How to Know If You Have Flat Feet: The Best Running Shoes and Inserts for Support

Flat feet might sound like a minor concern but they can lead to ongoing discomfort, affect your posture, and increase your risk of injury, especially when you’re active. If you’ve been dealing with unexplained foot pain, joint stiffness, or trouble finding shoes that feel right, you may be wondering: how to know if you have flat feet? 

At Foot & Ankle Specialists (FAS) The Woodlands, we help patients recognize and manage flat feet every day. In this blog, we’ll walk you through common symptoms, the importance of arch support, and our expert picks for the best running shoes for flat feet and best inserts for flat feet so you can move more comfortably and confidently. 

How to Know If You Have Flat Feet 

Flat feet, or fallen arches, occur when the arches on the inside of your feet collapse, causing most or all of the foot to contact the ground when standing or walking. 

Here are some early clues that can help you know if you have flat feet: 

• Frequent Foot Pain: Flat feet often cause pain in the arch, heel, or ankle—especially after standing or walking for long periods. 

• Shoes Wear Unevenly: If the inner soles of your shoes wear down faster, your feet may be rolling inward (overpronation), a common sign of flat feet. 

• Swelling Along the Inside of the Foot: This can indicate strain on tendons supporting the arch. 

• Tired or Achy Feet After Activity: If your feet feel fatigued after running or standing, you might need better arch support. 

• Footprint Test: Step onto a surface with wet feet (like a paper towel or concrete). If your footprint shows your entire foot with no inward curve, it may indicate flat feet. 

If you're starting to notice these changes in your feet, you're not alone. Many adults experience a gradual loss of arch height over time. To better understand why flat feet can develop or worsen, check out our blog post on why your feet may be getting flatter. 

Why Arch Support Matters 

Proper arch support is key for people with flat feet. Without it, your feet may overpronate (roll inward), putting stress on your knees, hips, and lower back. Over time, this imbalance can lead to chronic pain or even conditions like plantar fasciitis, shin splints, or Achilles tendinitis. 

Supportive footwear and custom inserts can help align your foot structure, reduce pressure, and improve stability. 

Taking action early can make a big difference when it comes to managing flat feet. To learn more about protecting your foot health over time, explore our guide on how to prevent flat feet complications. 

The Best Running Shoes for Flat Feet 

Choosing the right footwear is one of the most effective ways to manage flat feet, especially if you're active. Here’s what to look for in the best running shoes for flat feet: 

• Built-in Arch Support: Look for shoes that cradle the midfoot and prevent your arches from collapsing. 

• Stability Features: Running shoes with stability control or motion control are designed to reduce overpronation. 

• Firm Heel Counter: A structured heel helps maintain alignment and reduces stress on joints. 

• Cushioning: Shock absorption in the heel and forefoot improves comfort, especially during high-impact activity. 

• Wide Toe Box: Extra space allows natural toe splay, helping maintain balance and reduce pressure. 

Running shoes made specifically for flat feet can significantly reduce pain and fatigue, and they support better performance whether you’re training or just staying active. 

Modern orthotics have come a long way from the bulky, uncomfortable versions of the past. Today’s options are more advanced, comfortable, and tailored to your lifestyle. Learn more in our blog post on custom shoes and modern orthotics for foot pain. 

The Best Inserts for Flat Feet 

If your current shoes don’t offer enough support or you need extra help, adding orthotic inserts can make a big difference. Here’s what makes the best inserts for flat feet: 

• Firm Arch Support: The insert should lift and support the arch without collapsing under your body weight. 

• Deep Heel Cup: Helps control motion and improve alignment. 

• Shock Absorbing Materials: Foam, gel, or cork materials help cushion every step. 

• Custom or Over-the-Counter Options: Custom orthotics from your podiatrist are tailored to your specific foot structure, while high-quality OTC inserts can offer great support for mild to moderate flat feet. 

For those with persistent symptoms or unique foot structures, custom orthotics can provide a more personalized level of support. To dive deeper into how they work, check out our post on how custom orthotics can help flat feet. 

When to See a Specialist 

While many people with flat feet find relief with the right shoes and inserts, some may experience ongoing pain or complications that require expert care. You should see a podiatrist if: 

• Pain persists despite wearing supportive shoes 

• Your foot shape appears to be changing 

• You have a history of injuries, arthritis, or tendon issues 

• You’re unsure what type of support you need 

If you're unsure whether it’s time to see a specialist, especially for a child or teen showing signs of flat feet, our post on when to see a foot and ankle doctor for pediatric foot care offers helpful guidance on what to look for and when to take the next step. 

Flat Feet? We’ve Got You Covered 

With the right footwear, inserts, and expert guidance, it’s possible to stay active, supported, and more comfortable in your day-to-day life. 

Whether you're looking for the best shoes for flat feet, the best inserts for flat feet, or simply a second opinion, the team at Foot & Ankle Specialists (FAS) The Woodlands is here to help. 

Schedule your appointment today and take the first step towards better support.