Flat Feet: Do You Really Need Orthotics — or Can You Fix Them Yourself?

You’ve been told you have flat feet. Maybe from a podiatrist. Maybe from a coach. Maybe you noticed your arches collapse when you walk, run, or stand.

Someone recommends orthotics.
Another person says, “Strengthen your feet.”
Now you’re stuck wondering:
Do I actually need orthotics — or is this something I can fix myself?

Here’s the straight answer from YFS (Your Form Sux):
👉 Orthotics can help with flat feet — but only if the flatness is the problem, and not just your body’s version of normal.

Let’s break it down.

🦶 First: What Are Flat Feet, Exactly?

Flat feet (aka fallen arches or pes planus) describe a foot where the arch collapses toward the ground, either when standing still (structural) or only during movement (functional).

Not all flat feet are dysfunctional.
Not all arches need to be high to be healthy.

But when flat feet cause issues, they usually lead to:

• Overpronation during gait
• Knee or hip collapse
• Low back compression
• Foot fatigue, pain, or shin splints
• Reduced ankle mobility or foot control

That’s when intervention — including orthotics — might make sense.

👟 What Do Orthotics Actually Do?

Orthotics are shoe inserts designed to:

• Support or lift the arch
• Improve alignment of the foot, ankle, and knee
• Reduce strain on joints and soft tissue
• Help redistribute load during walking, running, or standing

They’re especially helpful if:

• Your arches collapse completely under load
• You have pain that tracks up the kinetic chain (knees, hips, back)
• Your gait pattern breaks down during activity
• You’ve tried strength/mobility work with no long-term improvement

But they are not a cure-all — and they’re not meant to be a lifetime crutch for everyone.

🧠 The YFS Take: When Orthotics Are Helpful for Flat Feet

We recommend orthotics when:

• You have structural flat feet (your arch is flat even when non-weight-bearing)
• You have ligament laxity or joint hypermobility that limits foot control
• You’ve tried foot strengthening but your pain persists
• You’re in a high-impact sport (running, CrossFit, etc.) and need short-term load relief
• You’re dealing with chronic plantar fasciitis, shin splints, or knee pain that hasn’t responded to other treatments
• You show biomechanical compensations that start at the foot and affect the rest of your body

Even then, we combine orthotics with:

• Foot activation + strength drills
• Ankle and toe mobility work
• Gait retraining
• Load management strategies
• Form correction in lifts, squats, and daily movement

Because orthotics without training = dependency.

⚠️ When Orthotics Aren’t the Answer

You don’t need orthotics if:

• Your feet are flat, but pain-free and functionally strong
• You only collapse during fatigue or with poor footwear
• You haven’t tried any foot rehab or movement work
• You feel more stable barefoot than in shoes
• You’ve been wearing orthotics for years… and still have pain

In these cases, orthotics might mask symptoms instead of solving the root problem.

🔎 What We Do at YFS

We start with a full-body movement and foot assessment:

• Standing and dynamic arch evaluation
• Foot strength and control
• Gait pattern and joint stacking
• Functional movement tests (squat, lunge, single-leg control)
• History of pain, injury, and footwear habits

If your flat feet are the problem, we’ll build a strategy that fits:

• Custom orthotics (if needed short- or long-term)
• Foot-specific rehab exercises
• Smart footwear advice
• Strength training to reinforce proper load mechanics
• Exit strategy so you’re not dependent on inserts forever

Bottom Line: Orthotics Can Help Flat Feet — But Only If You Actually Need Them

Flat feet aren’t always bad.
But if they’re causing pain, breakdown, or compensation, orthotics might help you move better — as part of a bigger plan.

At YFS, we don’t sell orthotics. We prescribe strategy.
And if that includes giving your feet support while we rebuild strength and control? That’s a tool — not a crutch.

Wondering if your feet are messing with the rest of your body?
Book a movement assessment at YFS, and we’ll tell you exactly what’s going on — from your arches to your ankles to your spine.