Updated April 2026
Knee pain is common and affects many adults. Understanding the cause of your knee pain is key to treatment, and a question we commonly get at Southwest Foot and Ankle is “is my knee pain caused by or related to my feet?”
As the foundations of your body, your feet absolutely can have effects upwards through your body. Poor foot posture, such as flat feet (overpronation) or high arches (supination), alters the alignment of your legs. This then increases stress on your knee joint, potentially leading to conditions like runner’s knee, iliotibial band syndrome, and osteoarthritis.
Key Takeaways
- Foundation Effect: Your feet are the base of your body; if they are misaligned, your knees must compensate for the instability.
- Flat Feet (Overpronation): Causes the feet to “roll in,” rotating the leg inward and increasing the risk of Runner’s Knee and inner-knee arthritis
- High Arches (Supination): Creates a rigid foot with poor shock absorption, sending higher impact forces directly into the outer knee joint.
- Alignment & Support: Custom orthoses and supportive footwear realign the foot, reducing internal rotation and allowing the kneecap to track correctly.
- Professional Help: A biomechanical assessment by a podiatrist can identify if your walking pattern is the root cause of your knee pain.
Common Conditions Linked to Knee Pain
The cause of knee pain is often complex and multifactorial. It ranges from acute traumatic injuries to overuse and structural imbalances. Common conditions include:
- Patellofemoral Pain Syndrome (Runner’s Knee) causes pain around the kneecap.
- Patellar Tendinopathy (Jumper’s Knee) involves irritation of the tendon connecting the kneecap to the shinbone.
- Iliotibial Band (ITB) Syndrome results in pain on the outer side of the knee.
- Knee Osteoarthritis is the wear and tear of the joint cartilage.
- Osgood-Schlatter Disease is an irritation of the growth plate at the top of the shinbone.
Depending on the diagnosis, treatment may involve rehabilitative exercises, knee braces, taping, medication, footwear changes, or custom orthoses.
Foot Issues That May Affect Your Knees
1. Flat Feet (Pes Planus)
When feet are excessively flat, they “roll in” or overpronate during movement. This rotation forces the lower leg to turn inward, often resulting in “knock knees” (genu valgum). This misalignment significantly increases the risk of:
- Patellofemoral pain syndrome.
- ITB syndrome.
- Medial (inner) knee osteoarthritis.
2. High Arched Feet (Pes Cavus)
A high-arched foot tends to “roll outward” or over-supinate. These feet are typically more rigid and provide less shock absorption. Without proper cushioning, the impact of walking or running travels directly to the patellofemoral joint, potentially accelerating lateral (outer) knee osteoarthritis.
A high-arched foot tends to “roll outward” or over-supinate. These feet are typically more rigid and provide less shock absorption. Without proper cushioning, the impact of walking or running travels directly to the patellofemoral joint, potentially accelerating lateral (outer) knee osteoarthritis.
How Can I Fix Foot Issues Contributing to Knee Pain?
Custom Orthoses
Orthoses help knee pain by reducing the pressure on your knee joint by realigning your foot. By supporting the arches, these inserts reduce internal rotation of the leg, allowing the kneecap (patella) to track correctly during movement.
Supportive Footwear
Footwear is your primary defence against impact. The right shoes provide the necessary cushioning and stability for your specific foot type. Wearing the wrong shoes for high-impact activities can aggravate existing biomechanical issues.
Frequently Asked Questions
Can flat feet cause knee pain?
Yes. Flat feet cause the legs to rotate internally, which puts excessive strain on the inner structures of the knee and can lead to chronic pain or arthritis.
Will orthotics help my knee pain?
If your knee pain is caused by poor foot alignment or “rolling in,” custom orthoses can help by re-establishing a neutral foundation and reducing the load on the knee joint.
What exercises can I do to improve knee pain caused by flat feet?
Focus on stabilising your hips and strengthening the arches of your feet to prevent your knee from rolling inward. Effective exercises include arch lifts, calf raises, and clamshells to improve glute strength and lower limb alignment.
How do I know if my feet are the problem?
A professional biomechanical assessment is the most accurate way to determine if your gait (the way you walk) is contributing to your knee concerns.
Book a Biomechanical Assessment
If you suspect that your feet are behind your knee pain, the team at Southwest Foot and Ankle Centre (SWFAC) can help. Our podiatrists provide comprehensive assessments, tailored footwear advice, and custom orthotic solutions.
Contact the team at Southwest Foot and Ankle Centre today on (08) 9791 1319 or book your assessment online.
