midstance → push-off → forward movement
During each step, the foot needs to perform different functions.
Early in the step, it needs to accommodate the ground and help absorb forces. Later, it needs to become sufficiently stable to help transfer force during propulsion.
The foot therefore needs a balance between mobility and stability.
Research on adult flatfoot biomechanics describes the medial longitudinal arch and surrounding structures as important contributors to the foot's ability to accommodate and transfer forces during gait.
When foot structure or function changes, the movement and loading pattern can also change.
However, the degree of change differs between individuals.
Can Flat Feet Change the Way You Walk?
Yes, flat feet can be associated with changes in walking mechanics, but not everyone with flat feet walks differently.
A recent systematic review and meta-analysis of flexible flatfoot found differences in several spatiotemporal and kinematic gait parameters compared with people without flexible flatfoot.
Another recent meta-analysis found that people with flatfoot had, on average, longer stance duration and shorter stride length than healthy controls. The researchers also emphasized that the evidence for other gait parameters was heterogeneous.
This means you should avoid thinking of flat feet as automatically producing one specific "flat-foot walking pattern."
Instead, different people may compensate differently.
What Happens to Your Feet When You Walk With Flat Feet?
Walking with flat feet can involve differences in:
A study comparing people with flat feet and normal feet used plantar-pressure measurements and gait-cycle analysis to investigate differences in pressure, contact area and gait phases.
These differences do not necessarily mean that the foot is damaged or that treatment is required.
The clinical relevance depends on whether the individual experiences symptoms, functional limitations or a progressive change in foot structure.
Understanding the Gait Cycle
To understand how flat feet may affect walking, it helps to understand the basic gait cycle.
1. Initial contact
This is when the foot first contacts the ground.
The foot begins accepting the load generated by body weight and forward movement.
2. Loading response
The foot continues to accept body weight while adapting to the ground.
Foot mobility during this phase helps with shock absorption.
3. Midstance
The body moves over the supporting foot.
The foot gradually needs to provide increasing stability as the body progresses forward.
4. Terminal stance
The heel rises and body weight moves toward the forefoot.
The foot needs to transition toward a more stable lever for propulsion.
5. Push-off
The toes and forefoot contribute to generating forward movement.
The interaction between the arch, rearfoot, ankle and forefoot becomes particularly important during this stage.
The precise mechanics vary between individuals, and flat-footed individuals may demonstrate different timing or movement patterns during these phases.
Why Does Foot Mechanics Matter During Walking?
Foot mechanics matter because the foot is both a mobile adapter and a load-bearing structure.
During walking, the foot has to perform seemingly opposite functions.
It needs to:
Adapt to the ground.
Absorb and distribute load.
Maintain sufficient stability.
Help transfer forces.
Contribute to forward propulsion.
The medial longitudinal arch and its supporting structures are involved in this process.
In adult-acquired flatfoot deformity, disruption of the posterior tibial tendon and supporting ligaments can alter hindfoot and midfoot alignment and interfere with the foot's ability to function normally through different phases of gait.
For a simple, flexible flat foot, however, the situation can be very different.
A person may have a low arch but retain good mobility, strength, balance and walking function.
Flat Feet and Gait: What Does the Research Show?
Research increasingly supports a relationship between flatfoot structure and gait characteristics.
A 2025 systematic review and meta-analysis examined spatiotemporal and kinematic gait changes in flexible flatfoot and concluded that foot postural alignment is associated with differences in gait patterns.
More recently, a systematic review and meta-analysis comparing flatfoot with healthy controls found differences in several gait parameters, including longer stance duration and shorter stride length.
However, these findings should not be interpreted as meaning:
"Everyone with flat feet has poor gait."
Instead, the research suggests that flat-foot structure can be associated with measurable differences in walking mechanics in some populations.
The clinical significance of those differences depends on the individual.
Can Flat Feet Cause an Abnormal Gait?
Flat feet can be associated with an altered gait, particularly when the flatfoot is symptomatic or part of a progressive deformity.
However, the term "abnormal gait" should be used carefully.
Someone may have:
without having difficulty walking.
In contrast, progressive adult-acquired flatfoot deformity can cause more substantial malalignment and gait dysfunction.
Therefore, flat feet and abnormal gait are not interchangeable terms.
Can Flat Feet Affect Walking Speed?
They may be associated with differences in walking speed, but the relationship is not universal.
Gait speed is influenced by many factors, including:
Age
Fitness
Leg strength
Balance
Pain
Foot function
Joint mobility
Neurological factors
Walking environment
A 2026 systematic review and meta-analysis examined gait velocity alongside other spatiotemporal measures in flatfoot and healthy populations. The overall evidence across gait measures was heterogeneous, reinforcing that no single gait characteristic defines everyone with flat feet.
So it is more accurate to say:
Flat feet may be associated with changes in gait speed or other walking parameters in some individuals, rather than consistently reducing walking speed.
Can Flat Feet Affect Stride Length?
They can be associated with differences in stride characteristics.
A recent systematic review and meta-analysis reported shorter stride length in flatfoot participants compared with healthy controls.
