Normal vs Flat Feet: Simple Ways to Check Your Arch Type

Real Case Insight: Pain Relief After a Simple Arch Check

Location: San Diego, CA
Patient: 38-year-old teacher with chronic heel pain
Initial Concern: Sore feet and lower back tightness after long days
Old Routine: Flat shoes with no support
New Plan: Performed arch check, discovered flat feet, began using orthotic inserts

What Changed in 6 Weeks:

• Heel and ankle pain significantly reduced
  
  

• Better walking alignment and posture
  
  

• Improved comfort during work hours
  
  

• Fewer headaches from tension
  
  

• No longer needed pain relief medication
  
  

“Once we identified the lack of arch support, everything made sense. Her foot shape was affecting her entire lower body.”
— Dr. L. Campos, DPM, Foot & Ankle Specialist

Key Insight:
A simple test for arch type can lead to big changes in mobility, pain management, and quality of life. Many podiatrists use this basic assessment as a starting point to recommend the right treatment, footwear, or exercises for long-term foot health.

What Your Foot Arch Reveals

Arch Appearance

• Normal Arch: Clear curve along the inside of the foot, even weight distribution
  
  

• Flat Feet: Little or no curve along the arch, entire sole contacts the ground when standing
  
  

Body Alignment

• Normal Feet: Knees, hips, and ankles stay aligned
  
  

• Flat Feet: Often associated with inward rolling (overpronation), poor alignment, and uneven weight bearing
  
  

Wear Patterns

• Normal Arch: Shoe wear is even across heel and ball
  
  

• Flat Feet: Noticeable wear along the inner sole or inside heel
  
  

Simple Ways to Check Your Arch Type at Home

The Wet Foot Test

• Wet the sole of your foot
  
  

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

• Look at your footprint:
  
  

• If you see the entire outline of your foot, including the arch, you likely have flat feet
  
  

• If there’s a visible curve inward on the arch side, your arches are likely normal
  
  

Other Signs to Watch For

• Frequent foot or leg fatigue
  
  

• Difficulty balancing barefoot
  
  

• Arch pain or inward ankle roll when walking
  
  

• Your shoes tilt inward when placed on a flat surface
  
  

What Happens If Flat Feet Go Untreated?

Untreated flat feet can lead to:

• Heel pain (plantar fasciitis)
  
  

• Knee and hip strain due to poor alignment
  
  

• Lower back tightness
  
  

• Increased risk of shin splints and tendonitis
  
  

• Reduced performance during physical activity
  
  

Many symptoms worsen over time but respond well to early intervention.

Final Thoughts from Podiatrists and Foot Specialists

You don’t need fancy equipment or expensive testing to understand your arch type. A quick look at your footprint and a bit of body awareness can reveal whether you're setting yourself up for balance—or discomfort.

Knowing whether you have normal or flat feet helps you choose the right footwear, improve body alignment, and stay ahead of preventable pain. If issues persist or worsen, a specialist for foot surgery can provide further evaluation and treatment options tailored to your needs.

Lessons From the Field

✔ Arch shape directly affects joint health and walking mechanics
✔ Flat feet can be managed with the right footwear and support
✔ Early identification prevents long-term complications
✔ Exercises can help strengthen arch-supporting muscles
✔ Don’t ignore foot fatigue—it’s often the first sign

Action Plan: What to Do After You Identify Your Arch Type

• Perform the wet foot test
  Know your baseline before buying new shoes or supports
  
  

• Choose supportive footwear
  Look for firm arch support and a stable heel
  
  

• Try orthotic inserts
  Over-the-counter or custom options can improve alignment
  
  

• Stretch and strengthen
  Toe curls, arch lifts, and calf stretches improve muscle function
  
  

• Monitor symptoms
  Address pain, fatigue, or posture changes early with a foot care provider