Flat Feet Treatment in Singapore: Best Shoes, Exercises, and Custom Insoles 扁平足

Podiatry

Flat feet, also known as pes planus or fallen arches, is a condition that affects 1 in 5 Singaporeans. While it may seem like a minor concern, flat feet can affect your posture, balance, and overall foot health. In a city where we’re always on our feet—whether it’s rushing through MRT stations, standing in line at hawker centres, or walking through shopping malls—having proper foot alignment is crucial.

So, how do you know if you have flat feet? Let’s break it down and explore how flat feet can impact your day-to-day life and what treatments are available in Singapore.

What Are Flat Feet?

Flat feet occur when the arch of your foot is lower or completely absent. This condition can be present from childhood and persist into adulthood, or it may develop later in life due to factors such as injuries, pregnancy, or medical conditions like diabetes. When the arch is absent, the entire sole of the foot makes contact with the ground, which can lead to various complications over time if not addressed.

Who Can Get Flat Feet?

Flat feet can affect anyone, from children to adults. In children, it’s common to have flat feet until the arches develop around age 2-3. In adults, flat feet can develop due to factors like injury, pregnancy, aging, or certain medical conditions such as diabetes and arthritis. Genetics also plays a role, as flat feet can be hereditary.

What Causes Flat Feet?

Causes of flat feet including genetics, weak arch structures, age, injury, and diabetes – key factors in flatfoot treatment.

Genetics: Many Singaporeans inherit flat feet from their parents.
Weak Arches/Structures: Over time, the muscles and ligaments in the foot can weaken, leading to flat feet.
Age: As we age, our arches may collapse, especially with prolonged standing or walking.
Injury: Foot injuries can cause or exacerbate flat feet.
Diabetes: Neuropathy (nerve damage) from diabetes can contribute to flat feet.

Do Flat Feet Happen in Children (Paediatric Flat Feet)?

Many young children appear to have flat feet due to low muscle tone and weak ligaments. This is very common in infants and usually resolves by age 2-3.

However, parents need to be aware of any potential issues:

When to be Concerned:

Early signs of flat feet in children such as absent arches, frequent falls, pain in feet or legs, and family history of foot problems – key indicators for flatfoot treatment.

Arches not forming after age 3.
Difficulty walking, frequent falls.
Pain in the feet, legs, or hips.
Family history of foot problems (diabetes, flat feet, etc.).

Children often have flat feet that don’t cause problems, but early intervention can prevent future discomfort

What Are The Symptoms Of Flat Feet?

Flat feet can lead to pain or discomfort, especially after walking or standing for long periods, something that’s all too familiar in Singapore’s busy lifestyle. Common symptoms include:

No arch gap when standing.
Heel tilting away from the midline of the foot.
Rolling in at the ankle (overpronation).
Pain in the foot, arch, calf, knee, hip, or lower back.
Difficulty standing on tiptoes.
Tiredness in the ankles or legs after a long day of walking (think shopping at Orchard Road!).

If you’re feeling pain or discomfort in your feet after walking around Bugis or Tiong Bahru, it might be time to get your feet checked.

How Is Flat Feet diagnosed?

If you’re wondering whether you have flat feet, a podiatrist can perform a detailed assessment. If you’re not experiencing pain or discomfort, treatment might not be necessary. But if pain is present, a proper diagnosis and treatment plan should be sought.

Podiatrists will conduct a thorough physical exam, looking for signs of excessive pronation, misalignment, and foot structure abnormalities.

What Are The Treatment Options for Flat Feet?

Non-Surgical Treatments

The good news is that most flat foot issues can be treated with non-invasive methods. Early treatment can prevent complications and improve your quality of life.

Effective flatfoot treatments featuring calf stretching exercises, custom orthotic insoles, and proper footwear for support.

Calf Stretching Exercises: These exercises can help stretch the Achilles tendon and calf muscles, relieving some of the strain caused by flat feet.
Foot Orthotics (Custom Insoles): Insoles can correct alignment and reduce discomfort. This is particularly important if you walk a lot around Singapore’s MRT stations or stand for long hours at work.
Proper Footwear: Shoes with the right arch support and cushioning can make a big difference in relieving foot pain.
Barefoot Training: Stimulate the natural arch activation of your feet by engaging the small muscles and enhance the connection between your feet and the rest of your body.

