Flat Feet in Children

You may have heard terms like pes planus, flat feet, poor arch support, or overpronation. You may notice your child’s feet turning outward when standing or walking, or see more wear along the inside of their shoes. But what does “flat feet” actually mean?

Flat Feet (aka Pes Planus)

Flat feet are common in children and can look different from child to child. Some children with flat feet may have a history of delayed walking, toe walking, or low muscle tone.

When standing, you may notice that much of the foot contacts the ground and the medial arch appears flattened. During walking, some children may also demonstrate increased pronation, in which the foot rolls inward as weight shifts from the heel toward the toes.

The good news? Playful, targeted activities can help strengthen the muscles of the feet and lower extremities while supporting balance, alignment, and efficient movement.

Activity Ideas

Vibration or Tactile Input

Use a vibrating node or tactile ball along the arch of the foot to provide sensory input and encourage foot muscle activation.

Scarf Lifts

Place a play scarf flat on the floor. Have your child use their toes and foot muscles to lift the scarf.

Try it in standing for an added balance challenge!

Toe Basketball

Use toes to pick up marbles or flat chips and drop them into a small container. This encourages both initiation and sustained activation of the small muscles of the foot.

Squat to Stand

Have your child squat and return to standing while keeping their knees aligned over their toes. Try this on a balance pad or use tape as a visual guide.

Single Leg Balance

Practice standing on one foot for about 10 seconds at a time. A foam balance pad can add an extra challenge.

Half Kneel Ball Toss

Play catch while maintaining a half-kneeling position on a balance pad. This challenges balance, lower-extremity stability, and core control.

Dyna-Disc Balance

Play catch while standing on a Dyna-Disc.

For an added challenge, try single leg balance.

Half Moon Balance

Stand and squat on a half-moon foam roller. Make it a game by placing objects on the floor for your child to retrieve.

Floor Skate

Using tactile footprints, gently slide forward while alternating feet.

Scooter Adventure

On a floor scooter, have your child propel themselves forward and backward using their heels to dig into the floor.

Bridge Pose

Lie on your back with both feet on a Dyna-Disc. Lift and hold the hips, or try repeated bridges for a more dynamic challenge.

Crab Kicks

Hold a bridge position with the feet on a Dyna-Disc and alternate lifting one leg at a time.

Platform Jump Downs

Jump down from a foam platform, focusing on full-foot contact during landing. Tactile spots can provide an additional visual and sensory cue.

Platform Jump Ups

Jump up onto a platform, focusing on controlled landing and lower extremity alignment. Increase the height as your child gains confidence and control.

Ball Marching

Have your child sit on a therapy ball with a balance pad under their feet. Encourage alternating marching to work on lower-body coordination, trunk control, and movement dissociation.

Cone Kicks

Kick a ball off an elevated cone, alternating sides to encourage bilateral activation and coordination.

Shoe Suggestions for Children with Flat Feet

The best shoe for your child depends on their individual foot shape, movement pattern, and needs. Shoes that offer medial arch support and stable heel cup may be particularly helpful. Consult with your Pediatric Physical Therapist for tailored recommendations!

For more information about shoe guidance check out our Shoe Recommendation Post here!

Learn more about Dinosaur Physical Therapy!

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