Wear supportive shoes with firm arch support and a stable heel counter
Use custom orthotics or over-the-counter arch supports
Do foot-strengthening exercises regularly
Stretch the calves, Achilles tendon, and plantar fascia
Maintain a healthy body weight
Avoid prolonged standing or high-impact activity if it causes pain
Choose low-impact exercises such as swimming, cycling, or walking on soft surfaces
Practice balance and stability exercises
Use ice after activity if there is pain or inflammation
Take over-the-counter pain relievers if appropriate and safe for you
See a podiatrist or orthopedic specialist for persistent pain or worsening symptoms
Consider physical therapy for guided strengthening and stretching
Seek medical evaluation if flat feet are severe, rigid, or associated with swelling, weakness, or injury