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They Can Be — But Only If They’re Solving the Right Problem

You’ve been told you have flat feet. Maybe your arches collapse when you walk, or you’ve noticed your knees roll inward during squats. Maybe someone suggested orthotics, but you’re not sure if that’s the fix — or just another band-aid.

At YFS, here’s our stance:

👉 Orthotics can help flat feet — if your pain or dysfunction is truly coming from your foot mechanics.

But not everyone with flat feet needs them. And not all orthotics are created equal.

Let’s break it down.

What Are Flat Feet, Really?

Flat feet (also known as fallen arches or pes planus) happen when the arch of your foot drops lower than expected — sometimes collapsing entirely when you bear weight.

There are two types:

• Structural flat feet: your arches are flat even when you’re off your feet. This is usually genetic or long-standing.
• Functional flat feet: your arches look fine when seated or non-weight-bearing, but collapse under load due to weakness, fatigue, or poor mechanics.

Flat feet aren’t always a problem — unless they’re causing compensation, pain, or breakdown further up the chain.

When Flat Feet Cause Issues

Even if your feet don’t hurt, a collapsed arch can affect the rest of your body.

Here’s how that works:

• Your foot flattens → your ankle rolls inward
• Your tibia rotates → your knee dives in
• Your hip shifts → your pelvis compensates
• Your spine gets loaded improperly → your low back pays the price

You might feel:

• Knee pain during squats, lunges, or running
• Lower back tightness after standing or walking
• Plantar fasciitis or heel pain
• Shin splints
• Ankles that feel weak or unstable
• Fatigue in your feet after long days on your feet or long training sessions

This is when orthotics may be worth considering — as a supportive tool, not a permanent crutch.

What Orthotics Actually Do

Orthotics are inserts that go inside your shoes to help restore alignment and support. They can:

• Reduce excessive pronation (inward rolling)
• Help support the arch to improve foot stability
• Redistribute pressure across the foot
• Improve alignment through the ankle, knee, and hip
• Lessen strain during movement or standing

But — and this is key — orthotics won’t fix the root cause of flat feet if it’s related to weakness, compensation, or poor movement patterns.

That’s where most people go wrong. They buy a generic insert and hope for the best — but if they don’t strengthen the system, the dysfunction stays.

When Orthotics Might Be Right for You

Orthotics can be helpful if:

• You have true structural flat feet that don’t respond to strengthening alone
• You experience chronic pain in the foot, knee, hip, or back related to gait
• Your arches collapse under load during walking or lifting
• You’ve tried rehab and movement retraining with little improvement
• You’re in a phase of high impact — like running or heavy lifting — and need temporary support while you rebuild mechanics

At YFS, we never prescribe orthotics without assessing your entire kinetic chain first. We look at how your feet interact with your hips, spine, and nervous system — because that’s where real change happens.

When Orthotics Aren’t Necessary

You probably don’t need orthotics if:

• Your flat feet don’t cause pain or performance issues
• You’re able to correct arch collapse with strength and cueing
• Your posture and movement improve when barefoot or in minimal shoes
• You’ve never trained your feet, but expect inserts to fix the problem
• You want a shortcut instead of retraining the system

Flat feet alone are not a diagnosis. They’re a pattern. And patterns can often be corrected through movement, strength, and awareness.

What We Do at YFS

We start with a full-body movement assessment. That includes:

• Arch behavior under load
• Ankle mobility and control
• Gait analysis (how you walk, stand, move)
• Knee and hip mechanics
• Squat and lunge form under bodyweight and load
• Your history of pain, footwear, and activity

If orthotics are warranted, we’ll recommend the right type — and build them into a full program that includes:

• Foot strengthening
• Mobility and load correction
• Nervous system regulation
• Smart footwear strategy
• And an exit plan — because we don’t want you dependent forever

Bottom Line: Orthotics Can Help Flat Feet — But They’re Just One Piece of the Puzzle

You can’t insert your way out of a dysfunctional system.

If your flat feet are creating breakdown or compensation, yes, orthotics can help — but only if they’re part of a bigger strategy that includes strength, mobility, and movement correction.

At YFS, we don’t sell solutions. We build them — from the ground up.

Not sure if your flat feet are causing your pain? Book a movement assessment at YFS, and we’ll give you real answers — not just a pair of inserts and a pat on the back.