The Link Between Flat Feet and Knee Pain – And What You Can Do About It
If you’ve been dealing with persistent knee pain and nothing seems to help, the problem might not be in your knee at all—it could be your feet. At Bondi Podiatry, we often treat patients with flat feet (also known as pes planus) who suffer from knee discomfort, especially during walking, running, or prolonged standing.
Understanding how your feet influence your knees is the first step to lasting relief.
How Flat Feet Affect the Knees
Flat feet occur when the arches of the foot collapse or fail to form properly, leading to excessive pronation—when the foot rolls inward too much while walking or running.
This sets off a chain reaction:
The ankle rolls inward
The tibia (shin bone) rotates
The knee joint becomes misaligned
Extra strain is placed on the medial (inner) side of the knee
Over time, this misalignment can irritate the structures around the knee joint, contributing to:
Patellofemoral pain syndrome (runner’s knee)
Medial knee pain
ITB (iliotibial band) syndrome
Meniscus strain
Early osteoarthritis
Signs Flat Feet May Be Causing Your Knee Pain
Your shoes wear out more on the inside edge
You experience knee pain during or after walking, squatting, or climbing stairs
Your knees “knock in” when standing or walking
You notice your arches collapse when standing barefoot
You’ve tried treating the knee with little to no improvement
The Role of Podiatry in Managing Flat Feet & Knee Pain
At Bondi Podiatry, we assess your entire lower limb biomechanics—not just your feet. We look at how your arch structure, ankle alignment, and gait pattern contribute to your symptoms.
Our treatment approach may include:
Custom Orthotics
These are tailored devices that sit inside your shoes to support the arch, control excessive pronation, and improve lower limb alignment. This helps offload pressure from the knee and reduce pain during daily activity.Footwear Advice
Many popular shoes lack the structure needed to support flat feet. We’ll recommend supportive, motion-control footwear that works with your orthotics to improve stability.Strengthening & Mobility Work
Targeted exercises to strengthen your glutes, hips, and foot muscles can further improve knee tracking and prevent future flare-ups.Gait Retraining
For active patients or runners, we assess how you move and recommend modifications to improve form and reduce joint stress.
What About Surgery?
Surgery for flat feet or knee pain is rarely the first option. In many cases, conservative management—including orthotics, footwear, and strength training—provides excellent outcomes without invasive intervention.
Don’t Ignore the Chain Reaction
Pain in the knee may be a downstream effect of a problem at the foot. If you have flat feet and ongoing knee issues, it’s worth investigating whether your alignment is contributing to the problem.
Book an Assessment with Bondi Podiatry
We specialise in identifying the underlying causes of lower limb pain and designing personalised treatment plans that work. Whether you're dealing with flat feet, knee pain, or both, our team is here to help.
📞 Call us on (02) 8971 1682
📍 Visit us at Suite 301, 251 Oxford Street, Bondi Junction NSW
🌐 Book online at www.bondipodiatry.com.au
Strong feet mean strong knees. Let us help you move pain-free, from the ground up.
