Footwear, Flat Feet, and Postural Pain: What’s the Connection?

When you think about postural pain, you probably picture slouching at a desk or sitting for too long. But one of the most overlooked contributors of musculoskeletal discomfort starts much lower: your feet.

As osteopaths, we often treat patients with lower back pain, hip tightness, or knee discomfort that actually stems from flat feet, poor foot biomechanics, or unsupportive footwear. In this blog post, we’ll explore how your feet impact your posture and how osteopathy can help relieve pain and improve function from the ground up.

What Are Flat Feet?

Flat feet, or fallen arches, can be genetic or can occur when the arches of the feet collapse, allowing the sole of your foot to drop down towards the ground. This can be present from childhood or develop over time due to:

• Age-related changes

• Pregnancy

• Weight gain

• Injury

• Weak foot muscles

Not everyone with flat feet will experience pain, but when the arches lose their ability to support and absorb shock, the knees, hips, and spine may compensate leading to postural strain.

How Footwear Affects Your Posture

The shoes you wear can significantly influence how your body aligns and moves. Footwear that lacks support or structure can increase the risk of:

•  Foot and ankle instability

• Overpronation or oversupination - rolling of the foot in or out

• Tight calves and hamstrings

• Poor alignment through the knees and hips

• Compensatory tension in the lower back

Common culprits include:

• Flat-soled shoes (like ballet flats or thongs- we definitely don’t recommend thongs!)

• Worn-out runners

• Unsupportive sandals

• High heels (which tilt the pelvis forward and strain the lumbar spine)

Postural Issues Linked to Flat Feet and Footwear

At our clinic, we often treat postural problems caused or worsened by foot mechanics, including:

• Lower back pain

• Hip tightness or misalignment

• Knee pain (patellofemoral or tracking issues)

• Plantar fasciitis

• Shin splints

• Achilles tendinopathy

Even neck and shoulder tension can sometimes be traced to a chain reaction starting at the feet. When your foundation is unstable, the rest of your body has to work harder to compensate.

 How Osteopathy Can Help

Osteopaths take a whole-body approach to treating pain and dysfunction. When it comes to flat feet or foot-related postural pain, we assess not just the feet but how they impact the entire kinetic chain.

Osteopathic treatment may include:

• Manual therapy to release tension in the calves, hips, lower back, and feet

• Joint mobilisation to improve alignment and mobility

• Postural assessments and gait analysis

• Advice on supportive footwear and insoles

• Exercises to strengthen the foot arch and lower limb stability

We’ll also work with you to identify daily habits (like standing posture or exercise choices) that may be contributing to your symptoms.

Tips for Supporting Flat Feet and Improving Posture

•  Wear supportive footwear with good arch support and cushioning

• Replace worn-out shoes regularly, especially running or work shoes

• Consider orthotics (custom or off-the-shelf) if recommended by your practitioner

• Stretch your calves, hamstrings, and plantar fascia

• Strengthen your feet with exercises like toe scrunches and heel raises

• Avoid long periods of barefoot walking on hard floors

Foot health is often underestimated when it comes to posture and pain. Whether you have flat feet, wear unsupportive shoes, or stand for long hours, the impact can travel all the way up your body.

 If you're experiencing pain in your knees, hips, or back, don’t overlook your feet. Osteopathy offers effective, hands-on treatment to restore balance, relieve pain, and help you move better starting from the ground up.

Book an appointment today and let’s get to the root of your pain.