Hip Pain And Flat Feet

Hip pain and flat feet

Flat Feet: The Hidden Connection to Hip Pain and Effective Strategies for Relief

Did you know that the way your feet are positioned can affect your hip and knee alignment, leading to discomfort and pain? If you have flat feet, you might be experiencing hip pain as a result. In this blog post, we’ll explain how flat feet can influence your hips and provide exercises and stretches to help alleviate hip pain!

The Connection Between Flat Feet and Hip Pain

In a normal arch, the ankle joint is in a neutral position, which keeps your lower leg, knee, thigh, and hip joints in a neutral alignment. However, when you have flat feet, several issues arise:

Inward Rotation of Hips

Hip Pain Due To Flat Feet

Overworked Hip Muscles:

Hip Joint Forces

Changes in Hip Joint Forces:

Reduced Shock Absorption:

Exercises and Stretches to Relieve Hip Pain

To minimize hip pain and realign your hips, you can perform the following exercises and stretches:


All stretches should be held for 30 seconds and repeated 2-3 times.

Figure 4 Stretch:

Figure 4 Stretch
Figure 4 Stretch

Knee to Opposite Shoulder Stretch:

Knee to Opposite Shoulder Stretch

Butterfly Stretch:

Butterfly Stretch

Hip Internal Rotator Stretch:

Hip Internal Rotator Stretch


All strengthening exercises should be done 10-15 repetitions for 2-3 sets.

Side Lying Clamshells:

Side Lying Clamshells
Side Lying Clamshells

Seated Hip External Rotation with Band:

Seated Hip External Rotation with Band

Lateral Squat with Band:

Lateral Squat with Band
Lateral Squat with Band


By understanding how flat feet can affect your hip alignment and following these exercises and stretches, you can relieve hip pain and work towards better hip health. If you’re unsure about your form during exercises, check out our video on mastering the sit-to-stand exercise. Also, consider exploring orthotics to further improve your foot alignment. If you are not sure if orthotics will help, watch this video for a cost effective way to determine if custom orthotics are needed for you!  Thanks for reading, and until next time, take care of your hips and feet!

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