How Flat Feet (Pes Planus) Can Lead to Plantar Fasciitis: What You Need to Know

Heel Pain in the Morning? It Might Start With Your Feet.

I see it all the time—patients come in complaining of sharp heel pain, especially when they take their first few steps out of bed.

It gets a little better as the day goes on, but by evening—or after standing too long—the pain is back.

Sound familiar?

If so, flat feet could be the real reason behind your discomfort—and that pain you're feeling? It’s often the early stages of plantar fasciitis.

At Walsh Wellness Center, I always stress how important it is to understand your foot structure—because your feet are the foundation for everything above them.

What Are Flat Feet (Pes Planus)?

A Simple Definition

Flat feet, also called pes planus, happen when the arches of your feet collapse or fail to develop properly.

Some people have flexible flat feet (the arch flattens only when standing), while others have rigid flat feet (the arch remains flattened even when sitting).

Either way, without that natural arch support, your body has to compensate—and that’s where the problems begin.

Common Causes of Flat Feet

In my experience, flat feet often develop because of:

• Genetics (born with low arches)

• Injury or trauma to the foot or ankle

• Wearing improper footwear (like flip-flops or unsupportive shoes)

• Weakness or underdevelopment of the foot muscles during childhood

What Is Plantar Fasciitis?

Quick Overview

Plantar fasciitis is inflammation of the plantar fascia—the thick band of tissue running along the bottom of your foot from your heel to your toes.

When that tissue gets over-stretched or micro-torn, you feel:

• Sharp, stabbing heel pain

• Stiffness, especially first thing in the morning

• Pain after long periods of standing or walking

Risk Factors for Plantar Fasciitis

Some of the biggest risk factors I see in patients include:

• Spending long hours on your feet

• Running, especially without proper form

• Wearing worn-out shoes

• Having poor foot mechanics—like flat feet

How Flat Feet Contribute to Plantar Fasciitis

Altered Weight Distribution

When your arches collapse, your body weight shifts—putting excessive pressure on the heel and midfoot instead of distributing it evenly.

Over time, that pressure irritates the plantar fascia.

Increased Stress on the Plantar Fascia

Without a healthy arch, the plantar fascia gets stretched and strained with every step you take.

That repeated micro-trauma leads to inflammation, pain, and eventually, full-blown plantar fasciitis.

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Misalignment Further Up the Chain

Flat feet don’t just stop at the foot:

• They throw off your ankle alignment

• Cause the knees to rotate inward (valgus)

• Shift the hips and pelvis

• Lead to lower back strain

That’s why at Walsh Wellness Center, we don’t just treat the foot—we address the entire kinetic chain.

Symptoms to Watch For

Signs of Plantar Fasciitis

• Heel pain (especially first thing in the morning)

• Pain that improves with movement, but worsens after prolonged standing

• Stiffness after sitting for long periods

Signs of Flat Feet Problems

• Your foot visibly flattens when you stand

• You notice overpronation—your foot rolls inward

• Frequent ankle sprains or foot fatigue

• Early aching in your knees, hips, or low back after walking

How I Help Patients Treat Flat Feet and Plantar Fasciitis

Foot and Ankle Adjustments

I often perform gentle foot and ankle adjustments to:

• Improve joint mobility

• Realign the bones of the foot

• Restore better weight distribution

Soft Tissue Therapy

We use myofascial release techniques to:

• Loosen tight calf muscles

• Release adhesions in the plantar fascia

• Ease tension in the Achilles tendon

Custom Orthotics and Footwear Guidance

In many cases, I recommend:

• Custom orthotic inserts

• Shoes with proper arch support and cushioning

Supporting the arch is crucial for force dissipation and long-term foot health.

Strengthening and Mobility Exercises

I teach patients exercises like:

• Towel scrunches to strengthen foot muscles

• Arch lifts to rebuild proper support

• Calf and hip strengthening to stabilize movement patterns

Proper movement = less stress on your feet and joints.

Prevention Tips for Flat Feet and Plantar Fasciitis

Strengthen Your Feet Regularly

Don’t wait until you’re in pain.

Simple daily exercises can maintain strong, supportive arches.

Choose the Right Footwear

I always say:

Your shoes are your foundation.

Make sure your footwear provides:

• Arch support

• Proper cushioning

• A stable heel counter

Stretch and Mobilize Key Muscles

Focus on stretching:

• Calves

• Achilles tendons

• Plantar fascia (gently rolling or manual stretching)

Consistent flexibility work keeps pressure off the plantar fascia.

When to See a Chiropractor About Flat Feet or Heel Pain

If you notice:

• Persistent heel pain

• Foot fatigue or collapse when walking

• Pain traveling up to your knees, hips, or back

…it’s time to get assessed.

The earlier we intervene, the easier it is to correct issues—and prevent more complex joint problems later on.

At Walsh Wellness Center, I combine gentle adjustments, soft tissue therapy, orthotic guidance, and rehab to get you moving pain-free again.

Frequently Asked Questions About Flat Feet and Plantar Fasciitis

Don’t Let Flat Feet Lead to Chronic Pain

Flat feet are common—but if left unaddressed, they can cause a chain reaction of problems up the entire body.

The good news?

With the right support, adjustments, and strengthening strategies, you can protect your feet, eliminate plantar fasciitis, and walk pain-free.

Schedule your foot and gait assessment today.

I’d love to help you move better, feel stronger, and stay active for life.