Flat is normal for a while
Nearly all toddlers have flat feet. The arch develops gradually through childhood, and by the early teens most children have a visible arch when standing, though a fair number never do and are entirely fine. The shape of the arch on its own is a poor predictor of pain or injury.
The useful distinction is flexible versus stiff. If an arch appears when your child stands on tiptoes or when the big toe is lifted, the foot is flexible, which is the reassuring version.
When it is worth getting looked at
- Pain in the foot, arch, heel or lower leg that is limiting activity.
- A flat foot that stays flat on tiptoes, suggesting stiffness rather than flexibility.
- One foot noticeably different from the other.
- Walking that looks awkward, frequent tripping, or a child who avoids running games.
- Rapid change in foot shape, or pain plus stiffness in other joints.
Do insoles help?
For a child with no symptoms, insoles are not needed. There is no good evidence that they change the shape of a developing foot, and prescribing them for appearance alone medicalises something normal.
For a child with genuine pain, an insole can be a useful short-term tool while strength and load are addressed, and a podiatrist or physiotherapist can advise. Think of it as taking the edge off symptoms, not correcting the foot.
What actually helps a young athlete
Sensible footwear matters too: shoes that fit properly, are not worn through, and give enough room for growing toes. Barefoot play on safe surfaces is good for foot strength.
| Exercise | Dose | Why |
|---|---|---|
| Single leg calf raise | 3 x 12 | Strong calves support the arch through the whole gait cycle |
| Arch lift, short foot | 3 x 15 | Trains the small muscles that control the arch |
| Toe splay and big toe press | 3 x 15 | Big toe strength matters for push-off |
| Single leg balance, eyes open then closed | 3 x 30s | Foot and ankle control |
| Hopping and landing drills | 3 x 20 contacts | Builds impact tolerance in a controlled way |
Foot and lower leg work that supports a flexible flat foot.
The bottom line
A flexible, pain-free flat foot in a child needs reassurance, not treatment. A painful or stiff one needs an assessment. Either way, the training that helps young athletes is the same as for everyone else: strong calves, strong feet, good landing habits and a training week that grows gradually.