Flat feet

Flat feet (also called fallen arches, pronated or "rolled-in" feet) describe a foot that lowers through the arch and rolls inward at the heel and ankle when standing or walking. They're very common, can affect both children and adults, and often cause no problems at all — but when they lead to pain, fatigue or changes in how you move, it's worth having assessed.

At Blueprint Podiatry in Tuggerah, our podiatry team helps people of all ages across the Central Coast understand how their feet are functioning and, where needed, build a plan to keep them comfortable and active.

What are flat, pronated or rolled-in feet?

Pronation is the natural inward rolling motion of the rear foot that helps it absorb load. When this motion is excessive or poorly controlled, the foot can appear rolled in at the heel and inner ankle, often with a lowered arch and extra pressure under the ball of the foot. This can also influence alignment further up the chain — at the legs, knees and hips.

In children, flexible flat feet are a normal part of development. Feet are naturally flat and chubby under age two, with an arch usually beginning to appear after that. In adults, arches can lower over time, sometimes linked to changes in the tendons that support the arch (such as the tibialis posterior tendon), weight, footwear or activity levels.

Causes and symptoms

Flat or pronated feet often work harder to stabilise during walking, which can contribute to:

• Tired, aching feet or legs, especially later in the day
• Pain through the arch, heel or inner ankle
• Knee, shin or hip discomfort linked to alignment
• Uneven shoe wear or shoes that feel "rolled over"
• Difficulty keeping up with sport or longer walks

It's worth noting that many people with flat feet have no symptoms at all — treatment is guided by how your feet feel and function, not by appearance alone.

How does Blueprint Podiatry assess and treat flat feet?

Our three registered podiatrists each hold a Bachelor of Podiatry, training in Foot Mobilisation Therapy, and Level 1 Running Coach certification — so assessment goes well beyond a quick look at your arch.

We use objective tools to understand how your foot is working:

• Force-platform gait analysis on our Zebris instrumented treadmill, measuring pressure and load while you walk and run
• VALD dynamometer testing for muscle strength and range of motion across the lower limb, helping us set baselines and track progress
• Hands-on assessment of joint movement, tendon function and footwear

From there, a plan may include footwear advice, strengthening and mobility work, foot mobilisation therapy, activity modification, and — where indicated — custom orthotics. Ours are 3D scanned while weightbearing and 3D printed in-house, so each device is patient-matched left and right. Research supports orthoses as one option for managing symptomatic paediatric flat feet, alongside other care.[1]

When should I seek help?

Consider an assessment if you notice persistent pain, one foot flatter than the other, a recent change in arch height, difficulty with activity, or if a child is struggling, tripping or complaining of sore feet.

Related services

• Customised Orthotics
• Biomechanical Assessment