Surgical Treatments (When Conservative Measures Fail)

Surgery is usually considered when conservative treatments don’t provide relief. Surgical options may include:

Achilles Tendon Lengthening: To ease tension on the foot.
Calcaneal Osteotomy: Heel bone realignment to improve foot structure.
Tendon Reconstruction: To restore normal foot mechanics.
Flat Feet Correction: Performed by inserting a stent to improve feet posture and reduce pronation

How to Manage Flat Feet?

Managing flat feet involves a combination of lifestyle changes and treatments to reduce discomfort and prevent future complications:

Flatfoot management strategies including wearing supportive shoes, custom insoles, stretching, posture correction, and avoiding prolonged standing.

Wear Supportive Shoes: Choose shoes with arch support, cushioning, and stability to reduce strain on your feet.
Use Custom Insoles: Custom orthotics help realign your feet and provide extra support to relieve pain.
Exercise and Stretch: Strengthening the muscles around your feet and stretching the Achilles tendon can improve foot alignment and reduce discomfort.
Avoid Prolonged Standing or Walking: Take breaks and elevate your feet when possible to prevent fatigue and strain.
Maintain Good Posture: Proper posture reduces pressure on your feet and supports better alignment.

If you experience pain or discomfort, consider consulting a podiatrist for personalised treatment options.

How Do Custom Insoles Help with Flat Feet?

In Singapore, custom orthotics are a highly effective solution for managing flat feet. These personalised insoles are designed to:

Correct foot alignment: Ensuring your feet are properly aligned to reduce strain and discomfort.
Stabilise the foot: Providing support that minimizes pain, especially during long walks or when standing for extended periods.
Relieve pressure: Distributing pressure evenly across the feet, knees, and lower back, easing discomfort.

At Physio & Sole Clinic, our experienced podiatrists will design custom insoles tailored to your unique foot structure and lifestyle needs, whether you’re strolling through Marina Bay Sands or chasing after your kids at the playground.

What Are Some Exercises You Can Do for Flat Feet?

Maintaining foot strength is essential for those with flat feet. Here are some simple exercises to try:

Illustration of flatfoot treatment exercises including arch lifts, towel curls, and calf stretches to strengthen foot muscles.

Arch lifts: Strengthen the muscles around the arch to support proper foot alignment.
Towel curls: Improve toe strength and help with foot mobility.
Calf stretches: Relieve tension in the Achilles tendon and calf muscles.

Regular exercise can make a significant difference in how your feet feel and perform.

What Are the Best Shoes for Flat Feet?

In Singapore, where we walk a lot, it’s important to choose shoes that provide the right width, stability, and cushioning. Here’s what to look for:

Wide base: Shoes with a wider base provide increased stability for people with flat feet.
Cushioning: Increased cushioning in the midsoles helps to reduce impact while walking.
Stability: Shoes that prevent the foot from rolling inward (overpronation).

How do Physiotherapy & Podiatry help with Flat Feet?

Physiotherapy:

Physiotherapist performing manual therapy on the back to relieve pain and improve mobility as part of flatfoot treatment.

Targeted Exercises: Focused exercises to strengthen the foot and ankle muscles, improve arch support, and increase flexibility.
Manual Therapy: Techniques such as massage and joint mobilisation to relieve pain and improve mobility in the feet and lower limbs.

Podiatry:

Podiatrist conducting a biomechanical assessment to evaluate foot alignment, gait, and posture as part of flatfoot treatment.

Biomechanical Assessments: Evaluating how your feet function and determining the cause of any discomfort or misalignment.
Custom Orthotics and Insoles: Personalised insoles designed to provide maximum support and alignment.

Together, physiotherapy and podiatry form a holistic approach to help reduce pain, improve mobility, and restore foot function.

Flat feet don’t have to hold you back!

With the right footwear, targeted exercises, and custom insoles, you can manage flat feet and avoid future complications. Don’t wait for your discomfort to worsen—book your consultation at Physio & Sole Clinic here today for personalised treatment and take the first step toward healthier, pain-free feet!

Podiatry Charges

Podiatry Assessment	$180
Moulded General Insoles	$280
Semi-Custom Insoles	$450
Customised Foot Orthoses	$700