Stride length can also be influenced by:
Height
Leg length
Walking speed
Age
Strength
Balance
Joint mobility
Pain
Therefore, stride length should not be interpreted in isolation.
Can Flat Feet Affect Walking Balance?
Flat feet may be associated with differences in balance and movement control, but flat feet do not automatically cause poor balance.
Walking balance depends on multiple systems, including:
The feet provide the physical connection between the body and the ground, so differences in foot mechanics can be relevant to balance.
However, a low arch by itself is not enough to diagnose a balance problem.
Can Flat Feet Make Walking Difficult?
Sometimes, particularly when flat feet are symptomatic or associated with a progressive deformity.
Many people with flat feet can walk normally without pain.
Walking may become difficult when flat feet are associated with factors such as:
Persistent foot pain
Ankle pain
Tendon problems
Significant deformity
Stiffness
Reduced strength
Poor balance
Progressive changes
Problems with footwear
Adult-acquired flatfoot deformity represents a more complex clinical condition involving failure of structures supporting the arch and can progress from a flexible deformity toward a more rigid one.
Why Do Flat Feet Sometimes Make Walking Feel Tiring?
Walking fatigue is not caused by flat feet in everyone.
When a person has altered foot mechanics, however, muscles and joints may work differently to maintain stability and forward movement.
Fatigue can also be caused by:
Therefore, tired feet after walking are not enough to prove that flat feet are the cause.
If fatigue is persistent or accompanied by pain, an assessment can help identify the actual contributor.
Do Flat Feet Affect Foot Pressure While Walking?
They can be associated with differences in plantar pressure and contact area.
The plantar surface of the foot is exposed to changing loads throughout the gait cycle.
A study comparing people with flat feet and normal feet examined plantar pressure, ground-contact area and gait-cycle phases using pressure-plate measurements.
Changes in pressure distribution may occur because the shape and movement of the foot influence how the sole contacts the ground.
However, there is no single "flat-foot pressure pattern" that applies to every person.
Flat Feet and Ground Contact Area
A flatter arch can change the area of the foot that appears to contact the ground when standing or walking.
However, more contact area does not automatically mean better or worse foot function.
Pressure and contact area depend on:
Foot shape
Body weight
Walking speed
Footwear
Surface
Gait pattern
Individual anatomy
Research has specifically examined differences in contact area and plantar pressure between flat feet and normal feet, demonstrating why these measures are useful for understanding foot mechanics.
Flat Feet and Push-Off
Push-off is an important part of walking because the foot needs to provide a stable platform for transferring force into forward movement.
During normal gait, the foot transitions from a relatively mobile structure earlier in stance toward greater functional rigidity during late stance.
The posterior tibial tendon contributes importantly to this transition. During normal gait, it helps invert the foot during midstance, contributing to a more rigid foot during late stance and allowing the Achilles tendon to contribute effectively to propulsion.
In more significant adult-acquired flatfoot deformity, dysfunction of the posterior tibial tendon and other supporting structures can interfere with these mechanics.
This does not mean that everyone with a low arch has impaired push-off.
Flat Feet and Ankle Movement
The ankle and foot work together during walking.
Changes in foot alignment or motion can influence:
Ankle position
Rearfoot motion
Lower-leg movement
Loading patterns
Propulsion
Research into adult-acquired flatfoot biomechanics has identified hindfoot eversion, lowering of the medial longitudinal arch and forefoot abduction among characteristic deformity-related changes.
Again, these findings are particularly relevant to pathological or acquired flatfoot, and should not automatically be applied to every person with naturally low arches.
Flat Feet and Knee Movement During Walking
Because the foot and lower limb operate as a kinetic chain, researchers have investigated whether flat feet are associated with changes in knee movement and loading.
A recent systematic review of flexible flatfoot specifically examined lower-extremity kinematic parameters during gait.
However, this article focuses on walking mechanics rather than knee pain.
If your primary concern is whether flat feet may contribute to knee pain, see:
Can Flat Feet Cause Knee Pain?
This keeps the two topics separate and avoids confusing a biomechanical association with a diagnosis of pain.
Flat Feet and Hip Movement During Walking
The foot is the starting point of a linked lower-limb movement system.
Changes in foot mechanics can therefore be accompanied by changes in movement at the ankle, knee and hip.
However, this does not mean that a low arch automatically produces abnormal hip mechanics.
Walking is influenced by:
Therefore, the relationship should be considered as a movement chain rather than a simple cause-and-effect pathway.
Flat Feet vs Overpronation During Walking
Flat feet and overpronation are related but not identical.
Flat feet generally describe the structure or appearance of the arch.
Pronation describes a movement pattern of the foot.
A person can have:
Flat feet without excessive pronation
Pronated feet without a visibly flat arch
Flat feet with increased pronation
This distinction matters because walking involves dynamic movement, while arch height is often assessed as a static structural characteristic.
For a dedicated explanation, see:
Flat Feet and Overpronation: What's the Connection?
Can Flat Feet Affect Walking Posture?
