Should You Get Orthotics for Flat Feet? Here’s When They Actually Help

If you’ve been told you have flat feet, you might be wondering whether orthotics are necessary—or even helpful. The truth is, not everyone with flat feet needs orthotics, and for many people, good shoes and the right physio exercises can go a long way.

As Central Coast physios, we see flat feet and foot pain every week—especially in walkers, runners, tradies and people standing all day. Here’s how to know whether orthotics are worth considering.

Do Flat Feet Always Cause Problems?

Not necessarily. Many people have flat feet without any pain at all. But in some cases, flat feet can contribute to:

• heel pain

• arch pain

• shin splints

• knee pain

• hip pain

• plantar fasciitis

If your feet roll in (pronation), it can change how the rest of your leg works, and that’s often where symptoms start.

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When Orthotics Actually Help

Orthotics can be useful when flat feet cause:

• ongoing foot or heel pain

• problems during walking or running

• pain that keeps coming back

• difficulty standing for long periods

• recurrent plantar fasciitis

They can help support the arch, improve alignment and reduce overload on the foot and leg muscles.

Signs Orthotics Might NOT Be Necessary

You may not need orthotics if:

• you don’t have pain

• your feet are flexible and move well

• your symptoms improve with exercise

• you only get occasional mild discomfort

Sometimes strengthening and mobility exercises are enough to fix the issue.

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What About Store-Bought Orthotics?

Chemist or supermarket inserts can be helpful for mild symptoms, especially if you’re looking for short-term comfort.

But if you’ve had persistent pain, it’s usually worth getting a proper foot and movement assessment from a physio before spending money on custom orthotics.

Custom vs Off-the-Shelf Orthotics

Off-the-ShelfCustom OrthoticsCheaperDesigned specifically for your feetQuick solutionLong-term correctionMild supportHigher level supportGood short-termBest for ongoing pain

A physio assessment can help decide which option suits your feet and activity level.

Could Strengthening Fix Flat Feet?

Yes! Strengthening the intrinsic foot muscles and lower leg can improve arch control, reduce pain and sometimes remove the need for orthotics completely.

Exercises often include:

• arch control training

• calf strengthening

• balance work

• toe strengthening

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How Physio Helps

A physio will look at:

• how your feet move

• alignment

• gait (walking)

• running style (if relevant)

• footwear

• strength and mobility

From there, we tailor a plan that might include exercises, footwear guidance, gait retraining, and if needed—orthotics.

When to See a Physio

Book an assessment if you have:

• heel pain

• arch pain

• pain changing activity levels

• long-term foot issues

• recurrent plantar fasciitis

Early assessment prevents problems becoming long-term—especially if you’re active, run or stand all day for work.

The Bottom Line

Orthotics are helpful in the right situations, but they’re not the first solution for every flat foot. Strength, footwear and movement patterns matter just as much—if not more.

If you’re unsure, a tailored physio assessment can help you decide what’s best for your feet and lifestyle.