Flat feet and fallen arches: recognize them and what to do about them

Flat feet are among the most common foot issues in the Netherlands — and not everyone experiences symptoms. But as soon as a collapsed arch causes pain or fatigue, it’s worth addressing. In this guide, you’ll learn how to recognise it and what really helps.

What exactly are flat feet?

With flat feet, the natural arch on the inside of your foot is lower than normal, or it collapses when you put weight on it. Sometimes this is congenital and remains symptom-free for life; in other cases, it develops later, for example, due to overuse, overweight, or weakened foot muscles. Pain only arises when the position of your foot affects your ankles, knees, or back.

How do you recognise a collapsed arch?

Common signs

  • Tired or painful feet after a day of standing or walking
  • Pain on the inside of the foot or ankle
  • Rapid wear on the inner edge of your shoe soles
  • Knee or back pain without another clear cause
  • The feeling that your feet "roll" inwards (overpronation)

ℹ️ Unsure about your foot posture?

A simple test: step with wet feet onto a dry tile. If you see an almost complete footprint without an indentation on the inside, it indicates a low arch. For persistent pain, a gait analysis by a podiatrist is the next step.

What are the causes?

  • Genetic predisposition — often present from a young age
  • Weakened foot and calf muscles due to little variation in movement
  • Long periods of standing work on hard floors
  • Overweight, which puts extra pressure on the arch
  • Aging — tendons and ligaments become less elastic
  • Previous foot or ankle injuries

What can you do about it?

Strengthen your feet

Barefoot exercises, toe curling, and standing on your toes train the muscles that support your arch. A few minutes a day will make a difference in the long run — especially in combination with good support during the day.

Support with an insole

An insole with targeted arch support catches the collapsed arch and distributes pressure more evenly across your foot. This relieves tension from overworked structures and reduces the impact on the ankle, knee, and back. The ErgoSole from Bracefox is built around firm arch support with comfortable cushioning — a logical first step for mild to moderate symptoms.

Need support?

View daily insoles

Arch support and cushioning for everyday stress.

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Frequently asked questions about flat feet

Can you still correct flat feet as an adult?

The bone structure usually no longer changes, but you can often significantly reduce the symptoms by supporting the arch and training your foot muscles. The goal is comfortable and pain-free movement, not necessarily a "perfect" arch.

Do I need special custom insoles?

Not always. For mild to moderate symptoms, a good off-the-shelf insole with arch support often suffices. For severe deformities or medical conditions, a podiatrist can custom-fit an insole.

Can I run with flat feet?

Yes, as long as you build up slowly and support your feet well. An insole that reduces overpronation helps prevent injuries. If you feel persistent pain, reduce your activity and have it assessed.

How long until I notice a difference from an insole?

Many people notice more comfort within 1–2 weeks. However, give your feet some time to adjust: gradually increase wear during the first few days.

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