How To Run With Flat Feet? Effective Tips For Running


Flat feet don’t automatically disqualify you from the running team. Therefore, the answer is that you can still run with flat feet. Our arches can’t absorb shock because they can’t support your weight when you have flat feet. With some wise decisions, proper training, and the right tools, you can still be an excellent long-distance runner.

All types of flat feet share the loss of the arch through partial or complete collapse as their main distinguishing feature. The most typical type of flat feet is flexible flat feet. The severity increases throughout adulthood and typically affects both feet. Inflammation and issues with the tarsal bones of the feet are frequently linked to rigid flat foot, which is the least common but most painful type.

This article offers some advice for flat-footed runners so they can run less painfully and for longer periods of time.

Read More: Do Orthotics Work For Flat Feet?

Why Flat Feet Is Bad For Running?

Are your legs, knees, back, and hips painful and uncomfortable when you run? Have you ever wondered what causes so much pain? Arches come in two varieties: flexible arch and rigid arch. Running becomes difficult if you have rigid arches because they can’t absorb shock. As a result, the pressure you apply to your feet while running is transferred to the muscles and bones in your legs and feet.

Second, having flat feet causes the outer edge of the heel to contact the ground first, shifting the ankle inward toward the arch. Running is slowed down by overpronation because the arc moves first and adjusts to the weight. Your feet are consequently put under more strain and pressure.

Possible Injuries From Running With Flat Feet

It should not come as a surprise that many foot-related injuries in runners occur because the foot and its arches are the first part of the body to absorb shock upon each step. This effect over time can add up, even for casual runners like me. Running subjects your feet to forces that range from three to seven times your body weight. In other words, a 150-pound runner’s foot can withstand a force of up to 1,000 pounds with each foot strike.

In a piece for Runner’s World, Dr. Many people who run, and run successfully, have flat feet, according to Lloyd Smith, a sports podiatrist and former president of the American Academy of Podiatric Sports Medicine. We do, however, know that people with flat feet are more likely to suffer an injury than those with normal arches.” Your entire sole making full contact with the ground puts strain on your ankles, muscles, ligaments, and joints if you have flat feet. Other overuse injuries can develop over time as a result of the body’s weight being distributed unevenly. As a result, after running, your foot or leg may feel generally achy or tired. It’s also typical to experience pain in the ankle, heel, arch, or along the outside of the foot. Running with flat feet can eventually result in a number of issues, such as pain in the lower back, hip, knee, and shin splints.

Difficulties Might Encounter When Running With Flat Feet

  • A common issue for many runners is over-pronation of flat feet, which can cause tension and pain. Along with your feet, your knees, lower legs, hips, and lower back may also experience pain and discomfort. After running for an extended period of time, you might occasionally notice foot swelling.
  • Additionally, tendinitis (inflammation of tendons) in the ankles and knees can affect runners. Injury to tendons and ligament rupture can result from continuous wear and tear. Runners with flat feet are more likely than others to sustain sports injuries.
  • Running can cause severe pain in your shins if you have shin splints. Running for extended periods of time on hard surfaces frequently results in shin splints.
  • Running causes constant friction, which makes people more likely to develop calluses and bunions (a bony bump that develops on the joint at the base of the big toe).
flat feet

Tips For Running With Flat Feet

Flat feet need not prevent you from running. First of all, you should be aware that if you don’t take the necessary steps to address your flat feet, they could cause you problems while you’re running.

  • Keep yourself physically fit and at a healthy weight. Running puts repeated stress on your body, particularly the musculoskeletal system. Your muscles and joints become tenser as you run with each step. This stress will be greater if you are overweight or if your body is not strong enough. Make sure to eat a balanced, nutritious, and healthy diet. Make sure you lose weight by sticking to a healthy diet plan and performing regular exercise if you are overweight or obese. Since being overweight can worsen flat feet and cause more stress,
  • Maintain a sound training regimen. If you don’t, you risk developing overuse injuries, primarily in your lower limbs due to your flat feet. Apply fundamental training concepts or seek assistance from a medical professional. Train steadily without employing a stop/start technique. To avoid injuries, learn to warm up properly and stretch before running.
  • If you sustain a running injury, get plenty of rest, stretch, and then gradually resume your running regimen. Don’t hold yourself responsible for your flat feet. If your injury or pain persists, seek help from a health professional who is experienced in managing such injuries.
  • Keep in mind that injuries are not just something that flat-footed runners experience. Throughout their lives, many runners will sustain injuries. However, take all necessary precautions to avoid injuries connected to flat feet.
  • If you want to modify your current fitness regimen, be sure to first talk to your doctor about your health and wellness issues.

You Shouldn’t Ignore The Pain

What is the most crucial lesson to remember when engaging in any activity that causes foot and ankle discomfort, including running with flat feet? Don’t put off seeking assistance.

One, you should always try to find a quick solution to the pain that prevents you from doing what you love.

Two, pushing through discomfort will only make it worse and raise your risk of suffering a serious injury.

And third, there is a great chance that we will be able to assist you, typically with pro-active and conservative care options.

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