What You Should Know About Running With Flat Feet

Jan 25, 2017 //

Having flat feet shouldn’t discourage you from running. However, many flat-footed runners may find it difficult to pound the pavement on a daily basis or to run for extended periods of time.

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Flat-footed runners often suffer from an altered alignment of the tibia, femur, and pelvic girdle due their condition. This can also lead to internal rotation stresses at the lower extremity and pelvis, which may lead to increased strain on soft tissues and compressive forces on the joints. It’s one minor issue that can lead to several more debilitating ones, which is why it’s important to sort out your flat feet as soon as possible.

Running with flat feet can be painful, and can significantly affect your athletic performance. In order to achieve the best, pain-free results, flat-footed runners must take certain measures into consideration.

Wear The Right Shoes

One of the most important tips for running with flat feet is choosing a good pair of running shoes that provide adequate arch support. Those who have flat feet are often encouraged to seek assistance from professional running stores that have experienced employees who are equipped to give the right advice for your flat feet.

In some cases, insoles can be placed inside of running shoes in order to provide additional support. While these insoles can be found at athletic or even grocery stores, flat-footed runners are encouraged to receive theirs through a physical therapist who is experienced in working with runners.

Technique And Posture

In order to achieve optimal results when it comes to running with flat feet, it is essential that individuals use the correct type of running technique.

Runners who suffer from flat feet should be aware of where on the foot they land when they run. A physician or physical therapist can tell you whether fore-foot, mid-foot, or heel-running is best. In addition, runners should be sure to maintain an erect posture during running in order to prevent further complications associated with running with flat feet. Consider seeking out a running specialist, who can measure your arch and stride and make recommendations for both realignment and footwear.

The Importance Of Stretching

It is highly recommended that flat-footed runners stretch after every run. Don’t just stretch your hamstring, quadriceps, and other muscles commonly stressed during running, but also stretch the arches of the feet.

To do this, flat-footed runners are encouraged to sit in a chair with their feet flat on the ground, resting on top of a dishtowel. The runner should then curl his or her toes under, trying to grasp the towel. Once the towel is secured, the runner should flex the foot towards the sky, lifting the towel slightly off the ground. This exercise should be performed with each foot at least 20 times in order to provide the most effective benefits.

Use Alternative Running Surfaces

Running on hard surfaces such as concrete or pavement will incur much more resistance than if you are running on grass or dirt surfaces. If you’re arches are aching, you may want to try and switch up your running route.

Running on surfaces like an asphalt track or a treadmill can reduce the impact of resistance by 50 per cent during your run.

Additionally, the use of non-impact machines like elliptical trainers or stair machines can help with foot-impact issues, as they don’t feature the continuous pressure with landing, planting and pushing off.

Remember to always discuss all health and wellness concerns with your physician before you make any changes to your current fitness programme. If you’re arches ache as a result of flat feet, there are solutions. Reach out to your podiatrist and see if any of these can work for you.