They may influence aspects of walking posture and lower-limb alignment, but walking posture is broader than foot shape alone.
Your walking pattern depends on:
Foot mechanics
Ankle movement
Knee movement
Hip movement
Pelvic control
Trunk movement
Balance
Coordination
For that reason, this article focuses on dynamic walking mechanics, while your dedicated posture article addresses the broader relationship between flat feet and posture.
Read:
Can Flat Feet Affect Posture?
Can Flat Feet Affect Walking Long Distances?
They can make prolonged walking uncomfortable for some people, particularly when flat feet are symptomatic, but many people with flat feet can walk long distances without problems.
Long-distance walking increases the number of loading cycles placed on the feet.
If someone already has:
symptoms may become more noticeable as walking time increases.
If you develop persistent pain during long walks, the goal should be to identify the underlying cause rather than assuming that flat feet are responsible.
Can Flat Feet Affect Walking Efficiency?
The answer depends on what is meant by "efficiency."
Walking efficiency can involve:
Energy expenditure
Walking speed
Stride characteristics
Muscle activity
Mechanical work
Perceived effort
Flat feet may be associated with changes in some of these variables, but research findings are not sufficiently consistent to say that all people with flat feet walk less efficiently.
This is another reason why flat feet should not automatically be treated as a problem when there are no symptoms or functional limitations.
Does Footwear Change How Flat Feet Affect Walking?
Yes, footwear can change the way the foot interacts with the ground.
Shoe characteristics can affect:
Cushioning
Stability
Contact area
Pressure distribution
Foot motion
Comfort
The effect depends on the shoe and the individual.
Footwear should therefore be considered as part of the walking environment rather than assuming that one shoe design works for every person with flat feet.
Can Insoles Change Walking Mechanics in Flat Feet?
Yes, foot orthoses can alter aspects of lower-limb mechanics during walking, but that does not mean every insole will produce the same result.
A 2024 systematic review and meta-analysis examined foot orthoses in adults with flexible flat feet and found effects on several lower-limb joint angles and moments during walking.
The specific effect depends on factors such as:
Orthosis design
Foot structure
Flexibility
Activity
Individual biomechanics
Shoe
Outcome being measured
This is why "arch support" should not automatically be equated with "correcting gait."
For a dedicated article:
Can Insoles Help Flat Feet?
And:
How to Choose Insoles for Flat Feet
Can Arch Support Improve Walking With Flat Feet?
Arch support may change how forces and motion are distributed through the foot and lower limb.
However, the goal should not necessarily be to force the arch into a particular position.
A 2024 systematic review found that foot orthoses can affect lower-limb joint angles and moments during walking in adults with flat feet.
Whether those changes are beneficial depends on the individual.
For more information:
Do Flat Feet Need Arch Support?
How Does Arch Support Help Flat Feet?
Can Exercises Improve Walking Mechanics With Flat Feet?
Exercises may be useful when an individual's walking pattern is affected by limitations in:
Foot strength
Ankle mobility
Calf strength
Hip strength
Balance
Motor control
But there is no single exercise that universally "fixes" flat-foot walking.
A suitable exercise program depends on the person's symptoms, foot flexibility, strength and movement pattern.
If flat feet are painless and do not restrict activity, intervention may not be necessary simply because the arch appears low.
Should You Change the Way You Walk If You Have Flat Feet?
Not simply because you have flat feet.
If you walk comfortably, maintain normal activity and have no significant symptoms, there may be no reason to consciously alter your walking pattern.
Trying to deliberately "walk on your arches" or constantly force your feet into a particular position may not be appropriate.
If walking causes pain, instability or progressive functional problems, professional assessment is more useful than attempting to self-correct your gait.
When Should You Get Your Walking Pattern Assessed?
Consider professional evaluation if you experience:
Persistent foot pain while walking
Recurrent ankle pain
Difficulty walking
Progressive flattening of an arch
One foot becoming noticeably flatter
Significant balance problems
Persistent fatigue accompanied by pain
Difficulty walking longer distances
A noticeable change in your gait
Reduced ability to perform normal activities
A clinical assessment may consider:
Foot structure
Foot flexibility
Ankle range of motion
Muscle strength
Gait
Balance
Lower-limb alignment
Symptoms
Footwear
Adult-acquired flatfoot is a clinical condition that can progress and may require assessment when deformity or symptoms develop. Clinical consensus guidance emphasizes examination and individualized management rather than treating every flat foot in the same way.
Flat Feet and Walking: What You Should Remember
The relationship between flat feet and walking is biomechanical rather than automatically pathological.
A low arch can be associated with differences in:
Recent research supports measurable gait differences in some people with flexible flat feet, including changes in spatiotemporal and kinematic parameters.
But there is an equally important point:
Having flat feet does not automatically mean that you have a poor gait or need to correct your walking pattern.
Many people with flat feet walk comfortably and participate in everyday activities without significant limitations.
The more useful question is:
How are your feet functioning during movement, and are any changes actually causing symptoms or limiting what you want to do?
That distinction helps separate a normal variation in foot structure from a symptomatic or progressive flatfoot condition.
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